Glycemic Index of Rice – Importance of GI in Your Diet

Many people like to have rice for lunch and dinner. Due to the increasing demand for both organic white and organic brown basmati rice, many organic basmati rice exporters are selling rice worldwide. One of the famous basmati rice exporters in India is Rice Exporters.

What do we sell?

They sell the following types of rice varieties worldwide:

  • Golden Sella Basmati Rice
  • Traditional basmati rice
  • Pusa Basmati Rice
  • 1121 Golden Sella Basmati Rice
  • 1121 Basmati Rice – White
  • White Sella Basmati Rice
  • Sugandha Basmati Rice
  • Sharbati Basmati Rice

Importance of GI of Rice

But some varieties of rice contain a high glycemic index, which is not good for health. Glycemic index (GI) is basically a ranking on the scale of 0 to 100 of all foods that are rich in carbohydrate. This ranking helps in determining at what extent these foods are likely to raise your blood sugar levels after consumption. High GI (70 or above) foods are digested quickly and give sudden rice to blood sugar levels, but this is not good for your health, especially if you are diabetic. On the other hand, the low GI (55 or less) foods usually take a longer time to digest, hence give a gradual rise in blood glucose levels. As rice also contains carbohydrates, its GI is also considered important for your diet.

How to find the GI Index of Rice?

According to some of the reputed basmati rice exporters and nutritionists, you can find out the GI of rice at home. All you need to do is mince the cooked rice against a ball. The stickier is the rice, the higher is its glycemic index. Usually, shorter grain rice varieties have high GI due to the presence of the compound, amylopectin.

Organic basmati rice varieties have a low GI, as they are not sticky and remain separate after cooking. This makes them an ideal choice for maintaining weight, as well as can be consumed by diabetic – but only smaller portions.

The Different Types of Rice

Rice exporters from India to Sri Lanka supply different varieties of rice. The white rice is the variety that is milled for removing the husk, germ, and bran. After milling, it is polished to make it appear whiter, shiner, and brighter. However, the milling and polishing processes also remove certain essential nutrients. But some basmati rice manufacturers also process basmati rice to add some important nutritional value.

Basmati rice suppliers always supply the superior quality basmati, which is a longer grain compared to its variants. When cooked, basmati has a distinct fragrance and nutty taste. Basmati has a GI of 57 and also contain less starch, making it non-sticky when cooked.

Export of basmati rice from India to different parts of the world is increasing due to its low GI ranking, which makes it somewhat good for health. However, you must consume rice in smaller portions to remain a long, healthy life.

Some basmati rice distributors also supply normal short grain rice, which is used for preparing sushi, and special desserts. But the short grain rice has a high GI of 70 and above. This makes these rice varieties sticky less healthy options, as these may rapidly increase your blood glucose level.

Basmati rice exporters recommend brown rice to diabetics, as it is a whole grain. This rice variety contains husk and bran layers of rice. Its GI rankings are 48, which is lower than white basmati. This makes it perfect for diabetic patients, as well as people who want to reduce their weight.

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