Rice southern night glycemic index. Brown rice: glycemic index, calories, BJU norms and useful properties. Boiled on water

You know well that a person who is friends with physical activity needs carbohydrates. And carbohydrates are simple and complex. Simple ones are those that literally explode with energy in your body. Sweet buns, cakes, all sorts of sweets ... This is precisely their main disadvantage. Eating these carbohydrates is like lighting a match. Flash and you're back in the dark. No, you need completely different carbohydrates - complex. They are slowly digested and gradually release energy from themselves. It's like working in your stomach
small but durable generator. Yes, the light bulb does not shine so brightly, but it shines! For the best product from the category of complex carbohydrates, you do not have to go far. This is regular rice. Not only is it full of calories, but it also contains fiber, which guarantees the health of your intestines. In addition, rice is completely devoid of fat and harmful sodium. Plus, rice is insanely cheap.
One problem - you have to know how to cook rice. If you undercook it, it will turn out tough and tasteless. If you digest it, a slimy mess will come out, in which it is difficult to guess even rice.

Pantry of energy
For some, compliments about rice can be bewildering. Like, how is it? There is an excess of starch in rice, but everyone knows that starch makes them fat.
I wonder where this opinion came from. From starch just do not get fat! He will give you his energy, and he literally turns into steam. By the way,
starch is a unique source of energy. Just as our bodies store carbohydrates in the form of glycogen, plants store their energy in the form of starch. The nature of nature is expressed in starch, and it is never harmful to humans. Again, rice is an excellent source of complex carbohydrates, and carbohydrates are the main source of energy for an athlete.
For those who doubt this, let us recall the medical fact: when performing any physical exercise of medium and high intensity, a person draws the energy he needs by 60-100% from carbohydrates. Well, for strength training, carbohydrates are the only source of energy. Simply put, if your body does not have enough carbohydrates, you simply will not have enough strength for an intense workout.
A few numbers: half a glass of dry rice contains about 100 calories, less than 1 g of fat, 20 g of carbohydrates, and 2 g of protein.

Rice brown and white

In some places in the dietary literature, white rice is scolded along with fine flour and flour products based on it. The nutritional value of these products is indeed lower than their “brothers”, which have not gone through the “millstones” of sophisticated industrial processing - brown rice, pasta and wholemeal bakery products.
If someone else is not familiar with brown rice, then here are its signs: it has a reddish-brown hue, a nutty flavor, and is also rich in valuable vitamins and minerals - thiamine, B6, iron, phosphorus, magnesium, potassium. Brown rice is rich in fiber, it easily surpasses its white "brother" in calcium, vitamin E, chromium, as well as plant nutrients that have a preventive effect, especially against cancer.
White rice has, however, one advantage over brown; it is stored longer, since it practically does not contain fats (in rice that has not undergone the process of cleaning and polishing, there are fats - they deteriorate). While white rice can be kept in the cupboard for as long as you like, brown rice can be stored in the refrigerator. By the way, boiled rice will “last” in the refrigerator for no more than 7 days, but if you put it in the freezer, you can store it for six months.

Glycemic index of rice
Among nutritionists, it is customary to evaluate the value of a carbohydrate product by its glycemic index (GI). Formally, the glycemic index of a product shows how quickly the level of glucose in the blood rises after taking it, as well as how long it takes the body to return it to normal. In this sense, rice seems to be not such a useful product. He has a very low GI. The opinion is fair, but only in relation to peeled rice. Well, in principle, rice has many varieties, the index of which can be both low and high.
If you are a bodybuilder, your choice is brown rice or white basmati (see below: Glycemic Indices of Rice Varieties).
As for other varieties of white rice, they need to be "justified". What happens to products in the food industry? There, the most important components “leave” them, while the structure of starch is often destroyed, fiber and proteins disappear. The end result is a product with little resemblance to the original. In particular, (whose task is to "extract" nutrients from food in the digestive tract) cannot "break through" to starch through the "baked" shells of peeled rice. So it turns out that such rice is digested extremely slowly and supposedly has an extremely low glycemic index.

Factors that determine the GI of individual foods:

- digestibility of starch;
- Interaction of starch with protein;
- The amount and type of fats, sugars and fiber;
- The presence or absence of substances that bind starch;
- State or consistency, degree of industrial processing of the product: dry, pasty or liquid; coarse or fine grinding; raw or heat-treated, etc.;
- Compatibility of products (when they are used together).

Glycemic indices of rice varieties

Rice Variety - Index - Effect
Semifinished- 48 - Low;
Brown, boiled- 55 - Low;
"Long" white, boiled- 56 - Low;
Basmati, boiled- 58 - Low;
Round, boiled- 72 - Medium;
rice cake- 82 - Medium;
fast food,
boiled- 87 - High.

Rice - a wealth of varieties

Variety - Description - Signs (boiled):
"Long"- The core is thin and long (length - 4 times more than the width) - Light, swells well;
Ordinary- The length is two to three times longer than the width - Moist, tender and slightly sticky;
"Arborio"- The core is large, in the center there is a recess - Soft, but viscous;
"Round"- The core has a rounded shape - Sticky.
The last three varieties have the following varieties:
Sweet- Almost round, the core is white, chalky, opaque - Sticky, lumpy;
Fragrant- The aroma resembles a roasted nut or popcorn;
"Delta"- Dry, crumbly;
"Jasmine"- Wet, lumpy;
"Basmati"- The kernels are thin and long - Dry, crumbly.

It is quite hard to digest and slows down the motor processes in the digestive tract. Given all this, white rice is not a staple food for diabetics. Its more exotic and expensive varieties contain much less simple carbohydrates and more fiber, so you can use them for diabetes. Much depends on the method of industrial production, as well as further culinary processing of the product at home. The glycemic index of rice of different varieties is different, because the production technologies and the chemical composition of these products vary.

White rice

White rice is high in carbs, which make you feel full quickly, but cause drastic changes in blood glucose levels. Because of this, hunger soon returns again and the person feels the symptoms of hypoglycemia. In addition, classic white rice is completely cleaned from the grain shell, which contains all the useful components.

Such a product is quickly boiled soft, it is very nutritious and can provoke weight gain. Obesity threatens with cardiovascular diseases, problems with the joints and skin of the feet due to the increased load on the musculoskeletal system. It is advisable for patients with diabetes to avoid such dishes, since their metabolism is already impaired.

Especially harmful for diabetics is instant rice that does not need to be cooked. To eat it, it is enough to pour it with boiling water and soak for 5-15 minutes. Such a product is subjected to significant processing, including the use of high temperatures in production, so the level of vitamins, amino acids and trace elements in it is not very high.

The healthiest of all white rice types is basmati rice, in particular the long-grain variety. It is produced in unpolished form and contains many useful chemical elements and compounds. The glycemic index of the product is average - it is equal to 50 units. This makes it quite suitable for use in diabetes. The product has a pleasant aroma and characteristic taste with slight nutty notes. The only disadvantage of this variety is that it is very expensive.

Otherwise, the benefits of basmati rice are obvious, because it:

accelerates metabolic processes;
protects the gastric mucosa from inflammatory processes;
removes toxins and toxins from the body;
does not increase the risk of obesity, but rather promotes weight loss;
strengthens the immune system.

This rice is grown in parts of India and can be stored for a long time. There are even special aged varieties of rice, which in the process acquire an even more pleasant taste and aroma.

The glycemic index of long grain rice is lower than that of round and medium grain rice.

Brown rice

Brown (brown) rice is a type of rice in which, in addition to the grain, the main part of the shell and bran are preserved. In production, it is cleaned only of pronounced external husks and impurities, so the main biologically active substances in it are preserved. Brown rice contains much more B vitamins, micronutrients and fiber than regular white rice. Its glycemic index is 50, so dishes from this product may occasionally be present on the table of a diabetic patient.

Brown rice has the following effect on the human body:

strengthens the nervous system due to the high content of magnesium and B vitamins;
removes toxins, slags and end products of metabolism;
improves the condition of the digestive system;
normalizes sleep;
regulates blood pressure;
lowers blood cholesterol.

Brown rice does not contain gluten (a powerful allergen), so the product is ideal even for diabetics with allergies

Red and black kinds

Red rice is one of the rarest varieties of this product. It is useful for diabetic patients because it contains a lot of fiber and essential amino acids. The red pigment it contains is good for the immune system. It enhances the defense mechanisms in the body and speeds up the metabolism. The glycemic index of red rice is average - 55 units. It is boiled for about half an hour, after cooking the grains become even more saturated red.

There is also a black variety of rice. According to nutritionists, this type is the most useful, as it contains the maximum amount of fiber, tocopherol (vitamin E), iron, magnesium, B vitamins and amino acids. A black thin shell covers the white inner grain, and it is in it that most of all these beneficial substances are stored. The GI of such rice is about 50 units. Dishes from it are hearty, but light, so they do not overload the pancreas and intestines.

Cook black rice for about 50 minutes, before soaking the grains in cool water for several hours. Boiled rice does not change its color, although the water may become slightly colored during cooking.

Any rice other than white is essentially unpolished. It is the shell of the grain that is responsible for coloring, and when it is ground down, the product acquires a pure white color.

The best cooking methods in terms of carbohydrate load

For cooking rice dishes, it is better to use those varieties that have the lowest glycemic index. It is better to completely refuse highly refined and polished white varieties, since, apart from starch, there is practically nothing in them. They simply saturate the body with energy due to their high calorie content, but it is undesirable to eat such foods with diabetes because of the risk of quickly gaining excess body weight.

