糯米,长米,短米,白米, 棕色米,野米的含糖指数比较 --- 转帖

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

• Harvard School of Public Health: Carbohydratrates -- Good Carbs Guide the Way
• University of Sydney: About Glycemic Index

Kristen White

Read more: http://www.livestrong.com/article/267455-the-glycemic-index-of-rice-varieties/#ixzz1YPn9AQi8

所有跟帖： 

• 每天就吃那么一口饭，还是吃口感好点的吧。 -我爱栀子花- ♀ (0 bytes) () 09/19/2011 postreply 09:23:39

• 含糖量相差两倍，选择数量重要还是质量重要。只有计算加上立即测血糖才能知道。。。 -qiuqiu04.- ♂ (0 bytes) () 09/19/2011 postreply 10:56:51

• 前天请客，一老人血糖有点问题，他吃到最后什么也不要，添了一盘白饭来吃。在我们的劝说下没有吃完 -我爱栀子花- ♀ (0 bytes) () 09/19/2011 postreply 09:28:25

• 这种现象说明他的糖尿病并未得到很好的治疗。 -qiuqiu04.- ♂ (0 bytes) () 09/19/2011 postreply 11:18:51

• 他根本不懂。 -我爱栀子花- ♀ (0 bytes) () 09/19/2011 postreply 19:47:32