I thought I would try a new little trick on my blog. It's often sometimes the little questions that bug us, like Should I drink dairy or soy milk?, Do I need to pop a daily multivitamin? or How bad are those diet soft drinks really? If only there was a simple way to get that answer!
Well say no more. I'm trialing a new section on my blog. It's very original, I've called it Q&A (I know, right, awesome name). Q&A is your opportunity to quiz me on all the little things that you want to know, that will make a big difference to your daily life!
So without further ado... here's my first one. Enjoy!
Q&A
Why does brown rice have a medium GI and basmati rice have a low GI when brown rice contains more fibre and is less processed?
The GI of rice (brown or white) depends on itsamylose content. Amylose is a type of starch, and the job of this type of starch is to resist the process of gelatinisation. Gelatinisation is the process where rice absorbs water through its microscopic cracks and changes from a hard, indigestable crunchy grain (that could only ever be used for a blind bake) into something that's light, fluffy and ready to eat. The puffier a grain of rice becomes, the more it has gelatinised, and the higher GI it will have. Arborio rice has one of the highest GIs, while doongara rice has one of the lowest.
Now although brown rice has many health benefits, including being a source of fibre and B vitamins, because it has a lower amylose content it will gelatinise more as it cooks, and this means it ends up with a higher GI.
So the best rices to choose are the lower GI varieties with a higher amylose content – these are basmati (58), Doongara or 'Clever' Rice (53) or Moolgiri medium grain. I have also noticed recently that some companies like SunRice have brought out a low GI brown rice, so these will also be a good option for people that like their brown rice. However, don't also forget, at the end of the day, the GI of a carbohydrate food goes out the window if you eat huge quantities, so keep your portion of rice to no more than ¼ of your dinner plate, and fill up on plenty of veggies!
More information?
Do you have any hot topics that you'd like covered in my new Q&A? Drop me a line below. In the meantime, I'll just go back to daydreaming about the amazing holiday I had in Bali last year...
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