You can lower the glycemic index of boiled rice by:

short cooking time (very boiled rice has a very high glycemic index);
pairing it with fish and fresh vegetables.

steamed rice

Parboiled rice is a type of product that is steamed under pressure during manufacturing. Such rice has a rich, often yellowish color, which in the process of cooking is replaced by the usual white tint. With the help of such processing, most of the biologically active components from the shell pass into grains, so the benefits of eating the product are much higher. Steamed rice should not be confused with homemade steamed white rice. The latter has a lot of carbohydrates in its composition and is not recommended for diabetics.

The glycemic index of the product is quite low - it is 38 units. Steam processing technology allows you to save the maximum amount of useful substances in it: vitamins, minerals and trace elements. This type of product is recommended for those diabetics who often suffer from indigestion and other problems with the digestive tract.

Steamed rice is not only healthy, but also delicious. When cooking, its grains do not stick together and the dish has a crumbly texture.

Useful properties of steamed rice:

slowly absorbed and broken down into simple carbohydrates, without causing sharp jumps in blood glucose levels;
saturates the human body with vitamins;
improves the functioning of the excretory system;
normalizes the water-salt balance in the body;
improves the state of the nervous system;
speeds up metabolism;
envelops the gastric mucosa and reduces acidity.

Different types of rice, to one degree or another, inhibit intestinal peristalsis (motor activity). This property allows it to be used for non-drug treatment of mild forms of diarrhea and indigestion. But if eaten frequently, it can cause problems with bowel movements, so it is not recommended for people with a tendency to chronic constipation.

Given that with diabetes, all processes are a little slower, you should not often get carried away with rice, even those of its varieties that have a low glycemic index.

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ATTENTION! All information on the site is for informational purposes only and does not claim to be absolutely accurate from a medical point of view. Treatment must be carried out by a qualified doctor. By self-medicating, you can harm yourself!

rice GI

Many people have such an oriental dish as pilaf - a favorite dish that they often eat. But few people know that the glycemic index of rice, which is used to prepare this dish, is 70 units. The product is not recommended for people with diabetes due to the high GI. The size of this cereal varies depending on the type of cereal. By preparing a similar brown rice dish, even a diabetic will benefit, not harm.

What is useful?

Despite the average and high GI values, rice is useful for an organism weakened by diabetes. The composition includes a large amount of vitamins, minerals and amino acids, there are dietary fibers and there is no gluten that provokes allergic reactions. It also has little salt, which is important for people suffering from water retention in the body.

strengthening immunity;
the emergence of new cells;
power generation;
getting rid of excess weight;
normalization of blood pressure and nervous system;
better functioning of the gastrointestinal tract.

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Varieties

Depending on the type of grain, rice is divided into long-grain, medium-grain and round. According to the method of processing, the cereal is classified into brown (unpolished, brown), white (polished) and steamed. More often in recipes containing rice groats, white rice is needed. However, diabetics should use this product with caution. Grain consists of complex carbohydrates that provide a feeling of satiety for a long time, but the glycemic index indicates its danger for people with high blood sugar. For such sick people, it is better to replace white grains with unpolished ones, since they contain fiber, have an average GI and contain more useful trace elements.

GI and calorie content of different types of rice

Steamed rice is a product that is used to make rice porridge. Before grinding, it undergoes a steam treatment, due to which 80% of vitamins and minerals penetrate into the grain. The result is a healthy cereal rich in B vitamins, calcium, magnesium. 100 g of this rice contains 350 kcal. The slow digestion of the starch contained in the grains delays the entry of sugar into the blood, however, the glycemic index of the product has an average value of 60 units. Due to its beneficial properties, rice is necessary in the diet of a diabetic, but it should be consumed in limited quantities.

Japanese Nishiki

Nishiki is used to make nigiri, sushi, rolls. Its grains contain a lot of starch and polysaccharides, due to which, after steaming, the stickiness of the product increases. 100 g of the product contains 277 kcal, a large amount of B vitamins and trace elements. However, diabetics are advised to exclude Japanese dishes from the diet, since the GI of this variety has a high 70 units.

Boiled on water

In the process of heat treatment, the cereal absorbs moisture, due to which it increases in size and becomes soft. The energy value of such porridge is 160 kcal per 100 g, and the glycemic index depends on the type of cereal. The indicator of white round rice is 72 units, brown - 60, Basmati - 58 units. The product contains a small amount of salt, due to which it is included in the diet of overweight people. Boiled rice is useful for pathologies of the heart, blood vessels, kidneys and liver.

Brown (brown, unpolished)

Brown - incompletely cleaned regular rice. After gentle processing, bran and husk remain in the cereal, so that the cereal does not lose its beneficial properties. 100 g of the product contains 335 kcal, GI of the product is 50 units. Brown rice is rich in vitamins, macronutrients, fiber, dietary fiber and folic acid. Thanks to this, it reduces and maintains normal blood sugar. And also it removes toxins, lowers cholesterol, has a beneficial effect on the heart and nervous system.

This is a useful product for type 2 diabetes, as it helps to normalize glucose and prevents the development of complications.

White round grain

This variety of rice groats is used for making milk porridges. Despite the large number of useful substances in its composition, the product is excluded from the diet of a diabetic, since it has a high glycemic index - 70 units. The energy value of 100 g of cereal is 358 kcal.

wild black

Wild black rice contains the highest amount of beneficial and nutritive properties. It is also a product with a low glycemic index - 35 units. Rice is high in fiber and folic acid, which are essential for people with diabetes. The calorie content of the product is only 101 kcal, therefore it is recommended for patients suffering from obesity.

Other types

There are many different varieties of this cereal. In their raw form, they are able to fill the body with energy for a long period of time. When cooked, the product becomes low-calorie, due to which it is useful for overweight people. The cooking method also affects the glycemic index. The table below indicates the GI and calorie content of some rice varieties and dishes.

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Is it possible to eat rice with high blood sugar in diabetics?

With elevated blood sugar, endocrinologists prescribe a low-carbohydrate diet to patients, the products for which are selected according to their glycemic index.

This indicator makes it clear how fast the concentration of glucose in the blood will increase after consuming a certain product or drink. Such a nutrition system is the main treatment for non-insulin-dependent (second) type of diabetes.

For insulin-dependent patients, it is also important to know the number of bread units (XE). This value makes it clear what dose of short insulin should be administered immediately after a meal.

In the diet, there are foods that, depending on their variety, have a different index. A striking example of this is Fig. Its varieties for the diabetic nutrition system affect the patient's blood sugar in different ways. Therefore, it is worthwhile to carefully study each of the varieties of rice in order to understand which one is useful for diabetes, and which one is harmful to health.

Below we consider how many bread units boiled white, red, brown and basmati rice have, the glycemic index of rice of different varieties, a table is given with all the values of how much rice porridge is allowed to eat per day for a diabetic, whether it is advisable or not to include it in diet therapy.

Rice and its glycemic index

Food with indicators of 50 - 69 units is allowed for feeding the patient only as an exception, not more than 100 grams twice a week. Taking into account the fact that the "sweet" disease is not in the acute stage. Products with a high value, over 70 units, are strictly prohibited. After their use, a rapid increase in glucose concentration, the development of glycemia and other complications on target organs is possible.

GI may increase, depending on the heat treatment and the change in the consistency of the product. Only the last rule applies to cereals. The thicker its consistency, the lower the index. Below is a table from which it will be quite easy to understand whether it is possible to eat rice with diabetes of the first, second and gestational types.

Rice and its meanings:

the glycemic index of red rice is 50 units, the calorie content per 100 grams of the product will be 330 kcal, the number of bread units is 5.4 XE;
The GI of brown rice reaches 50 units, the calorie content per 100 grams will be 337 kcal, the number of bread units is 5.42 XE;
GI of white rice is 85 units, the calorie content of boiled rice will be 116 kcal, the number of bread units reaches 6.17 XE;
boiled basmati rice has a glycemic index of 50 units, calorie content per 100 grams will be 351 kcal.

From this it follows that white rice, the glycemic index of which reaches a high level, has an increasing effect on the concentration of glucose in the blood. It should be permanently excluded from the diet of a diabetic.

But brown (brown), red rice, basmati rice are safe foods, subject to diet therapy.

The benefits of basmati

In order to understand the benefits of rice, you will have to study all of its "safe" varieties for diabetics. Perhaps you should start with basmati rice.

It has long been considered that this is the most elite cereal. It has a characteristic pleasant smell and oblong grains. This long-grain rice is used to make delicious, complex dishes.

This cereal is valued not only for its taste and low index, but also for the absence of gluten, a kind of allergen. Therefore, Basmati is even allowed to be included in the diet of young children. However, it should be borne in mind that rice contains astringents, that is, they can provoke the development of constipation. It is ideal to eat rice no more than three to four times a week.

Long grain basmati contains the following vitamins and minerals:

Solid dietary fiber removes toxins from the body, improving the functioning of the gastrointestinal tract. Steamed rice serves as a powerful natural antioxidant, binding heavy radicals together and ridding the body of their presence. The antioxidant properties also slow down the aging process.

This cereal has a positive effect on the body, namely:

envelops the affected areas of the stomach, relieves pain in case of an ulcer;
increases the production of the hormone insulin;
removes bad cholesterol, prevents blockage of blood vessels;
lowers blood pressure;
does not cause weight gain.

You can safely include basmati in the diet of any type of diabetic.

