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2006/03/11, 03:32 PM
I have 2 questions about the GI of ceratin foods..
1. How come basmati rice has a lower GI than brown rice even though it's white?
2. Does roasting vegetables like sweet potato, brussels sprouts, red pepper, broccoli etc change the GI alot?
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2006/03/11, 08:34 PM
Your point no. 1 points to the actual irrelevance of the GI index.
GI load is much more important.
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Strength and Honor!
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2006/03/12, 02:18 AM
What is GI load...
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2006/03/12, 07:13 AM
Common sense tells you that a berry-based drink should be better than a sugar-based soda pop or that carrots have got to be good for you. That’s where Glycemic Load (GL) comes in: it takes into consideration a food’s Glycemic Index as well as the amount of carbohydrates per serving.
A carrot has only four grams of carbohydrate. To get 50 grams, you’d have to eat about a pound and a half of them (and who would do that except Bugs Bunny?). GL takes the GI value and multiplies it by the actual number of carbohydrates in a serving.
131 (%) x 4 = 5
By contrast, a cup of cooked pasta has a GI of 71 and a whopping 40 grams of carbohydrates giving it a GL of 28.
What Determines GI and GL?
Since the values are based on carbohydrates, the values to a large degree are determined by how many grams there are per serving, and how quickly the carbohydrate is broken down into glucose. Several factors come into play:
Amount of cooking: Starches in food swell when cooked (whether it’s boiled, broiled, baked, or fried). The starch grains in a baked potato swell to the bursting point, whereas the starch grains in brown rice remain relatively unchanged.
Amount of processing: When grains are rolled, ground, or smashed, the protective (and harder to digest) outer coating is removed. Whole oats have a lower GI than oatmeal, which is made from smashed oat grains.
Amount of fiber: Some foods naturally have higher amounts of fiber – for example beans and legumes. Unprocessed foods (for example brown rice) have greater amounts of fiber than processed foods (white rice).
Amount of fat: The more fat there is in a food the longer it takes to digest. However, too much of the wrong kind of fat have been linked to a number of diseases, including heart disease, diabetes, and obesity.
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2006/03/12, 12:09 PM
Nice post. :)
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Quoting from mysticgraces:
Common sense tells you that a berry-based drink should be better than a sugar-based soda pop or that carrots have got to be good for you. That’s where Glycemic Load (GL) comes in: it takes into consideration a food’s Glycemic Index as well as the amount of carbohydrates per serving.
A carrot has only four grams of carbohydrate. To get 50 grams, you’d have to eat about a pound and a half of them (and who would do that except Bugs Bunny?). GL takes the GI value and multiplies it by the actual number of carbohydrates in a serving.
131 (%) x 4 = 5
By contrast, a cup of cooked pasta has a GI of 71 and a whopping 40 grams of carbohydrates giving it a GL of 28.
What Determines GI and GL?
Since the values are based on carbohydrates, the values to a large degree are determined by how many grams there are per serving, and how quickly the carbohydrate is broken down into glucose. Several factors come into play:
Amount of cooking: Starches in food swell when cooked (whether it’s boiled, broiled, baked, or fried). The starch grains in a baked potato swell to the bursting point, whereas the starch grains in brown rice remain relatively unchanged.
Amount of processing: When grains are rolled, ground, or smashed, the protective (and harder to digest) outer coating is removed. Whole oats have a lower GI than oatmeal, which is made from smashed oat grains.
Amount of fiber: Some foods naturally have higher amounts of fiber – for example beans and legumes. Unprocessed foods (for example brown rice) have greater amounts of fiber than processed foods (white rice).
Amount of fat: The more fat there is in a food the longer it takes to digest. However, too much of the wrong kind of fat have been linked to a number of diseases, including heart disease, diabetes, and obesity.
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Strength and Honor!
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2006/03/14, 01:39 PM
Thank you Mystic.
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2006/03/14, 03:12 PM
I don't get what you mean bb1fit? And I still don't have an answer to my questions. Basically what i'm asking is, i have heard many times that basmati rice has a lower impact on blood sugar than normal rice, including brown rice. So I am wondering how come? Also does roasting vegetables affect their impact on blood sugar alot or very little?
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Quoting from bb1fit:
Your point no. 1 points to the actual irrelevance of the GI index.
GI load is much more important.
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2006/03/14, 03:46 PM
here is something on rice i found on a Glycemic index site.
RICE
Rice can have a high GI (36 - 128). The important factor is the ratio of amylose to amylopectin. Low amylose rice (Calrose) is the highest. Basmati, a long grain fragrant rice & Doongara, a new variety, have medium GI's because of their high amylose. Sweet has no amylose, makes the best sauces / gravies & is used in Asian restaurants. Long-grain has the highest amylose & short-grain the lowest. Rice is also brown (low GI) or white (high GI). Brown long-grain has the lowest GI.
Rice rated lowest to highest:
* Long grain
* Medium grain
* Short grain
* Sweet, Sticky & Waxy.
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