糯米,长米,短米,白米, 棕色米,野米的含糖指数比较 --- 转帖

来源: qiuqiu04. 于 2011-09-19 09:09:59 [旧帖] [给我悄悄话] 本文已被阅读：次

The Glycemic Index of Rice Varieties

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The Glycemic Index of Rice Varieties

Glycemic index, or GI, is a ranking of carbohydrate-rich foods on a scale of 0 to 100 according to the extent they raise blood sugar levels after they are eaten. High GI foods are rapidly digested, causing a quick spike in blood glucose levels. Lower GI foods take longer to digest, causing a more gradual rise in blood glucose. According to the Harvard School of Public Health, a diet rich in high glycemic index foods has been linked to an increase in heart disease, diabetes and overweight.

GI and Rice

The University of Sydney in Australia maintains a comprehensive database of the glycemic index of different foods. The database defines high GI foods as having a score of 70 or greater; low GI foods are 55 or lower. Rice varieties range from low to high GI depending on the type, degree of processing and how the rice is cooked. Other foods eaten in combination with rice also influence its glycemic index. When considering GI, remember that carbohydrate quantity is equally, if not more important, than glycemic index itself.

White Rice

Basmati rice is a long-grain rice and has a medium GI ranking of 57 per 150g serving. Arborio rice, also called risotto rice, is a medium-grain rice with a GI ranking of 69. The short-grain rice known as sticky or sweet rice loses its shape and becomes very sticky when cooked. It has a high glycemic index ranking of 87. Jasmine, or fragrant rice, has the highest GI ranking of 89.

Brown Rice

GI rankings range from 48 to 87 for brown rice depending on the variety as well has how the rice is cooked. Short-grain japonica brown rice has a GI ranking of 62. Calrose brown rice, also short-grained, has a GI of 87. Steamed brown rice, of an unspecified variety, has a GI of 50. Quick-cooking, microwaved medium-grain brown rice has a GI of 59. Boiled brown rice has a GI of 72. Brown rice has other health benefits, such as more fiber and minerals than polished white rice so keep this in mind when making rice selections.

Wild Rice

Canadian wild rice, a cousin to the previously varieties, has a GI of 57. It is frequently blended with other types rice, as in the case of pilaf. A wild rice and brown rice mix has a glycemic index of 45. Jasmine and wild rice has a GI of 49.

References

Kristen White