Problems With the Glycemic Index - Brown Rice Example

Here is something that many proponents of the glycemic index diets will not tell you: to succeed on this diet you really need to learn to go beyond it. Knowing how a certain food affects your blood sugar goes a long way towards helping keep you healthy and trim, but if that's all you are focusing on, you won't be doing yourself any favors, plain and simple. Here is a really good example of why you need to use your common sense instead of blindly relying on the gycemic index: brown rice.

Brown rice and white rice both have similar GI values: 55 for brown vs 58 for white rice. Instant rice has an even lower glycemic index-- only 46. Does that meant that it doesn't matter which you choose? Or-- worse yet-- that you should go for instant rice over the whole grain brown rice variety? Absolutely not.

The two types of rice differ in much more than just their color. Brown rice is a whole natural grain. It has a distinct, nutty but mild taste. White rice, on the other hand, is produced by removing various layers of the grain and then polishing the rice. As as a result, white rice is stripped of many vitamins and minerals which are contained in the whole grain and which are essential for good health. These include vitamins like B1, B6, B3, among others, as well as minerals like iron, potassium, phosphorus, magnesium, etc.

Here is another advantage of the intact whole grain type of rice, not reflected in the glycemic index: brown rice is also heart healthy. Various studies indicate that regular consumption may help lower cholesterol levels as well as help control blood pressure. This is because this type of long grain rice also contains rice bran oil, which may help lower LDL cholesterol.

In addition, brown rice, just like other fiber rich foods, promotes digestive system health. Fiber-rich diets have been shown in many studies to help prevent diseases such as colon cancer. Apart from its direct health benefits, fiber also makes you feel fuller, so you eat less.

To be fair, the glycemic index is not the only dietary system that "discriminates" against brown rice. The truth of the matter is that many people are simply not used to eating or cooking with it. This includes individuals from societies where rice is an everyday staple: throughout Asia, this type of rice has often been thought of as war-time food or food of the poor. To experience its health benefits, make sure you give this flavorful, versatile grain a fair chance. Experiment with different varieties: short grain, long grain, sticky rice, basmati brown rice. They all differ in how they taste and behave in dishes, so experiment until you find something that appeals to you. Go beyond simple steamed rice and try different sauces and different preparations as well-- veggie fried brown rice, for instance, makes a super-fast, family-friendly meal.

Bottom line: no diet theory should ever replace common sense! As we have seen with the glycemic index, brown rice is a case in point. Its health benefits make it a far superior choice than its glycemic index values alone may indicate.

Leona Wright writes about natural health, nutrition and weight loss. Glycemic index diet has worked for her personally, and she is enthusiastic about sharing her experiences with others. For more great information on the Glycemic Index-Brown Rice relationship, visit http://www.Glycemic-Index-Nutrition.com.

Thanks To : calphalon tri ply stainless steel 13-piece