Glycemic Index Brown Rice vs. White Rice
Most people believe that white rice is a lot better than glycemic index brown rice. However, you should know that this is actually a misinformation. If you are not aware of it, then you should also know that brown rice is considered as the most balanced among all cereal grains. The glycemic index is actually an indication of how fast a certain food can elevate the level of your blood sugar after consuming it. Based on the GI chart, the lower the GI value of a food, the healthier that food is. Glycemic index brown rice is at 50, which means it is a lot healthier than white rice, which has a GI value of 70.
Based on researches, the occurrence of diabetes in later life is often related to the excessive consumption of high GI foods like cakes and pastries, regular bread, carbonated drinks, white rice and other foods that contain high amount of carbohydrates.
Here are some examples of certain foods with their GI values:
- Bran = 51
- Vegetables and beans = 30 to 40
- Yogurt = 14
- Soy milk = 31
- Orange = 43
- Grapefruit = 25
- Banana = 56
- Papaya = 58
- Wheat = 67
- Oatmeal = 48
- Cheerios = 74
- Corn flakes = 83
If you are to check the GI values of these foods against glycemic index brown rice, you will see that foods with a GI value of 56 and up has moderate to high amount of calories contained in it. This simply means that the more foods of this type consumed the higher amount of calories get into your body as well. Glycemic index brown rice is at 50, which means it is between low and moderate, and that is why it is considered healthier compared to any other grains.
Contrary to what most people believe in, rice is not all carbohydrates. Take note that glycemic index brown rice has essential fats, complex carbohydrates, proteins, vitamins and minerals. Compared to white rice, glycemic index brown rice has higher amount of fiber, protein, antioxidants and phytochemicals. So if you really want to maintain a healthy diet, then you might want to change your white rice consumption to brown rice instead. Take note that brown rice has lots of health benefits compared to white rice, which is why more and more people are now opting for it.