The benefits of brown rice

Brown rice tastes almost the same as white rice. In general, this type of cereal is just white rice, unpeeled from the shell, which just contains all the useful vitamins and microelements.

To make the cereal have a slightly yellow tint, you can add a seasoning such as turmeric to it. It will not only give the dish an exquisite taste, but also have a rather beneficial effect on the body of a diabetic. If there is a desire to give the rice a green tint, then you will need to add green pepper, coriander and parsley to the finished porridge, after chopping them in a blender.

Brown rice contains gamma oryzanol, a natural antioxidant. It slows down the aging process, removes heavy radicals from the body. Also, gamma oryzanol lowers the level of bad cholesterol, negating the blockage of blood vessels.

This cereal contains the following useful substances:

Such an abundance of minerals makes brown rice the champion in their content. Eat at least two servings of this cereal once a week and you won't be deficient in minerals. It should be borne in mind that it takes a little longer to cook such porridge than steamed rice. On average, it takes 45 - 55 minutes.

In terms of taste, this cereal does not differ from white rice. It is used in cooking pilaf and meatballs.

Dessert with rice

Few people know, but the traditional Hungarian dish is made from rice and apricots. It should immediately be noted that apricots for diabetes are allowed, as they have a low GI. It will take a lot of time to prepare such a dish, because the cereal is cooked in two stages. To begin with, brown rice should be washed under running water, pour it with water one by one and cook until half cooked, about 25 - 30 minutes.

Then put the cereal in a colander and drain the remaining water. Next, mix rice with grape juice, one by one. Stir instant gelatin and sweetener to taste in juice. It is best to use a substitute such as stevia for type 2 diabetes, which is not only sweet, but also contains a lot of useful substances. Cook over low heat, stirring often, until the liquid has completely evaporated.

Let the porridge cool down to room temperature. Remove the apricot pits from the berries and add to the porridge, mix gently. Put the dish in the refrigerator for at least half an hour.

200 grams of brown rice;
200 milliliters of water;
200 milliliters of grape juice;
15 apricot;
sweetener - to taste.

The Hungarian dessert should be served chilled.

Healthy cereals

Cereals are foods that energize the body. But cereals that negatively affect blood glucose levels must be permanently excluded from the menu - these are white rice, millet, corn porridge.

There are also conflicting indicators of the index for wheat flour, from 45 to 55 units. It is more expedient to replace it by preparing a portion of bulgur. Bulgur is also wheat flour, but processed differently.

Quite a useful side dish for diabetics is chickpeas. With its regular use, chickpeas raises the level of hemoglobin, removes bad cholesterol and normalizes blood pressure. Chickpeas are also called Turkish peas. It belongs to the legume family. It goes well with both meat and fish. You can also add it to vegetable stew.

Chickpeas can also be ground to a powder and used in baking instead of wheat flour.

Nut has the following indicators:

The main thing that a diabetic should not forget is that the diet therapy of diabetes mellitus is aimed at maintaining blood glucose levels in the normal range and at raising the protective functions of the body.

The video in this article talks about the benefits of brown rice.

Rice for diabetics and its glycemic index

Many people use rice in their diet. From it you can cook pilaf, porridge, meatballs or add to salads. For some peoples, this product is the main dish. Sweets and alcoholic drinks are prepared from it. But few people think that each product has its own glycemic index.

For the first time in the world it began to be grown in India, but it gained the greatest popularity in China. Rice comes in many varieties. It can be distinguished by color - white, brown, brown.

The ability to raise blood sugar will depend on the type of cereal. Buraya has a glycemic index of 45 and is very healthy. White rice has a glycemic index of 65 or more. Even with such indicators, this cereal is a dietary product and very well helps to get rid of excess weight. It can be used in the diet of patients with diabetes.

What is in rice?

Grains contain many vitamins and minerals. These include vitamins of group B, PP, E. It contains eight types of amino acids.

This cereal is very often included in the list of products that need to be used in dietary nutrition. This applies to patients with various diseases and people who want to lose weight. This is due to the fact that the glycemic index of brown rice is in the middle of the scale, but this does not apply to all types of rice.

The glycemic index of brown rice is about 40 units. It contains no salt at all. This helps to reduce the production of gastric juice. Therefore fasting days on one rice can be recommended.

Nutritionists say that brown cereals are more useful than white ones. This is proved by the study of the composition of brown rice groats. With its regular use, you can cleanse the body of toxins.

Any kind of cereal is low-calorie. Despite this, it has a good effect on the digestive system.

Useful properties of rice:

improves the condition of the skin, hair, nails;
is a useful product when following a diet to get rid of extra pounds;
stimulates the brain;
normalizes bowel function;
normalizes pressure;
improves bowel function.

But the use of cereals in the diet has contraindications. You can not make your diet and use only one rice. This can affect bowel function and cause constipation.

When using unpeeled rice, its shell also enters the stomach. The composition of the husk contains phytic acid, which does not allow the body to absorb calcium and iron.

rice for diabetics

According to the results of the studies, it was found that rice can be used in the diet of diabetics. But in this case, there is a restriction on the use of its white appearance. It is not suitable for diabetic patients and will increase blood sugar levels. With frequent use of this type of cereal, complications of type 2 diabetes can develop. It is best to avoid white rice. Then replace it with brown, red, black, brown. Grains can be steamed.

Brown rice does not include simple carbohydrates, therefore it is not able to increase blood glucose levels. It contains vitamins and minerals, fiber. Such properties appear due to the fact that during processing, the husk is completely removed from it.

Brown rice is characterized by its low calorie content. With it, you can cleanse the body and easily get rid of excess weight. In this case, there are no contraindications. But to preserve the grain, you need to store it in the refrigerator and this period should not be very long.

Black rice is also known as wild rice. In terms of taste, it is similar to a nut. It is collected by hand and therefore it is not cheap. This variety of rice is considered rare.

When choosing cereals, diabetics should give preference to red rice. It is able to cleanse the body. It contains a large amount of dietary fiber. With its regular use, the level of antioxidants in the body will increase. Another important property for diabetics that red rice has is the normalization of sugar levels in the body.

The effect of rice on the human body

Depending on the type of cereal, its calorie content will differ, of course, not much. For example, brown rice has 350 kcal per 100 grams, while white rice has 340 kcal. This refers to not yet boiled cereals and without adding oil.

The glycemic index measures the effect of a food on glucose levels in the body. When determining this level, it is considered that sugar is 100 units.

Brown cereals are in the middle of this scale, the GI index is units, white rice will have the same index of almost 85 units. From this it follows that brown rice has less effect on blood glucose levels.

The glycemic index of boiled unpolished rice is 65 units.
The glycemic index of red rice is 55 units.

White contains:

proteins - 7 grams;
fats - 0.4 grams;
carbohydrates - 77 grams;
fiber - 0 grams.

Brown contains:

proteins - 7.5 grams;
fats - 2 grams;
carbohydrates - 77 grams;
fiber - 14 grams.

Rice can be distinguished by its appearance. Brown will have a light brown color, but it will color the grits unevenly. After cooking, it becomes not very crumbly, a little harsh. White should be snow white, and sometimes it can even look like translucent. Its surface is always flat. It cooks quickly and becomes crumbly.

Types of cereals differ in GI, so when choosing it is better to give preference to brown rice. This applies not only to patients with diabetes, but also when following a diet to get rid of excess weight.

When choosing cereals, it is necessary to take into account its glycemic index. This will help maintain blood sugar levels and prevent the development of diabetes. This advice should be heeded by people who have a genetic predisposition to the development of diabetes. Rice groats are necessary for diabetics if they follow a special diet, but before choosing a type, you can consult a doctor and make a choice on this basis.

The information on the site is provided for informational purposes only, does not claim to be reference and medical accuracy, and is not a guide to action. Do not self-medicate. Consult with your physician.

Glycemic index of rice.

Surely, each of us has a favorite rice dish in our arsenal. It can be a popular rice porridge or a dish from Asian cuisine - pilaf or regular rice with raisins, as well as "hedgehogs" - cutlets with rice.

In Japan, rice is used to make the alcoholic drink sake and various sweets that are used during the tea ceremony. The homeland of this plant is India and Indochina, and it is very popular in China.

Not everyone knows that rice is different: white, brown, brown, unpeeled.

The glycemic index of rice varies by species. In white, this is the one that regular rice has a GI of 65, according to the glycemic index table. At the same time, brown rice has a glycemic index of 20 units less, and it is healthier.

Despite the fact that the GI of rice is in the middle of the table, it is recommended for diabetic diets and for those who are trying to lose weight.

Useful properties of rice.

Minerals: iron, phosphorus, zinc, potassium, calcium, iodine, selenium.

The human body needs amino acids to create new cells. Rice contains exactly 8 of them, which, you see, is not so little. Of course, this amount cannot be compared with buckwheat, in which the amino acid content is 18.

Brown rice is definitely healthier than regular white rice. At what, in all respects. Starting with GI and calorie content and ending with the content of nutrients.

It is almost an ideal tool for removing various toxins and moisture from the body.

Rice is one of the low-calorie foods. At the same time, it contains a sufficient amount of ballast substances that stimulate the digestive organs.

What is the benefit of rice?

Helps improve the condition of skin, nails and hair.
Recommended for those who want to get rid of excess weight, ie. rice is good for obesity.
It has a beneficial effect on brain function.
Restores bowel function.
Stabilizes blood pressure.
Stimulates the work of the digestive organs.

Figure contraindications.

