The results showed that cooking slightly altered the GI of two rice varieties used in this study: raw [foreign rice (48.4%) and ofada rice (49.2%)] and cooked [foreign rice (49.0%) and ofada rice (51.8%)].
Does cooking rice reduce glycemic index?
The rapidly digestible starch (RDS) content and estimated glycemic index (eGI) decreased as cooking temperature decreased and the ratio of water to rice increased.
Does glycemic index change with cooking?
The glycemic index (GI) measures how a carbohydrate-containing food raises blood glucose. Fat and fiber content tend to lower the glycemic index (GI) of a food. As a general rule, the more cooked or processed a food, the higher the GI.
How do you reduce the glycemic index of rice?
When white rice was taken with 100 ml of milk, the GI of rice was significantly reduced to 59. The intake of milk immediately before or after rice both significantly reduced the GI of rice to 67 and 68, respectively. The intake of yogurt before or after rice also significantly reduced the GI of rice.
How does cooking method affect GI?
When foods are subjected to the high heat of baking or frying, the starches break down into sugars, instead of remaining in a more complex form that takes longer to digest. White potatoes are the same way. Boiled, their GI runs about 50. Baked, they're around 85.
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