Eating Rice Right
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Eating rice right Choosing healthier methods of cooking white rice and healthier varieties of rice could reduce What to eat it with its glycaemic index. Experts advise on how to cook it right and which varieties to choose. Eating rice with protein and bre food slows down the digestion of the meal and lowers its GI as a whole Cooking it healthy What is glycaemic (Best method to reduce calorie WHAT IS IT ABOUT index (GI)? Sources of protein contribution of white rice) WHITE RICE? Glycaemic index is a • Fish • Eggs White rice has a higher glycaemic index ranking of carbohydrates • Meat • Tofu Method than brown rice and wholemeal bread. on a scale of 0 to 100 • Legumes • Pulses (lentils, split • Add coconut oil, 3 per cent This causes a spike in blood sugar, based on how quickly peas, soya beans) of the weight of rice being which leads to more insulin secretion they raise sugar levels in Sources of bre cooked, to boiling water by the pancreas. These frequent spikes the blood, when they are • Add rice grains can lead to diabetes consumed • Broccoli • Carrots • Cool the cooked rice in • Spinach • Kai lan (Chinese kale) refrigerator for about 12 hours High GI • Peas • French beans • Foods with high GI are quickly digested, and 12 cause spikes in blood Which dishes to pass over sugar level Anything cooked in excessive Low GI coconut milk or oil • Foods slow to be digested or absorbed, which cause a gradual This converts the rice into rise in sugar level a resistant starch, which breaks down into glucose more slowly, and is absorbed into the Nasi lemak bloodstream gradually • • Chicken rice • Nasi biryani Choosing the right grain • Claypot rice • Fried rice Varieties of rice (healthy to unhealthy) Glycaemic index Unpolished basmati rice (long grain) Healthy 55 Polished basmati rice (long grain) Healthy 64 Brown rice (medium grain) Healthy 65 Chicken rice (rice only, medium grain) Moderate 67 Nasi lemak rice (rice only, medium grain) Moderate 69 Polished jasmine rice (medium grain) Unhealthy 78 Rice dishes which are high in calories can ultimately lead to Japanese sushi rice (short grain) Unhealthy 85 chronic conditions like diabetes PHOTOS: ST FILE PHOTOS, BLOOMBERG STRAITS TIMES GRAPHICS.