In order to control weight, control acne, to eat three meals with low glycemic response, can you still eat rice? Many people are troubled by this. Rice is indeed a high glycemic index (GI) food, it is written in books. However, not all rice has the same high glycemic response. When eating rice, there are also techniques that can be used to eat rice and still moderately control your post-meal blood sugar. So what kind of rice, exactly, can have a lower GI value? In fact, how high the blood sugar response of rice is, and the variety of rice, processing, cooking methods and other details are closely related. Here to do a comb, as long as done reasonably, diabetics can also be appropriate to eat rice. 1, different varieties of rice, there are differences in glycemic response The glycemic index will be lower for indica rice with slender grains (such as Thai fragrant rice, Indian rice, southern indica rice type). This is mainly because the ratio of straight chain starch and branched chain starch is different between japonica and indica varieties. Short round japonica rice (e.g. Northeast Inari, Tianjin small station rice, Japanese Koshihikari rice and the like) are a bit more sticky in texture and the Chinese love them the most, while they have a higher glycemic index. Sticky glutinous rice (they are the ingredients of dumplings, dumplings, pudding, mochi and so on) are a bit higher, even more than white sugar. In general, rice grains look more elongated in appearance and the higher the straight chain starch content, the lower the GI value. The higher the straight-chain starch content, the lower the GI value. The higher the straight-chain starch content, the higher the burnt temperature required, and the straight-chain starch can also form a complex with fat, reducing digestive absorption. Rice with high straight-chain amylose is more “loose” in taste, less sticky, slightly chewy, and easily hardens back to raw when cold. For example, Bangladesh rice has about 27% straight chain amylose and a GI value of 37; Indian fragrant rice has 20-25% straight chain amylose and a GI value of 50-58; and Northeast rice has a GI value of 83. A domestic study compared the in vitro simulated digestion rate of 10 different types of rice and made predictions of glycemic response, and found that the predicted GI value of indica rice in the south of China is lower than that of japonica rice in the north, and japonica rice is lower than glutinous rice. Among the glutinous rice, the long-grained glutinous rice (indica glutinous rice) was higher than the short-grained glutinous rice. The glycemic response to glutinous rice food eaten daily is particularly high, for example, the GI value of glutinous rice is as high as 106. to some extent, this is due to its straight chain starch content of less than 1%. 2, long cooking time, adding more water rice has a high glycemic response After choosing a relatively low GI rice variety, it does not mean that the rice cooked must have a low GI value, after all, people can not directly eat raw rice, cooking conditions have a great impact. Generally speaking, the longer the cooking time, the higher the GI value. For example, the GI value of rice cooked for 5 minutes is only 58, but after 15 minutes of cooking the GI value jumps to 83, which immediately changes from a medium GI food to a high GI food. The operation of adding water when cooking rice also has an impact. Generally speaking, the same amount of rice, the more water is added, the softer the rice is cooked and the higher the GI value. The same amount of water, soaked for a few hours before cooking, compared to cooking rice directly without soaking rice, the GI value of rice cooked after soaking is significantly higher than that of unsoaked rice. 3, steamed rice and boiled rice, blood sugar response is also different The GI value of steamed rice is higher than that of boiled rice and stewed rice when the same amount of water is added. Of course, it is understandable that if we compare the same cooking time and the same amount of water, rice cooked in a pressure cooker will have a higher glycemic response than rice cooked in a regular rice cooker. Another study discussed the effect of adding fat on the glycemic response of rice. It was found that when the rice was prepared first and then made into fried rice, the predicted glycemic response decreased slightly due to the formation of a starch-fat complex which reduced the digestion rate. If the fat was added to the rice, or the rice was fried with oil first and then cooked, the predicted value of blood sugar response did not change much. 4. Processing process, again, affects blood sugar After rice is hulled it is called brown rice, at which point it is light brown in color, often with a hint of green. Colored varieties of brown rice can be red, purple, black, and green. Ordinary brown rice becomes white and shiny after it has been finely ground and polished, which is the refined white rice we eat every day. Several studies have found that if white rice is replaced with brown rice or rice cooked with the addition of mixed grains, it can reduce the risk of developing type II diabetes. Therefore, many nutritionists advocate eating brown rice, and Japan also recommends cooking rice with a mixture of half white rice and half brown rice. So, if you don’t eat brown rice and eat rice with the bran removed, is there a way to refine it that can both lower the GI value and increase the nutrient content? There is really such a thing that other rice envy and hate – steamed grain rice. Steamed grain rice Steamed grain rice is a rice product made from rice, which is cleaned, soaked, steamed, dried and other hydrothermal treatments, and then