Excessive consumption of rice, regardless of the type, can provoke constipation. This negatively affects the work of the intestines.

The bran shell, which is part of the brown rice, carries some of the harmful substances, such as phytic acid. It interferes with the absorption of useful trace elements: calcium and iron.

Glycemic index of basmati rice

small but durable generator. Yes, the light bulb does not shine so brightly, but it shines! For the best product from the category of complex carbohydrates, you do not have to go far. This is regular rice. Not only is it full of calories, but it also contains fiber, which guarantees the health of your intestines. In addition, rice is completely devoid of fat and harmful sodium. Plus, rice is insanely cheap.

One problem - rice must be able to cook. Undercook - it will turn out tough and tasteless. If you digest it, a slimy mess will come out, in which it is difficult to guess rice.

For some, compliments about rice can be bewildering. Like, how is it? There is an excess of starch in rice, but everyone knows that they get fat from starch.

I wonder where this opinion came from. From starch just do not get fat! He will give you his energy, and he literally turns into steam. By the way,

starch is a unique source of energy. Just as our bodies store carbohydrates in the form of glycogen, plants store their energy in the form of starch. The nature of nature is expressed in starch, and it is never harmful to humans. Again, rice is an excellent source of complex carbohydrates, and carbohydrates are the main source of energy for an athlete.

For those who doubt this, let us recall the medical fact: when performing any physical exercise of medium and high intensity, a person draws the energy he needs for% from carbohydrates. Well, for strength training, carbohydrates are the only source of energy. Simply put, if your body does not have enough carbohydrates, you simply will not have enough strength for an intense workout.

A few numbers: half a glass of dry rice contains about 100 calories, less than 1 g of fat, 20 g of carbohydrates, and 2 g of protein.

Rice brown and white

If someone else is not familiar with brown rice, then here are its signs: it has a reddish-brown hue, a nutty flavor, and is also rich in valuable vitamins and minerals - thiamine, B6, iron, phosphorus, magnesium, potassium. Brown rice is rich in fiber, it easily surpasses its white "brother" in calcium, vitamin E, chromium, as well as plant nutrients that have a preventive effect, especially against cancer.

White rice has, however, one advantage over brown; it is stored longer, since it practically does not contain fats (in rice that has not undergone the process of cleaning and polishing, there are fats - they spoil). While white rice can be kept in the cupboard for as long as you like, brown rice can be stored in the refrigerator. By the way, boiled rice will “last” in the refrigerator for no more than 7 days, but if you put it in the freezer, you can store it for six months.

Glycemic index of rice

Among nutritionists, it is customary to evaluate the value of a carbohydrate product by its glycemic index (GI). Formally, the glycemic index of a product shows how quickly the level of glucose in the blood rises after taking it, as well as how long it takes the body to return it to normal. In this sense, rice seems to be not such a useful product. He has a very low GI. The opinion is fair, but only in relation to peeled rice. Well, in principle, rice has many varieties, the index of which can be both low and high.

If you are a bodybuilder, then your choice is brown rice or white basmati (see below: "Glycemic indices of rice varieties").

As for other varieties of white rice, they need to be "justified". What happens to products in the food industry? There, the most important components “leave” them, while the structure of starch is often destroyed, fiber and proteins disappear. The end result is a product with little resemblance to the original. In particular, enzymes (whose task is to "extract" nutrients from food in the digestive tract) cannot "break through" to starch through the "baked" shells of peeled rice. So it turns out that such rice is digested extremely slowly and supposedly has an extremely low glycemic index.

Factors that determine the GI of individual foods:

Interaction of starch with protein;

The amount and type of fats, sugars and fiber;

The presence or absence of substances that bind starch;

State or consistency, degree of industrial processing of the product: dry, pasty or liquid; coarse or fine grinding; raw or heat-treated, etc.;

Compatibility of products (when they are used together).

Glycemic indices of rice varieties

Round, boiled - 72 - Medium;

Rice - a wealth of varieties

Variety - Description - Signs (boiled):

"Long" - The core is thin and long (the length is 4 times greater than the width) - Light, swells well;

Regular - Two to three times longer than wide - Moist, tender and slightly sticky;

"Arborio" - The core is large, in the center there is a recess - Soft, but viscous;

"Round" - The core has a rounded shape - Sticky.

The last three varieties have the following varieties:

Sweet - Almost round in shape, the core is white, chalky, opaque - Sticky, lumpy;

Aromatic - Reminiscent of a roasted nut or popcorn;

"Basmati" - The kernels are thin and long - Dry, crumbly.

History of rice

The beginning of rice history takes us back to ancient times to the lands where the Ancient Chinese Empire stretched - the birthplace of these grains. Here, this cereal was used not only for food, but also for solemn ceremonies and secret rituals. Old manuscripts and fossilized rice grains told us about this.

Thanks to the development of trade relations between countries, as well as with the advent of fanatical travelers, rice groats migrated to India and Japan, Vietnam and Thailand, where they firmly settled in the hearts of the local public as the main nutritional value.

But why exactly there, in Asia, did rice settle down and appear? It's all about the climate. The tropical and subtropical zone is an ideal place for the growth of this cereal crop.

However, the highest culinary qualities of this grain have made it the main food of the world. And today we, like the rest of the population of the Earth, cannot imagine our life without rice. And this is not at all surprising, because these grains are easy to prepare, they are tasty and versatile, and they also contain the healing power of nature.

During its long, long life, rice has undergone significant changes, thanks to which today we can enjoy various varieties of this plant.

types of rice

We all know that rice is grown in special swampy areas, but this is only part of the truth. In general, there are three types of rice fields: dry, land-enclosed reservoirs - checks and estuaries.

In addition to the method of cultivation, rice grains are classified by color, processing method, grain size, and the smell of broken grains.

Based on the size, the following varieties of Saracen millet are distinguished:

After passing through the processing stages, the finished grain is also divided into:

All other differences in color, nutritional value and aroma correspond to one or another variety of rice.

The most expensive rice in the world is Indian and Pakistani basmati. He got such a valuable privilege due to the length of the grains, which when raw are from 8 to 10 mm, and when boiled - up to 2 cm.

However, marketers claim that the price record for rice belongs to Japan, where 1 kg of the cheapest product costs as much as we have for 10 kg of cereals, namely $5.

Useful properties of rice

The inhabitants of the East, who cannot imagine their diet without this cereal, know exactly what benefits are white, black, brown and red rice. There is no doubt that this cereal has practically no disadvantages, because Asians are mostly long-livers. So what is the life-giving power of these grains?

The chemical composition of the grain is unimaginably wide. It contains a large number of chemical elements we need: K, Ca, Mg, Na, P, Fe, Mn, Cu, Zn, Se, which nourish the body and strengthen the immune defense and nervous system. And the vitamins in rice: thiamine, riboflavin, niacin, pyridoxine, folic and pantothenic acid, K and E, improve the condition of the skin, nails and hair.

The maximum of useful substances is contained in brown grains, since the shell is rich in fiber and vitamins, therefore, if there is any doubt about which rice is better to eat, steamed or polished, it is better to give preference to the second.

For adults, 8 main amino acids are needed: leucine and isoleucine, valine and lysine, methionine and tryptophan, phenylalanine and threonine, and for babies, arganine and histidine are also required. All these organic inclusions are marked by their presence in rice along with saturated and unsaturated fatty acids.

"Oriza" is distinguished by a high content of useful fiber, due to which the digestive processes are activated in the body, and rice is also able to remove toxins from the body.

Protein is the main muscle builder, and just 50 grams of raw rice contains as much protein as our body needs per day for normal functioning.

In addition, rice contains a decent amount of calories and complex carbohydrates, which allows this cereal to energize the body for a long time. In a boiled product, protein indicators are significantly reduced, just like calories, which makes such a dish ideal for dietary nutrition.

An important property of rice is its enveloping effect, which makes it an indispensable product for ulcers and people suffering from gastritis.

You can learn more about the features of various varieties of this cereal in this table, where you will receive comprehensive data on how many carbohydrates, proteins and calories (kcal) are contained in a particular rice, raw or boiled.

Varieties, nutritional and energy value of rice

Steamed Long Grain Golden

This is exactly the product that we used to use for cooking pilaf and side dishes.

Its grains are steamed and have a length of no more than 8 mm. This is the main feature of this species.

Thanks to steam treatment, over 80% of the useful inclusions of the shell penetrate deep into the grains, in addition, such cereals do not stick together during cooking due to pressed starch.

High moisture-absorbing qualities and low calorie content of the finished side dish make this variety the main dish in the diet menu. Moreover, it actively removes salt from the body and fights slagging.

White round grain

Polished fine grains, the size of which does not exceed 5 mm, are distinguished by their snow-white color and smooth texture.

It is this round rice that is used for milk porridges. As a rule, such cereals are grown in Italy, which explains its popularity in Italian cuisine.

High adhesive properties open the door for him to the Japanese menu. However, one can think about the benefits of this high-calorie and high-glycemic product, despite the fact that it is a real "banker" of amino acids, minerals and vitamins.

blue jasmine

In nature, of course, blue rice as such does not exist, but the Thais are cunning.

Jasmine rice, with a delicate taste and aroma, is colored with Blue Butterfly Pea flowers, although in fact the name of this plant sounds like Clitoria ternatea. It is used as a soothing tea, and as a compatibility dye for rice grains. Grass dyed with such grass becomes a beautiful blue and purple color.

Such groats are prepared in the same way as ordinary long-grain ones, and its color processing does not affect the soft jasmine taste in any way.

