Brown Rice and the Glycemic Index - A Healthier Choice?

Most people believe that white rice is a lot better than brown rice, but this is a misinformation. If you do not know, brown rice (ref. glycemic index or GI), is the most balanced among all other cereal grains. The index indicates how fast a specific food elevates the blood sugar level after consumption. Based on this, the lower the index score, the healthier the food is. Brown rice has a lower glycemic index which is 50, compared to 70 of white rice which even goes up when it is boiled.

Based on studies, the occurrence of diabetes later in life is related to high consumption of foods with high GI such as pastries and cakes, carbonated drinks, regular bread, white rice and other foods which are high in carbohydrates. Here are some examples of foods and their glycemic index:

Rice

• Vegetables, beans, etc. - 30-40
• Bran - 51
• Soy milk - 31
• Yogurt - 14
• Grapefruit - 25
• Orange - 43
• Papaya - 58
• Banana - 56
• Oatmeal - 48
• Wheat - 67
• Corn flakes - 83
• Cheerios - 74

If you are to check these foods, compared to brown rice, in the glycemic index chart, you will see that all the foods having a GI of 56 and up, has moderate to high amount of calories. This should mean that the more of these foods you consume, the higher the calorie intake you are consuming. Brown rice has a glycemic index of 50 and is considered lower to mid-ranch, which is why it's recommended to be included in many healthy recipes or diet plan.

In contrary to the popular belief that rice is nothing but carbohydrate, brown rice contains carbohydrates, fats, vitamins, proteins and minerals. Compared to white rice, the unpolished brown rice has higher content of fiber, flavor, protein, minerals and the anti-oxidant known as phytochemicals which is good in preventing various types of medical conditions.

If you want to change your eating habit and maintain a healthy body, it is recommended that you base your diet plan according to the index, which can be very helpful in preventing the occurrence of diabetes as well. It is also advisable to include brown rice (based on the glycemic index), into your diet menu, as this contains all the nutrients your body needs to maintain healthy well-being and to increase the resistance against harmful diseases or any other medical conditions. If you are not comfortable or not familiar on how to follow or use the GI as basis for your regular diet plan, it is wise to consult a nutritionist's advice to get all the information you need.

Brown Rice and the Glycemic Index - A Healthier Choice?

Jonathan is main contributor and co-creator of the new Glycemic Index info based web-site: http://the-glycemic-index-guide.com/ Get lots more info there on the Glycemic Index and Brown Rice and also check out our free 10-part mini-eCourse, "Glycemic Index Secrets", it might be all you'll ever need (and did I mention it was free!!)

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