Here’s How to Lower Your Rice’s Glycemic Index
As most Indonesians’ staple food, white rice holds a very special place in our hearts. There are lots of traditional dishes that won’t taste the same without rice. But did you know that white rice is actually pretty dangerous for our health? Due to the high glycemic index it has, rice can quickly increases your blood sugar level.
To those unfamiliar with the term, glycemic index are the numbers between 1-100 used to indicate how fast carbohydrates in certain foods are processed by the body and turned into sugar. The higher the number a food has, the faster it will affect your blood sugar level.
At 70, rice has pretty high glycemic index. Meanwhile, certain food needs to have considered to have low glycemic index when it’s less than 55. See how dangerous white rice can be to people with diabetes?
But that doesn’t mean people with diabetes should completely rule out white rice from their diet forever. If they, or anyone here is currently on a low-carb diet, are missing rice so much, then use these methods to make your rice safer to be consumed.
Adding Coconut Oil
Nutritionists say that coconut oil contains healhty fats that help lower your blood sugar level. Just rinse your white rice and mix it with water as usual, and add virgin coconut oil about 3% of the total weight of your rice. Cook it and keep it in the fridge for 10-12 hours before being consumed. Don’t heat the rice. If you don’t like the idea of eating cold rice, pour hot soup over it and there you have your low GI rice.
This method is believed to be able to shed 10% to 50% calories from rice. The healthier the rice is, red rice for example, the more calories will be shed.
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Adding Coconut Flour
Coconut flour is made of grated coconut that’s processed to eliminate all the bad fats it contains. After rinsing your rice and mix it with water as usual, mix in the coconut flour about 25% of the total weight of the rice. According to a research conducted in Bogor Agricultural University (Institut Pertanian Bogor/IPB), the flour can lower the glycemic index from 70-90 to only 49.
It’s pretty easy, right, to make white rice a healthier food? To accompany the rice, how about making some diet-friendly side dishes? Just visit @FiberCreme_TV on Instagram, or click here to find the recipes
But remember, you still can’t have too much rice. Mind everything you consume to keep your blood sugar level or your weight normal. If needed, complete your diet with FiberCreme. Aside from making your foods and drinks tastier as well as keeping your digestive system heallthy, the creamer contains high fiber that helps you control your blood sugar level.