How to lower the overall GI to support healthy blood sugar levels. Rice with more nutrients and health benefits .

Know the right way to cook your rice .

You don’t necessarily need black or brown rice for good health: While black rice and brown rice are often touted as the healthiest rice options, it is possible to get similar health benefits from less processed white rice or other low GI rice options, as long as they are cooked properly and consumed in moderation.

Additionally, pairing rice with other foods that contain protein, fibre, and healthy fats can also help to lower its overall GI and support healthy blood sugar levels.

Rice is a staple food in many parts of the world and can provide essential nutrients like carbohydrates, protein, and fiber. However, the way you cook your rice can affect its nutrient content and potential health benefits. Here are some key points on how to choose and cook rice for maximum nutrients and health benefits:

• Blood sugar levels rise abruptly after eating meals which has high GI because they are digested and absorbed so fast; conversely, slowly digested and absorbed foods cause blood sugar levels to rise gradually. Basmati rice has a GI of around 50, brown rice has a GI of around 50-60, black rice has a GI of around 42-45, and wild rice has a GI of around 57. 
• low GI white rice can be a good option for people who want to manage their blood sugar levels and reduce their risk of developing type 2 diabetes. However, it’s still important to consume white rice in moderation and to balance it with other healthy foods, such as vegetables, lean proteins, and healthy fats, as part of a well-rounded diet.

How to cook rice for low GI? 

The way you cook rice can affect its glycemic index. Steaming, boiling, or pressure-cooking rice can also help retain more nutrients and lower the GI. Rinse the rice in cold water before cooking to remove excess starch that can make the rice stickier and increase its GI. For at least 30 minutes prior to cooking, soak the rice in water. This helps to further remove excess starch and lower the rice’s GI. Adding a teaspoon of olive oil or coconut oil to the water while cooking can help lower the GI of the rice. Allow the rice to cool for at least an hour before consuming it. Cooling the rice causes it to form resistant starch, which slows down the absorption of glucose in the body and lowers the GI.

 You can choose rice with low GI: Low glycemic index (GI) rice is a type of rice that has a lower impact on blood sugar levels than other types of rice. Rice with a low glycemic index is digested more slowly, which can help regulate blood sugar levels and prevent spikes and crashes in energy. Keep in mind that the way you prepare and cook the rice can also affect its glycemic index. Overcooking or processing the rice can cause it to have a higher glycemic index. It’s best to cook the rice using the appropriate cooking method and to not overcook it.