Glycemic Index Rice Values and How it Relates to Diabetes

Glycemic IndexIf you are suffering from diabetes (diabetes glycemic index), it is essential for you to know the right amount of carbohydrates that you can consume to avoid complicating your condition. Most experts would advise 50 to 60 percent of a patient’s total daily calories from carbohydrates, and calories from fat should not be more than 30 percent.

For those who suffering from obesity, it was said that 40 percent of their calories should come from carbohydrates, with beans, fruits (glycemic index fruit) and vegetables (glycemic index vegetables) as their main sources. Take note that carbohydrates have the greatest impact on our blood sugar level. Aside from that, monitoring the total grams of carbs consumed per meal can also be very helpful in controlling your blood glucose.




Generally, a balanced low-fat, healthy, low glycemic index diet with high fiber and loaded with minerals, antioxidant, phytochemical and vitamins is recommended for those suffering from diabetes or obesity. Diets which contain refined carbohydrates are absorbed rapidly and this can elevate the triglycerides as well as the blood glucose level after a meal. On the other hand, if your diet plan is composed mostly of complex carbohydrates, then it will be the other way around.

Using the glycemic index to plan your diet menu can be very helpful as it ranks the foods according to their carbohydrate contents and their glycemic response. Higher GI foods are the ones who can raise your blood sugar level rapidly while the ones who have lower GI value raise your blood sugar slowly.  Generally, foods with lower GI value are often recommended as they have better quality of carbohydrates. Aside from that, foods with low GI usually contain lower fat and calories, while being high on nutrients, antioxidants and fiber. Low GI foods can also help you improve your HDL level or what is known good cholesterol.

Rice is considered as a complex carbohydrate and has a glycemic index rice value of 55 or less with high fiber content. This characteristic is helpful for those suffering from diabetes as it can lower their blood glucose levels. Since the glycemic index rice value is low, rice is very safe to eat especially when consumed moderately. Remember to observe the portion size in every meal and the total calorie intake each day.

The glycemic index rice value, particularly of a brown rice, is a lot better compared to the white rice. Varieties of rice may seem identical but the milling process usually removes the husk which turns the grains of brown rice into white. The glycemic index rice value of white rice is mostly comprised of carbohydrates, and the nutrients in it are already stripped off during the milling process. This is the reason why the glycemic index rice value of brown rice is a lot better since it has 349 percent fiber, 185 percent B6, 203 percent vitamin E, and 219 percent magnesium.  Brown rice is a lot more balanced because it has 19 percent more protein. This is why it is noteworthy that the glycemic index rice value of brown rice is only 55 compared to the glycemic index rice value of white rice which is at 70.

Based on various studies, it was said that the development of conditions such as diabetes in later life is linked to too much consumption of foods that have high glycemic indices. It can therefore be said that rice is not the main reason why people suffer from diabetes and that diabetic individuals should be allowed to eat rice as long as it is within their total daily carbohydrate requirement and that it is moderately eaten.