Good news about the glycemic index of rice

ScienceDaily (July 9, 2012) — Research analysing 235 types of rice from around the world has found its glycemic index (GI) varies from one type of rice to another with most varieties scoring a low to medium GI.

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This finding is good news because it not only means rice can be part of a healthy diet for the average consumer, it also means people with diabetes, or at risk of diabetes, can select the right rice to help maintain a healthy, low GI diet.

The study found that the GI of rice ranges from a low of 48 to a high of 92, with an average of 64, and that the GI of rice depends on the type of rice consumed.

The research team from the International Rice Research Institute (IRRI) and CSIRO's Food Futures Flagship also identified the key gene that determines the GI of rice, an important achievement that offers rice breeders the opportunity to develop varieties with different GI levels to meet consumer needs. Future development of low GI rice would also enable food manufactures to develop new, low GI food products based on rice.

Dr Tony Bird, CSIRO Food Futures Flagship researcher, said that low GI diets offer a range of health benefits.

Dr Melissa Fitzgerald, who led the IRRI team, said GI is a measure of the relative ability of carbohydrates in foods to raise blood sugar levels after eating.

"Understanding that different types of rice have different GI values allows rice consumers to make informed choices about the sort of rice they want to eat," she said.

"Rice varieties like India's most widely grown rice variety, Swarna, have a low GI and varieties like Doongara and Basmati from Australia have a medium GI."

Dr Tony Bird, CSIRO Food Futures Flagship researcher, said that low GI diets offer a range of health benefits.

"Low GI diets can reduce the likelihood of developing Type 2 diabetes, and are also useful for helping diabetics better manage their condition," he said.

"This is good news for diabetics and people at risk of diabetes who are trying to control their condition through diet, as it means they can select the right rice to help maintain a healthy, low GI diet."

Low GI foods are those measured 55 and less, medium GI are those measured between 56 and 69, while high GI measures 70 and above.

When food is measured to have a 'high GI', it means it is easily digested and absorbed by the body, which often results in fluctuations in blood sugar levels that can increase chances of getting diabetes, and make management of Type 2 diabetes difficult.

Conversely, foods with low GI are those that have slow digestion and absorption rates in the body, causing a gradual and sustained release of sugar into the blood, which has been proven beneficial to health, including reducing the chances of developing diabetes.

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Glycemic index foods at breakfast can control blood sugar throughout the day

ScienceDaily (Mar. 30, 2012) — Eating foods at breakfast that have a low glycemic index may help prevent a spike in blood sugar throughout the morning and after the next meal of the day, researchers said at the Institute of Food Technologists' Wellness 12 meeting.

See Also:Health & MedicineDiet and Weight LossNutritionObesityCholesterolDiabetesStaying HealthyReferenceSouth Beach dietGlycemic indexWhole grainBlood sugar

These breakfast foods also can increase feelings of satiety and fullness and may make people less likely to overeat throughout the day, according to recent presentations by Kantha Shelke, Ph.D., principal, Corvus Blue LLC, and Richard Mattes, M.P.H., R.D., distinguished professor of foods and nutrition at Purdue University.

The glycemic index ranks foods on the extent to which they raise blood sugar levels after eating. Foods with a high index are rapidly digested and result in high fluctuations in blood sugar levels. Foods with a low glycemic index produce gradual rises in blood sugar and insulin levels and are considered healthier, especially for people with diabetes.

Mattes' research specifically focused on the advantages of having almonds, a low glycemic index food, with the morning meal. In his study, published last year in the Journal of Nutrition and Metabolism, participants who ate a breakfast containing whole almonds experienced longer feelings of fullness and had lower blood glucose concentrations after breakfast and lunch, compared to those who did not have a low-glycemic breakfast.

When a low glycemic food is added to the diet, people spontaneously choose to eat less at other times throughout the day. Mattes added that while the calories need to be taken into consideration as part of a person's overall diet, almonds can be incorporated in moderate amounts without an effect on body weight.

Both Mattes and Shelke stressed the importance of eating a healthy, low-glycemic breakfast in maintaining a healthy weight and blood sugar levels. A 2009 study found that about 30 percent of people skip breakfast one to three times per week. Among those who eat breakfast, cold cereal is the most popular (83 percent), followed by eggs (71 percent). In addition to low glycemic index, Dr. Shelke said the ideal breakfast for consumers has these attributes:

• Savory

• Portable

• Pleasing texture •

Fills you up for extended periods of time

• Satiates quickly so less is consumed

• Affordable for the whole family to eat every day

• Non-fried

• Delicious without making you feeling guilty

"This is a very tall order for food product manufacturers," Shelke said. "It takes a lot of skill and understanding."

While it may present challenges for food manufacturers, it is well worth it to develop these products because of the prevalence of diabetes and pre-diabetes in the United States and beyond. It is estimated that by 2030, more than 16 percent of the global population will have a blood sugar problem.

"Most of the risk factors are things that can be managed and modified," Shelke said. "We can reverse pre-diabetes and prevent it from becoming diabetes. Food has become the reason for what's ailing us, but it can actually be a solution in a number of different ways."

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