Basmati Rice Glycemic Index

Basmati rice is one of the most expensive and popular variety of rice that is cultivated primarily in the northern region of India and Pakistan. It is much sought after for its unique taste, aroma and because of its long grained structure. It has a low carbohydrate content and is therefore less sticky and glutinous than normal rice. There are many different varieties of basmati rice available and they are used for cooking many mouth-watering dishes. Cooking basmati rice is quite simple and it is generally cooked by the absorption method. According to studies, basmati rice has a medium glycemic index that is healthier than most other grains and legumes. Let us discuss in detail about the basmati rice glycemic index.

What is Glycemic Index?

Before we learn about the glycemic index of basmati rice, let us first know what exactly is glycemic index. The glycemic index is a measure of how rapidly a particular food increases the blood sugar levels in your body. Glycemic index is calculated for foods that contain some amount of carbohydrate and so you won't find a glycemic index chart for food items like chicken, fish and eggs.

Glycemic Index of Basmati Rice

Basmati rice, which is used for cooking paella and many other one pot dishes has a glycemic index of 58, which is considered to be medium. 1 cup (200 g) of cooked basmati rice contains around 205 calories. It is high in carbohydrates (around 44.4 g) per cup of cooked basmati rice. Brown rice, as we all know is different from white rice and also more nutritious as the husk of the rice is not removed. Brown basmati rice glycemic index is 45 while white basmati rice glycemic index is 58.

Basmati Rice Glycemic Index = 58

Many people are under the false notion that only sugars can increase blood sugar levels in the body. But that is not so. Food that contain complex carbohydrates like rice, potatoes and wheat based products also raises your blood sugar levels to dangerously high levels. All carbohydrate rich foods are listed according to their glycemic index and they can be classified into three main categories - low glycemic index food, medium glycemic index food and high glycemic index food. High glycemic index food are those that are broken down by the body very rapidly and which release glucose to the body quickly. Low glycemic index foods are those that requires some time to be broken down and the glucose is then slowly released to the body. Medium glycemic index food falls somewhere between these two categories.

Basmati rice is a medium glycemic index food. Brown basmati rice has a considerably low glycemic index than white basmati rice and for diabetics, it makes sense to consume more of brown basmati rice. Other types of rice like short grained sticky rice and risotto rice have a high glycemic index and should be avoided by people who are trying to battle their bulge and/or are under a diet. People who are suffering from diabetes or are trying to lose weight should always have low or medium glycemic index food. This will help them regulate their blood sugar levels and also lead to greater satiety. Foods that are high in glycemic index makes a person quickly gain energy when blood sugar increases, but within a short time the blood sugar level crashes, making the person more hungry which leads to overeating.

As basmati rice nutrition is considerable, it is best that you switch to this long grained rice, if you are using any other variety. Now that you know all about basmati rice glycemic index, try to incorporate this aromatic and delicious rice recipes in your menu and enjoy a healthy meal.