produced according to conventional rice milling processing methods. The rice is first steamed with the husk, and during this process, water-soluble nutrients such as vitamins and inorganic salts in the husk and burnt flour layer diffuse inward into the endosperm, and the nutrient content inside the rice rises. Thus, when grinding off rice bran again, the nutrient loss is much smaller. Moreover, foreign studies have long confirmed that the GI value of steamed grain rice is somewhat lower than that of ordinary refined white rice. However, although the grain processing industry has introduced steamed grain rice for health reasons, many people dislike its yellowish color, feel that the texture is not soft enough, and the market response is not good. Steamed grain rice is at least much better than brown rice to cook. If it is acceptable, it is good for health to use it as a substitute for refined white rice. Brown rice Many people will ask: If I cook directly with brown rice, won’t I be able to control my blood sugar response well? There are studies that prove that eating brown rice is beneficial in preventing chronic diseases including diabetes. It is true that brown rice will indeed have a lower GI value than white rice. For example, the same long-grain indica rice has a GI of 100 if compared to refined white indica rice, then long-grain indica glutinous rice (also refined white rice) is 112 and long-grain black indica rice (which is black brown rice) is 92. However, the cooking method has a very significant impact on the final rice and is especially important. For example, we usually think of brown rice as having a lower GI than rice, but our lab and other related studies have found that some cooking methods can raise the GI of brown rice, even making it almost equal to that of refined white rice. After all, most people are used to eating fine white rice, and are quite dissatisfied with brown rice with a hard skin on the outside. In order to improve the taste, we have to make it softer and smoother. So, soak it for a few hours, then cook it slowly over low heat, or steam it in a pressure cooker to make it fully soft, so that the taste is much better. However, along with this soft and delicious, the blood sugar response of brown rice will also rise significantly. A Taiwanese study proved that the glycemic response of brown rice can be as high as 82, which is almost equivalent to white rice. Researchers said that the reason why the high level of 82 was measured may be because brown rice was soaked overnight before cooking and then cooked, it will be easier to soften when cooked, and the post-meal blood sugar response will be higher. 5, cooling and refrigeration can reduce the glycemic response of rice Cooling the rice after cooking and leaving it for a while will also increase the resistant starch content and sensationally make the rice chew harder, but only indica rice can cause a significant difference in digestion speed after refrigeration, japonica rice has less change and glutinous rice has no such effect. If you want to get this effect, you can put the rice in the freezer so that it grows back and hardens the fastest. In the Taiwan study described earlier, another reason for the elevated glycemic response to brown rice was that in this experiment, brown rice was eaten freshly cooked while it was still hot. Japanese people tend to eat rice is made into rice balls, rice rolls, is eaten cold, and when eaten cold, rice has a certain degree of regenerative reaction, and just cooked out of the fresh state, compared to the post-meal glycemic response will also have a certain degree of decline. Therefore, eating cold rice that has been put in the refrigerator overnight has a certain effect on controlling the blood sugar response. However, eating cold rice is not so tasty after all, and for those with indigestion, it will somewhat increase the gastrointestinal burden. Of course, even if the GI value of brown rice cooked after soaking it in advance looks higher, it is still worth eating than white rice because it contains 2-3 times more vitamins and minerals. For diabetics, the added nutrients are also good for managing the condition. Besides, by cooling brown rice slightly before eating it to make it a bit ‘chewy’, its glycemic response will go down. How to reduce the glycemic response of rice? To eat rice with a lower GI value, choose varieties with a lower GI (such as long-grain rice with a slightly harder texture) or steamed grain rice, never glutinous rice. On the premise that it can be cooked, choose a short cooking time, add less water, and do not soak it for a long time in advance to lower the GI value of the rice. This makes it more or less popping and chewy, and the calorie value is not too high considering that the rice is not added with oil or salt. It has a high postprandial blood glucose peak, but the blood glucose level is more stable later, and compared to bread, buns and the like, less prone to pre-meal hypoglycemia, so it is not a food that dieters and diabetics have to quit 100 percent of the time, but reducing the proportion of white rice is a must. For example, eating oatmeal porridge as a breakfast staple, white rice as a lunch staple, and mixed grain bean porridge as a dinner staple will allow the family to have at least one meal that is more enjoyable and their emotions will be satisfied. If one can choose rice varieties with high straight chain starch content or steamed grain rice, reduce the soaking time and slightly reduce the amount of water added, along with rich vegetables and protein dishes, one can continue to enjoy the company of a daily rice meal while balancing the goals of blood sugar control and obesity prevention.