Brown brown (gray) brown rice

This variety of Saracen grains is perhaps the most popular among dieters.

This rice undergoes gentle processing, thanks to which it retains its valuable shell. That is why the seeds have a brown, brown or dirty gray color.

It has the most beneficial effect on the human body, stimulating peristalsis, removing toxins and lowering high cholesterol.

Rice wild black

There are two types of black wild rice: fine-grained and thick-grained.

Thick cereals have an increased density, and therefore they are soaked for several hours before cooking, and after that they are boiled for 1 hour. Thin grains and without pre-soaking are prepared in 20 minutes.

This variety of rice is typically used in combination with golden parboiled cereal in rice mixes. It gives the side dish a sweetish aftertaste and a subtle nutty aroma.

Black rice is incredibly useful, and is the leader among the dietary varieties of this plant, but despite this, there is quite a lot of protein in these seeds.

pink cereal

Devzira. This is the name of this type of rice cereal. The grains have a beautiful pinkish tint.

Its main difference from other unpolished and slightly polished varieties is its high nutritional quality and high protein content.

In finished form, this product has a delicate taste and aroma. During the cooking process, its volume increases up to 8 times, but the grains do not lose their shape and do not stick together, despite the high moisture-absorbing properties.

Pink Uzbek rice is a storehouse of antioxidants and minerals.

rice red

The Thai representative of cereals is distinguished by a characteristic nutty aroma and aftertaste. The benefits of red rice for the body are almost limitless.

These grains have concentrated an incredible amount of antioxidants. In addition, it has a beneficial effect on the cardiovascular system, lowers cholesterol levels, in addition, its beneficial properties also extend to metabolic processes, due to the high content of dietary fiber.

This type of rice may stick together during cooking.

Japanese Nishiki

This variety is perhaps the most suitable for traditional Japanese dishes: sushi, nigiri, sushi. It has small, slightly elongated, rounded grains, which contain a lot of starch, amylose, and amylopectin - substances due to which increased stickiness of the boiled product is achieved.

This grain should be cooked according to all Japanese canons, namely, steamed, without adding sugar and without adding salt.

Boiled on water (boiled)

The heat-treated rice becomes soft and increases in size, absorbing moisture. This porridge is incredibly useful. The calorie content of boiled rice is halved compared to the raw product, while it contains little salt, which makes this dish recommended for overweight people.

In addition, such a diet is highly indicated for pathologies of the cardiovascular system, liver and kidneys.

Sea rice, aka Tibetan or Chinese

These names have absolutely nothing to do with rice grain, Tibet and China. This is an Indian fungus that looks like boiled round-grain rice, for which it got its name.

Mushrooms are used to prepare a very healthy drink, which is marked by the presence of acetic acid bacteria that stimulate digestion and act as defenders against many pathogenic microbes.

When rice fungi enter the water, microorganisms begin to actively develop and, in tandem with bacteria, begin to carry out the fermentation process. This "kvass" contains many useful inclusions: unsaturated fats, esters, organic acids, as well as a vitamin-mineral complex, coupled with enzymes.

Scientists claim that this healing drink is a real elixir of youth, besides, it restores cartilage tissue and promotes the production of red blood cells.

lemon rice

This is a great, refreshing summer dish that came to us from India. Lemon adds citrus notes to the taste and aroma of this dish, and numerous other spices make this food incredibly fragrant and unforgettable.

In the preparation of this dish, the main load is taken by the aromatic additive, which is done as follows.

Cumin (½ tsp), mustard seeds (1 ½ tsp), cinnamon stick (5 cm), curry leaves (5 pcs.) are added to hot butter (1 tablespoon) and after 5 minutes finely chopped green hot pepper (1 pod) and long-grain rice pre-soaked for 20 minutes (350 g).
After 3 minutes, pour salted water (3.5 l + 2 tsp salt) into the container and bring to a boil.
Then we anoint the dish with turmeric (½ tsp), close the container with a lid and simmer over low heat until the water has completely evaporated (20 minutes).
After the allotted time, we take out the cinnamon, sprinkle the finished dish with lemon juice and add a little lemon zest, grated on a fine grater, put butter (2 tablespoons) and a few sprigs of parsley on top.

garlic rice

Many different dishes are prepared from Saracen grain, and one of the most popular is garlic rice. It is prepared from a minimum of ingredients, however, in terms of its taste characteristics, it is not inferior to the same pilaf.

Pour 4 cups of water into the wok, add 2 tbsp. washed rice and cook cereals until soft.
In a separate pan in hot oil, fry chopped garlic (4 cloves), green onions (1 bunch) and green chili peppers (4 pods).
After all thermal manipulations, mix rice with frying, add salt and pepper and continue frying for several minutes. All! Quick, easy and very tasty dish!

Rice green spicy

Mexico has always been famous for its craving for hot and spicy food, so they make green rice only spicy and vigorous.

In order to make an emerald garnish, garlic (3 cloves), onions (1 head), cilantro (large bunch) and seeded hot green pepper (1 pod) should be chopped in a blender with the addition of 1 tbsp. chicken broth until smooth. The result is a beautiful saturated green liquid mass.
Next, fry long-grain rice (1 tbsp) in hot oil for 2 minutes, after which we pour 1 tbsp from the container. chicken broth and green mixture, salt to taste, cover and bring to readiness over low heat.

A beautiful and very aromatic dish that everyone will like!

Rice. Contraindications

Now many nutritionists argue about the possible dangers of rice, and the question immediately arises, is it as useful as they say?

Here it is worth noting that unpolished rice is not considered in a negative aspect, all attacks are addressed exclusively to refined products.

Rice can provoke the development of atherosclerosis, diabetes, kidney stones and hypertension.
Excessive use of rice dishes can be reflected in persistent constipation.
Insulin-dependent diabetics are strictly prohibited from taking sea (Tibetan, Chinese) rice, or rather a drink from it.
In addition, rice can cause allergy attacks. Asthma, atopic dermatitis, eczema or rhinitis can act as a negative reaction to its reception. Even rice pollen can make allergy sufferers unwell, and it is worth noting that some allergens can retain their destructive power even after heat treatment.

How to store rice and what is its shelf life

Rice is a product that should always be at hand, which is why we always have a supply of white grains in our kitchen cabinets. But are you storing these cereals properly? In order for cereals to live happily ever after in the bins, you should follow the following rules:

Rice is the product without which we cannot imagine our diet today. That is why we simply need to know everything about this cereal, and then our food will benefit us, and not harm us.

What is the glycemic index of foods (GI), how to find out and calculate it

Everyone knows the division of food by origin into vegetable and animal. You have also probably heard about the importance of protein foods and the dangers of carbohydrates, especially for diabetics. But is everything so simple in this diversity?

For a clearer understanding of the impact of nutrition, it is simply necessary to learn how to determine the index. Even the index of fruits differs in value, depending on their type, despite the fact that they are used in many diets. According to reviews, dairy and meat products behave especially ambiguously, the nutritional value of which depends, in particular, on the method of their preparation.

The index indicates the rate of absorption of carbohydrate-containing products by the body and the increase in blood sugar levels, in other words, the amount of glucose that is formed during digestion. What does it mean in practice - foods with a high index are saturated with a large amount of simple sugars, respectively, they give their energy to the body at a faster rate. Products with a low index, on the contrary, slowly and evenly.

The index can be determined using the formula for calculating GI with an equal share of net carbohydrate:

GI = Area of Tested Carbohydrate Triangle / Area of Glucose Triangle x 100

For ease of use, the calculation scale consists of 100 units, where 0 is no carbohydrates and 100 is pure glucose. The glycemic index has no connection with calorie content or a feeling of satiety, and is also not constant. Factors affecting its value include:

As a generally accepted concept, the glycemic index of foods was introduced by Dr. David Jenkinson, a professor at a Canadian university in 1981. The purpose of his calculation was to determine the most favorable diet for people with diabetes. 15 years of testing led to the creation of a new classification based on the quantitative indicator of GI, which in turn fundamentally changed the approach to the nutritional value of foods.

Foods with a low glycemic index

This category is most suitable for weight loss and for diabetics, due to the fact that it slowly and evenly gives useful energy to the body. So, for example, fruits are a source of health - a food with a small index that can burn fat thanks to L-carnitine has a high nutritional value. However, the fruit index is not as high as it seems. Which foods contain carbohydrates with a low and reduced index are shown in the table below.

It is worth remembering that the indicator in question is in no way related to calorie content and should not be forgotten about when compiling a weekly menu.

Complete table - list of carbohydrates and list of foods with a low index

As you lead, meat, fish, poultry and eggs are not in the tables, since they practically do not contain carbohydrates. In fact, these are products with a zero index.

Accordingly, for weight loss, the best solution would be to combine protein foods and foods with a small and low index. This approach has been successfully used in many protein diets, has proven to be effective and harmless, as evidenced by numerous positive reviews.

How to lower the glycemic index of foods and is it possible? There are several ways to lower the GI:

food should contain as much fiber as possible, then its total GI will be lower;
pay attention to the way food is prepared, for example, mashed potatoes have an index higher than boiled potatoes;
Another way is to combine proteins with carbohydrates, since the latter increase the absorption of the former.

As for products with a negative index, they include most vegetables, especially green ones.

Average GI

To maintain nutritional value, you should also pay attention to the table with an average index:

Foods with a high glycemic index

There are three main ways to use the energy received by the body from carbohydrates: creating a reserve for the future, restoring the supply of glycogen in muscle tissue, and using it at the moment.

