Most rice varieties have low to medium Glycemic Index: Study

New research that analysed 235 types of rice from around the world has found that most varieties had low to medium Glycemic Index (GI), a finding which shows that rice can be part of a healthy diet.

The study result is considered to be good news as it indicates that people with diabetes or at risk of developing diabetes can choose the right variety of rice to maintain a healthy, low GI diet.

GI measures the relative ability of the carbohydrates in foods to increase blood sugar levels after consumption, and low GI foods have been proven to offer health benefits such as lowering the risk of developing diabetes.

The study was conducted by the research team from the International Rice Research Institute (IRRI), an international NGO based in the Philippines, and Food Futures Flagship programme of CSIRO, a national government body for scientific research in Australia.

It revealed that the GI of rice ranges from a low of 48 to a high of 92, with an average of 64, and the GI of rice depends on the type of grain consumed.

The researchers also identified a key gene which determines the GI of rice, a development which can enable rice breeders to develop varieties with different GI levels based on consumer needs.

Once the low GI rice varieties are developed in the future, food processors can produce low GI food products that are based on rice.

Dr Melissa Fitzgerald, who led the IRRI team, said that different varieties of rice have different GI values, which will enable rice consumers to make informed choices about the kind of rice they want to consume.

"Rice varieties like India’s most widely grown rice variety, Swarna, have a low GI and varieties like Doongara and Basmati from Australia have a medium GI," Fitzgerald added.

Low GI foods have a range of 55 and less; medium GI foods range between 56 and 69, while high GI foods measure 70 and above.

High GI foods lead to fluctuations in the sugar levels, and can increase the risk of getting diabetes, and make management of Type 2 diabetes difficult, while low GI foods cause a gradual release of sugar into the blood and lower the chances of developing diabetes.

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Image: Rice with low GI can be part of a healthy diet – not just for the average consumer but also for those with diabetes. Photo: Lazysheep1