WHICH IS THE BEST RICE FOR DIABETICS?
THERE ARE MORE THAN 6000 VARIETIES OF RICE IN INDIA.THEREFORE IT IS IMPOSSIBLE TO SUGGEST ONE PARTICULAR VARIETY AS THE BEST SUITED.HENCE,I HAVE RECOMMENDED 3 CHARACTERS THAT CAN BE USED TO CHOOSE A GOOD RICE FOR DIABETICS.
1)SIZE OF THE GRAIN:
THERE ARE 3 VARIETIES BASED ON SIZE.LONG,MEDIUM & SHORT GRAINS. LONGER THE GRAIN , LOWER THE GLYCEMIC INDEX. EG.BASMATI RICE IS LONG GRAINED AND HAS A LOWER GI THAN PONNI,SURTI KOLAM &SONA MASURI,(MEDIUM GRAINED) & HAVE A HIGHER GI
2)COLOUR OF THE RICE:
MORE COLOUR,THE BETTER. RICE IS AVAILABLE IN ALMOST ALL COLOURS FROM WHITE TO BLACK,THE COLOUR IS FORMED DUE TO ANTHOCYANINS IN THE RICE WHICH ARE BENEFICIAL TO HEALTH. THE WHITER THE RICE, THE HIGHER THE GI
3)STICKINESS:
STICKIER THE RICE, HIGHER THE GI. RICE HAS 2 TYPES OF STARCHES. AMYLOSE & AMYLOPECTIN. MORE THE AMYLOSE LESS STICKIER THE RICE IS WHEN COOKED.HIGHER AMYLOPECTIN LIKE SEEN IN JASMINE RICE IS STICKS TO EACH OTHER AND HAS A HIGHER GI
4)PROCESSING:
MILLING THE RICE STRIPS THEM OF ALL THE NUTRIENTS. DEHUSKING RICE PRODUCES BROWN RICE(WITH THE BRAN INTACT). THIS IS HEALTHY AND HAS A LOWER GI. HOWEVER, MILLING IT STRIPS THE BRAN, AND INCREASES THE GI MAKING IT UNHEALTHY FOR DIABETICS. SIMILARLY RATHER THAN COOKING IN PRESSURE COOKER, STRAINING THE STARCH WATER DURING COOKING REDUCES THE GI OF THE RICE.
IN CONCLUSION, LONG GRAINED ,COLOURED ,LESS STICKY ,UNPROCESSED RICE LIKE THE BLACK KAVANI RICE IS THE BEST SUITED FOR DIABETICS
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11 сен 2024