With a constant excess of glucose in the blood, the natural order of insulin production breaks down due to depletion of the pancreas. As a result, the metabolism changes significantly in the direction of the priority of accumulation, rather than restoration.

It is carbohydrates with a high index that are most quickly converted into glucose, and when the body does not have an objective need to replenish energy, it is sent to fat reserves for conservation.

But are products that have and contain a high index so harmful in themselves? In reality, no. Their list is dangerous only with excessive, uncontrolled and aimless use at the level of habit. After a grueling workout, physical work, outdoor activities, it is worth resorting to the food of this category, for a high-quality and quick set of strength. Which foods have the most glucose, and this can be seen in the table.

Glycemic and insulin index

But modern medicine, including nutrition, did not stop at the study of GI. As a result, they were able to more clearly assess the level of glucose entering the bloodstream, and the time required for release from it thanks to insulin.

Plus, they showed that GI and AI diverge slightly (pair correlation coefficient is 0.75). It turned out that without carbohydrate food or with a low content, in the process of digestion, it can also cause an insulin response. This brought new changes to the common cause.

The "Insulin Index" (AI), as a term, was introduced by Janet Brand-Mille, a professor from Australia, as a characteristic of foods in terms of their effect on the release of insulin into the blood. This approach made it possible to accurately predict the amount of insulin injection, and create a list of which products have the most and least pronounced property to stimulate insulin production.

Despite this, the glycemic load of foods is the main factor for the formation of an optimal diet. Therefore, the need to determine the index before proceeding with the formation of a diet for diabetics is undeniable.

How to use GI for diabetes and weight loss

Based on the glycemic index of products, a complete table for diabetics will be the most important help in solving their problem. Since the index of products, their glycemic load and calorie content do not have a direct relationship, it is enough to compile a list of acceptable and prohibited items that meet your needs and preferences, sort them alphabetically, for greater clarity. Separately, pick up a number of low-fat meat and dairy products, and then just do not forget to look into it every morning. Over time, a habit will develop and tastes will change, and the need for strict self-control will disappear.

One of the modern directions for adjusting the diet, taking into account the nutritional value of products, is the Montignac method, which includes several rules. In his opinion, from carbohydrate-containing products, it is necessary to choose those with a small index. From lipid-containing - depending on the properties of their constituent fatty acids. Regarding proteins, their origin (vegetable or animal) is important here.

Table according to Montignac. Glycemic index of products for diabetes / weight loss

This approach cannot be called a panacea, but it has proven to be credible as an alternative to the classic vision of creating diets that has not justified itself. And not only in the fight against obesity, but also as a way of nutrition to maintain health, vitality and longevity.

Glycemic index of basmati rice

In the table of glycemic indexes on the official website of the Montignac method, "white" polished basmati has a glycemic index of 50, unpeeled whole grain basmati rice has a glycemic index of slightly less - 45.

Brown uncooked basmati rice, like regular brown long grain rice, has other health benefits in addition to a lower glycemic index: it has more amino acids, fiber and minerals than white polished basmati rice, so keep this in mind when choosing rice varieties.

On the official website of the Montignac method, there was also information that basmati, although it has an average glycemic index, causes a low insulin response, which is why it behaves like a carbohydrate with a low glycemic index. That is why Montignac recommends Basmati among all varieties of rice.

Basmati Rice and the Montignac Method

As Michel Montignac wrote in his book “Je mange donc je maigris… et je reste mince!” (the title of which can be translated as - "I eat, so I lost weight ... and stay slim!", Published in Europe in 1999 *), basmati rice is classified by the Montignac method as a product with an average glycemic index. In phase 1 of the Montgnac method, basmati rice can be one of the 4-week protein-carbohydrate meals with an average glycemic index.

Both in the 1st and in the 2nd phase of the Montignac method, basmati rice is not recommended to be mixed with fats.

What can you do with basmati rice?

Basmati rice can be eaten with vegetables such as onions, zucchini, peppers, eggplant, green peas, etc., as is done in Asia. In India, for example, they eat basmati rice with lentils, and in Spain and Latin America with beans, which is a great solution. It is acceptable to use basmati rice with boiled or steamed fish, as well as with chicken breast 1.5% fat, provided that no other fats are added.

How to cook basmati

Basmati rice before cooking can be soaked in cold water for half an hour, based on 1 cup of rice - 2 cups of water. To prepare pre-soaked rice, use 1 1/4 cups of water to 1 cup of rice. If rice is not pre-soaked, use 1 1/2 cups of water for 1 cup of rice.

Nutritional value of different varieties of rice

The content of minerals and vitamins in 100 g of rice and rice bran, in mg

*Books published in France in 1995 have been translated into Russian. I do not know about the translation into Russian of M. Montignac's books of later editions, in which one can find a number of additions to the method.

Recipes with rice

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What is basmati rice

What is so special about this rice? Some say it has a nutty flavor, others compare it to corn. In countries producing this rice (India, USA, China) it is called the king. The grains of this cereal crop are harder than regular rice. It's all about endurance. For twelve months, the crop is kept in special storage facilities. Basmati is an oblong, thin grain. There are several varieties of it, including brown varieties.

The benefits and harms of basmati

The benefits of this variety are due to the presence of vitamins, minerals and other useful substances in its composition. The cereal is very useful for pregnant women, due to the high content of folic acid.

Basmati contains a considerable amount of fiber, which contributes to the functioning of the intestines. Starch is also present, but due to the gradual digestion and assimilation, the blood sugar level remains normal. This is important for people with diabetes.

Among the beneficial substances contained in Basmati, there is potassium, which has a beneficial effect on the heart muscle. Selenium is also present - an indispensable trace element for the pancreas and thyroid glands. Phosphorus, found in large quantities in cereals, helps in strengthening the skeletal system of the body.

Speaking about the dangers of basmati rice, there are several rules for its use:

Exclude in case of individual intolerance.
Limit with obesity and colic in the abdomen.
Limit constipation.
Dose reception for children up to three years. No more than three times in seven days.

Glycemic index of brown basmati rice

Nutritionists evaluate any product based on the glycemic index. It shows the rate of rise in glucose after taking a particular product and the time it takes for the body to return to normal blood sugar levels. If you take rice in general, as a product, then you cannot say that it has a low glycemic index. This is of course a true statement, but only in relation to peeled (polished) rice.

If we talk about Basmati rice, then it has the lowest glycemic index. Similar indicators have brown rice. According to the Diabetes Association, the glycemic index of Basmati ranges from 56 to 69. It would seem a lot, but compared to white rice, where the GI is about 89, it is quite acceptable.

Composition of rice

The healthy Basmati cereal contains many nutrients: saturated and unsaturated fatty acids, starch, carbohydrates, dietary fiber, and water. Among the vitamins, vitamins B and P predominate. Among the minerals, silicon, aluminum, vanadium, copper and essential potassium are leaders.

Basmati calories

The calorie content of healthy cereal is 347 kcal per hundred grams of product. It cannot be classified as a low-calorie product. But to use it infrequently in combination with vegetables is not only possible, but necessary.

The calorie content of ordinary white rice is not much more, about 360 kcal per hundred grams. It is important to understand that during the cooking process, rice is saturated with water and its calorie content is reduced by almost three times. Therefore, rice is included in the list of dietary foods.

Basmati rice for weight loss

As already mentioned, basmati is a dietary product. It can be prepared in minutes.

How to cook basmati rice

Dry rice must be washed in water several times.
Boil water at the rate of 2 parts to 1 part of rice.
Pour basmati into boiling water.
Cook for about five minutes over high heat.
Turn off the oven and leave the rice covered for twenty minutes to finish cooking.
In no case should you lift or open the lid while the cereal is cooking.

Spices such as cumin, curry, white and black pepper perfectly complement rice. You can cook stewed vegetables. Zucchini, eggplant in combination with tomatoes and rosemary will also decorate basmati rice.

Pilaf is also prepared from this variety. It turns out crumbly and fragrant.

As can be seen from the material of the article, basmati rice is a tasty, healthy, low-calorie product.

Basmati and seafood salad

For cooking you will need:

200 g cooked basmati rice;
1 large fresh cucumber;
200 g boiled peeled shrimp;
200 g boiled squid;
200 g krill meat;
fresh dill;
lemon, salt.

cut cucumber into strips;
leave the shrimp whole;
chop the squid into thin strips;
squeeze krill meat from juice;
chop the dill finely;
Mix all the ingredients, season the salad with lemon juice, salt.

Important facts:

Initially, the study of this indicator was started to correct the diet in patients with diabetes mellitus. But later it turned out that high GI foods can raise blood sugar in perfectly healthy people.
The more of these products enter the body, the more problems it can cause.
Sometimes even those foods that are considered to be low-calorie have a high GI and therefore it is easy to get better from them.
You should pay attention to the fact that those foods that contain fiber have a lower GI and are absorbed more slowly, gradually releasing energy.
Foods devoid of fiber with a high GI provide a lot of energy, but if you do not spend it by leading a sedentary lifestyle, then this energy will be converted into fat.
Frequent consumption of products with GI leads to metabolic disorders. Constantly elevated sugar levels increase the feeling of hunger.

Video: everything you need to know about the glycemic index of foods

When to Eat High GI Foods

after prolonged sports training;

with a sharp decrease in blood sugar, (for example, in insulin-dependent patients)

When to Eat Low GI Foods

if you want to lose weight;
when maintaining a sedentary and sedentary lifestyle;
during forced decreases in activity, for example, during illness;
if desired, restore metabolic processes;
in patients with type 2 diabetes mellitus.

Conclusion:

For the vast majority of people, consuming low GI foods is much preferable for the following reasons:

food is absorbed slowly, the level of sugar rises and falls gradually, and not abruptly;
patients with diabetes can control the increase in blood glucose levels, preventing the progression of the disease and the development of concomitant diseases;
using foods with a low glycemic index in the diet, you can consistently reduce weight;
foods with a high glycemic index are useful only for athletes and hard-working people.

Approximate GI indicators in different food categories

Unfortunately, it is almost impossible to find data on GI in products produced in our country. But in developed countries, this important parameter is mentioned on almost all food products.

To have a rough idea of the size of the GI, here are some data.

Chocolates, milk chocolate, fast food, ice cream in chocolate, cakes, pastries - GI = 85-70;

Fruit juices without sugar, pizza, coffee and tea with sugar - 46-48

Bitter chocolate 70% -22, tomato juice -15, meat and fish dishes -10.

Advantages and disadvantages of foods with a low or high glycemic index

rapid influx of energy, increased efficiency;
increase in blood glucose levels.

short duration of energy inflow;
the formation of body fat due to sharp jumps in blood sugar;
risk for diabetic patients.

gradual release of energy, which is enough for a long time;
slow rise in blood glucose, which prevents fat deposits;
reduction in feelings of hunger.

Low effect during training and exercise;
Insufficiently rapid increase in blood sugar in coma with diabetes mellitus group 1.

Metabolic disorders from high GI foods

Energy derived from carbohydrates is used in three ways:

to replenish the expended energy;
for the supply of glycogen in the muscles;
for backup needs in case of power shortage.
Storage reservoirs are fat cells located throughout the body. By eating foods with a high glycemic index, the body is overwhelmed with glucose, which is quickly converted into fat. If at the moment the energy is not in demand, the person is sitting or lying, then this fat is sent to the depot for storage.

Are High GI Foods Harmful?

With the constant consumption of foods with a high GI, the level of glucose in the blood is constantly kept at an elevated level. Eating something sweet or high-calorie every half hour or hour, even if only a glass of tea with sugar, a candy, a cookie, a roll or a sweet fruit, the sugar level will accumulate and rise.
The body responds by reducing insulin production. There is a metabolic disorder, which is expressed in the accumulation of extra pounds. The fact is that with a lack of insulin, glucose cannot enter the muscle fibers, even if the body needs it at the moment.
The reserves of unspent energy are sent for storage, being deposited in the form of folds on the abdomen, sides and thighs.
At the same time, seemingly constant overeating, a person feels constant hunger, weakness, trying to get energy, he eats more and more. The stomach is overstretched, but saturation does not come.

Conclusion:

It is not the high GI foods themselves that are harmful, but their excessive and uncontrolled consumption. If you have worked hard, or spent a couple of hours in the gym, then a high GI will go to restore energy, to invigorate. If you eat these foods in front of the TV at night, then body fat will grow by leaps and bounds.

Are low glycemic foods really healthy?

Foods with slow carbohydrates are good because they gradually maintain energy at the right level. Using them, you will not get bursts of energy, but you will be able to effectively spend it during the day. These products include:

most of the vegetables;
durum pasta (el dente, i.e. slightly undercooked) and brown rice, many legumes;
fresh fruits, milk and dairy products, dark chocolate, etc.

The glycemic index and calorie content are not related, so you need to understand both concepts. Any product, even with a low GI, still contains calories.

Here is what nutritionist Kovalkov says about the glycemic index:

Foods with a low glycemic index. Table for weight loss.

This table contains products that help you lose weight. They can be eaten daily without fear of gaining weight. If you stick to such a diet throughout your life, only occasionally pampering yourself with high GI foods, then the weight will stably remain on the same numbers. However, do not forget that overeating, even healthy foods will stretch the walls of the stomach, requiring more and more portions, and then it will not be possible to lose weight.

Legumes - red and white beans, peas, lentils, barley, pearl barley. Whole wheat durum pasta (undercooked)
Apples, dried apricots, cherries, grapefruits, plums, oranges, pears, peaches, prunes, apricots, beets, carrots, tangerines, dark chocolate.
Avocado, zucchini, spinach, peppers, onions, mushrooms, lettuce, broccoli, cauliflower, white cabbage, tomatoes, cucumbers
Chicken, shrimps, seafood, fish, beef, hard cheese, herbs, nuts, natural juices, green tea, kefir

Conclusion: the predominant content in the diet of foods with low GI, occasionally - with medium GI and very rarely, in exceptional cases with high GI.

Diet with a low glycemic index

Many factors can change the glycemic index of a product, which must be considered when planning a low GI diet.

Here is some of them:

duration of storage and degree of maturity of starch-containing products. For example, an unripe banana has a low GI of 40, and when it is ripened and softened, the GI rises to 65. Apples also increase GI when ripe, but not as quickly;
a decrease in starch particles leads to an increase in GI. This applies to all grain products. That is why grain bread or coarse flour is considered so useful. Dietary fibers, proteins, fiber remain in large flour particles, which lowers the GI to 35-40. Therefore, preference should be given to bread and wholemeal flour;
reheating foods after refrigeration reduces the GI;

cooking increases GI. So, for example, boiled carrots have a GI of 50, while in raw form it does not exceed 20, since the starch contained in it gelates when heated;
industrial products are prepared by resorting to heat treatment, gelatinizing starch-containing products. This is why corn flakes, instant mashed potatoes, breakfast cereals have a very high GI of 85 and 95 respectively. In addition, they contain dextrins and modified starch - GI 100;
many products contain "cornstarch" in their composition. Seeing such an inscription, everyone should understand that the GI of this product is close to 100, which can increase glycemia;
breaking corn kernels when making popcorn leads to an increase in GI by 15-20%;
some types of noodles and spaghetti, obtained by pastification or high pressure extrusion, have a lower GI -40. But the dough for dumplings, dumplings, homemade noodles, made from durum flour in the usual way, has a high GI -70;
Spaghetti and durum pasta are recommended to be slightly undercooked, so that they crunch slightly on the teeth. This will lower the GI as much as possible. If you cook pasta for minutes, then starch gelation will increase and the GI will increase to 70. If you cook spaghetti (even from white flour) in the al dente (slightly undercooked) way and serve it cold, for example, in a salad, then their GI will be only 35 ;
Long-term storage of foods containing starch also contributes to a decrease in GI. Warm, freshly baked bread will have a much higher GI than one that has cooled down, and even more so one that has dried out. Therefore, bread is recommended to be stored in the refrigerator or even frozen first, followed by defrosting. And there is it in a dried, stale form. For quick drying, you can cook croutons in the oven or in a toaster;
Refrigeration of foods, such as those sold in a vacuum casing and stored at a temperature not exceeding 5 degrees, also lowers the GI;

In addition to calorie content (that is, nutritional value), every carbohydrate-containing product in the world that the human body is able to digest also has a glycemic index (GI). Interestingly, often a high-calorie product can have a low GI and vice versa. Meanwhile, the GI index affects the processes of weight loss and obesity no less than the calorie content of the product.

What does glycemic index mean

The glycemic index (GI) is a shorthand for the rate of breakdown of any carbohydrate-containing product in the human body compared to the rate of breakdown of glucose, whose glycemic index is considered to be a reference (GI of glucose = 100 units). The faster the process of splitting the product, the higher its GI indicator.

Thus, in the world of nutrition, it is customary to divide all carbohydrate-containing foods into groups with high, medium and low GI. In fact, low GI foods are so-called complex, slow carbohydrates, and high GI foods are fast, empty carbohydrates.

High GI Foods - Insulin Alarm Clock

Foods with a high glycemic index, entering the body, are rapidly digested and increase blood sugar levels, stimulating the pancreas to a sharp release of the hormone insulin.

Insulin, in turn, does the following work: firstly, it distributes all the "excess" sugar in the blood evenly throughout all the tissues of the body, partially converting it into body fat - a kind of energy "in reserve". Secondly, obeying the ancient evolutionary instincts to conserve energy in the body, it prevents the breakdown of fat already in the body back into glucose.

Figuratively speaking, insulin is a strict and very stingy storekeeper who vigilantly observes the consumption of energy reserves in our body (and simply - subcutaneous fat). He willingly contributes to the accumulation of fat, and does everything to ensure that this process does not go in the opposite direction - when fat is converted back into glucose and burned, giving the body the energy necessary for life.

Thus, if your daily diet consists mainly of foods with a high glycemic index, which means that the release of the hormone insulin occurs in your body regularly and often, then you are unlikely to ever lose weight. Rather, you will continue to systematically gain excess weight day after day until you change your eating style.

To make insulin "sleep"

Foods with an average and low glycemic index are digested for a long time, are broken down gradually and almost do not cause an increase in blood sugar levels. This means that the hormone insulin does not show its natural zeal in the accumulation of fats.

Glycemic index: food table

Recall that the standard for the breakdown and absorption of glucose is 100. Surprisingly, there are foods that break down even faster - for example, beer or dates. However, if your goal is to lose those extra pounds, you need to build your daily diet from foods with a low or medium glycemic index.

Note: The table shows average values, without taking into account the characteristics of the preparation of the product, the degree of its ripeness and other circumstances.

Glycemic index of foods in tables

Foods with a high glycemic index (GI = 70 and above)

Product	GI
Beer	110
Dates	103
Glucose	100
modified starch	100
white bread toast	100
Swede	99
Sweet buns	95
baked potato	95
Fried potatoes	95
Potato casserole	95
rice noodles	92
canned apricots	91
Gluten free white bread	90
White (glutinous) rice	90
Carrots (boiled or stewed)	85
Buns for hamburgers	85
Cornflakes	85
Unsweetened popcorn	85
Rice pudding with milk	85
Mashed potatoes	83
Cracker	80
Muesli with nuts and raisins	80
Sweet donut	76
Pumpkin	75
Watermelon	75
french baguette	75
Rice porridge with milk	75
Lasagna (soft wheat)	75
Unsweetened waffles	75
Millet	71
Chocolate bar (Mars, Snickers, Twix and the like)	70
Milk chocolate	70
Sweet soda (Coca-Cola, Pepsi-Cola and the like)	70
croissant	70
Soft wheat noodles	70
Pearl barley	70
Potato chips	70
Risotto with white rice	70
Brown sugar	70
white sugar	70
Couscous	70
Manka	70

If you are surprised that the glycemic index table does not contain meat products, as well as fish, poultry, eggs and other protein products, then we recall: the glycemic index is a conditional indicator of the rate at which a carbohydrate-containing product is broken down to the state of glucose. Protein foods, such as all types of meat, fish, poultry, and eggs, contain almost no carbohydrates. So their glycemic index is zero.

Thus, if you want to lose weight, then your optimal diet will be to combine protein foods with foods that have a low glycemic index. Actually, the majority is based on this principle.

Foods with a low glycemic index

Low GI foods have the opposite characteristics of GI foods. As a rule, they undergo minimal processing and cleaning, which means they contain a lot of useful natural fiber.

One of the clearest examples of foods with the lowest glycemic index is fruits. Despite the fact that fruits naturally contain a fairly large amount of sugar, it (unlike synthesized and artificially added sugar) is absorbed rather slowly and does not harm health.

In addition to fruits, low-glycemic foods include most vegetables, legumes, skim milk, and whole grains.

Foods with a high glycemic index

It is, of course, wrong to think that high glycemic index foods are unhealthy and that you should only eat low GI foods. For example, eating foods with a high glycemic index can be extremely beneficial after a grueling sports workout or any other physical activity.

But as for the constant consumption of foods with a dangerously high glycemic index, this can really cause significant harm to the human body.

Rapid spikes in blood glucose levels are typically the cause of obesity, diabetes, and cardiovascular disease.

As can be seen from the table of the glycemic index of products, it is possible to "eat" a variety of products in plenty, both for health benefits and to the detriment of oneself.

Take care of yourself and eat right!

For the first time in the world it began to be grown in India, but it gained the greatest popularity in China. Rice comes in many varieties. It can be distinguished by color - white, brown, brown.

Grains contain many vitamins and minerals. These include vitamins of group B, PP, E. It contains eight types of amino acids.

The glycemic index of brown rice is about 40 units. It contains no salt at all. This helps to reduce the production of gastric juice. Therefore fasting days on one rice can be recommended.

Nutritionists say that brown cereals are more useful than white ones. This is proved by the study of the composition of brown rice groats. With its regular use, you can cleanse the body of toxins.

Any kind of cereal is low-calorie. Despite this, it has a good effect on the digestive system.

Useful properties of rice:

improves the condition of the skin, hair, nails;
is a useful product when following a diet to get rid of extra pounds;
stimulates the brain;
normalizes bowel function;
normalizes pressure;
improves bowel function.

But the use of cereals in the diet has contraindications. You can not make your diet and use only one rice. This can affect bowel function and cause constipation.

When using unpeeled rice, its shell also enters the stomach. The composition of the husk contains phytic acid, which does not allow the body to absorb calcium and iron.

Black rice is also known as wild rice. In terms of taste, it is similar to a nut. It is collected by hand and therefore it is not cheap. This variety of rice is considered rare.

The glycemic index measures the effect of a food on glucose levels in the body. When determining this level, it is considered that sugar is 100 units.

Brown cereals are in the middle of this scale, the GI is 45-50 units, white rice will have the same indicator of almost 85 units. From this it follows that brown rice has less effect on blood glucose levels.

The glycemic index of boiled unpolished rice is 65 units.
The glycemic index of red rice is 55 units.

White contains:

proteins - 7 grams;
fats - 0.4 grams;
carbohydrates - 77 grams;
fiber - 0 grams.

Brown contains:

proteins - 7.5 grams;
fats - 2 grams;
carbohydrates - 77 grams;
fiber - 14 grams.

Types of cereals differ in GI, so when choosing it is better to give preference to brown rice. This applies not only to patients with diabetes, but also when following a diet to get rid of excess weight.

Hello friends! In the new section “Battle”, I will compare two food items point by point. This will help us to navigate the choice as clearly as possible, and decide which one is more worthy of being on our table and belongs to a truly healthy diet. No ads, no myths, just facts! Today in the ring: White Rice VS Brown Rice. Find out which rice is best for weight loss and proper nutrition.

So, for comparison, I took two types of rice from the same manufacturer - Agro-Alliance. I can only show the packaging of brown rice, because it was purchased recently. White rice has already been poured into a jar, so I will take data about it from the official website of the company. But the numerical values will not differ much even if you take these varieties of rice of any other brand. So let's go!

What is the difference?

processing technology. When processing brown rice, the bran shell is preserved in it. This is an unpolished product that has only been stripped of the top rough shell. At the same time, the seed film is preserved.

White rice is rice that has gone through all the stages of polishing. That is, in fact, all useful elements have already been removed from it. In the article, I will describe exactly polished white rice. Although there are other varieties, for example, steamed.

calories

I want to immediately note that their calorie content is almost the same.

Brown rice - 350 kcal

White rice - 340 kcal

This data is for 100 g of dry product. That is, in finished form (on water without oil), a portion of rice is only 100-150 kcal. Excellent!

Glycemic index

Let me remind you what this index means. Without going into medical terms, in simple terms, GI is a value that shows how much your blood sugar level will change after eating a particular product. At the same time, pure sugar, glucose, starch are taken as "100". And for "10", for example, raw cabbage.

I take information about GI units from SportWiki (Encyclopedia of Scientific Bodybuilding), because. data on a lot of regular women's sites is most often taken from nowhere.

Brown rice - 45-50 units

White rice - 85 units

That is, brown rice increases blood sugar by almost 2 (two!) times less. This is very important for proper nutrition, especially in active weight loss.

It is because of this that white rice is a fast (unhealthy) carbohydrate, and brown rice is a slow (healthy) carbohydrate.

Proteins / fats / carbohydrates / fiber per 100 g of product

Brown rice: 7.5g/ 2g/ 77g/ 14g

White rice: 7g/ 0.4g/ 77g/ 0g

Don't be alarmed that brown rice has more fat. It's healthy fat! Which we need. Natural rice oil is a source of unsaturated fatty acids.

Also note that brown rice has such a necessary and important thing as fiber. 14 g is 47% of the daily value according to the GDA!

White rice does not have it at all, it is an empty and quickly digested product.

Price and availability in stores

Brown rice - about 75 rubles per 800g pack. Bought in Magnit hypermarket.

White rice - 45r per 1 kg in the same magnet. Met and more profitable options - for 35r. Cheap and cheerful.

Both types of cereals can be found in any large hypermarket. But in small convenience stores you can only find white rice, so it is considered more affordable.

Appearance

Brown: Light brown grains, corrugated. The color is uneven, many say that it looks rather unpleasant, although it seems to me quite nice.

White: The grains of this rice are always with a smooth, even surface. Recognizable snow-white color, sometimes translucent. Russian housewives often choose white polished rice for its “beauty” and neatness.

Taste

Brown: A little more hard and rough. After cooking, it is quite crumbly, but not the same as polished. Personally, in my opinion, the taste of brown rice is much more interesting and brighter.

White: this taste is familiar to everyone since childhood, so I will not explain. Always crumbly when cooked.

Action and benefits for losing weight

The main difference in the effect on the body, I have already described above. The whole secret is in the different glycemic index. It follows from this that brown rice saturates for a much longer time.

Brown rice is definitely healthier. These are the merits of not only low GI, but also the presence of fiber.

Compatibility with other products

Both white and brown rice will be ideally combined with chicken, turkey, duck, rabbit, lean beef. And, of course, with any kind of raw vegetables.

Cooking from brown rice can be almost all the same dishes as from ordinary rice.

The only thing is that it will not work to cook the usual sweet milk-rice porridge with an excellent piece of butter. More precisely, it will have a completely different taste. But such a dessert should be completely excluded from your diet. Such porridge has practically nothing to do with healthy food. Although it is still more useful than semolina :)

cooking time

Brown: This rice will take a little longer to cook. A small, but still minus - this is a retribution for the presence of a useful shell. My rice manufacturer recommends the following cooking method: Rinse the grits, add water at a ratio of 1 to 2, and cook for 30 minutes after boiling.

White: cooks faster. Usually polished rice is ready in 10 minutes.

conclusions

I cannot unreservedly agree with the opinions of some people that supposedly polished rice is a terrible and useless product. No, its low calorie content still allows you to make the diet easier. But there is practically no other benefit.

I hope you have drawn the right conclusions. My winner is definitely brown rice. Despite its higher cost and long cooking time, for people who want to lose weight or just eat right, this is a really useful product.

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When to Eat Low GI Foods

Conclusion:

Approximate GI indicators in different food categories

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