To lower the glycemic index of rice, you can follow these cooking and eating tips

Dicle Belul

Dicle Belül has an affiliate partnership and his post includes affiliate links. If you purchase anything through these affiliated links, the author/website may earn a commission. Thank you for your support.

  1. Choose the right type of rice: Opt for rice varieties with a lower glycemic index, such as basmati rice or parboiled rice, instead of short-grain or sticky rice, which tend to have higher glycemic indexes.
  2. Rinse the rice: Before cooking, rinse the rice thoroughly with water to remove excess starch. This can help lower the glycemic index by reducing the amount of easily digestible carbohydrates.
  3. Cook the rice with more water: Use a higher water-to-rice ratio when cooking. Adding more water and cooking the rice for longer can make the rice grains softer and increase their resistance to digestion, resulting in a lower glycemic index. The exact ratio may vary depending on the type of rice, so follow the instructions on the packaging or experiment to find the desired texture.
  4. Use the absorption method: Cook rice using the absorption method rather than the boiling method. In the absorption method, the rice absorbs all the water it needs during cooking, resulting in a firmer texture and potentially a lower glycemic index. Simply bring the water to a boil, add the rice, cover the pot, and let it simmer until the rice is cooked and the water is absorbed.
  5. Add vinegar or lemon juice: Incorporate a small amount of vinegar (such as apple cider vinegar) or lemon juice to the cooking water. The acidity can help lower the glycemic index of rice by slowing down the conversion of starches into sugar during digestion. Start with a tablespoon or two and adjust according to taste.
  6. Cool the rice before eating: Allow the cooked rice to cool down after cooking. Cooling rice results in the formation of resistant starch, which is more slowly digested and absorbed, leading to a lower glycemic index. You can refrigerate the rice and use it in salads or reheat later.
  7. Pair rice with other low glycemic index foods: When eating rice, combine it with foods that have a lower glycemic index, such as vegetables, legumes, lean proteins, and healthy fats. The presence of other nutrients and fiber can help slow down the absorption of carbohydrates and mitigate the impact on blood sugar levels.

Remember that these tips can help lower the glycemic index of rice to some extent, but individual responses to carbohydrates may still vary. It's advisable to consult with a healthcare professional or registered dietitian for personalized dietary advice, especially if you have specific health concerns or dietary requirements.

You may like:

When comparing the benefits of brown rice and white rice, there are a few key differences to consider

How to prepare Chai Tea Latte spice

Chunky Salsa Cheddar Rice, Quinoa Salad, Cheese crepe

Mango Sticky Rice Recipe


This is original content from NewsBreak’s Creator Program. Join today to publish and share your own content.

Comments / 0

Published by

Certified Holistic Nutritionist Personal Trainer Content Creator

New York, NY

More from Dicle Belul

New NYC Vouchers Aid Homeless Relocation Upstate

New York City is facing the challenge of accommodating a significant influx of migrants, with up to 10,000 migrants arriving per week. To address the overload on its shelter system, the city is implementing creative solutions. After facing rejection from upstate communities regarding housing assistance for asylum-seeking migrants, the city has decided to assist its homeless and lowest-income residents to relocate upstate. The CityFHEPS housing-assistance vouchers program is being expanded, allowing recipients to use the vouchers outside of the five boroughs, where rents are more affordable and there is more available living space. Mayor Eric Adams hopes that other parts of the state will provide a welcoming environment with job opportunities for these longtime New Yorkers. This expansion is an effort to create more space in the city's shelter system for incoming migrants. With around 113,000 people in the shelter system, including approximately 60,000 asylum seekers, the city aims to alleviate homelessness through programs like CityFHEPS, which has successfully helped 15,000 families find permanent housing in the past year. The cost of the migrant crisis is estimated to reach $12 billion by 2025, leading the Adams administration to implement a 5% reduction in city funding spending across all agencies. NYC is actively exploring cost-effective shelter options and ways to reduce expenses in caring for asylum seekers. New York City's response to the influx of migrants is commendable, as it tackles the challenge of accommodation head-on. With a significant number of migrants arriving weekly, the burden on the city's shelter system has become overwhelming. However, the decision to assist the homeless and lowest-income residents in relocating upstate demonstrates a creative solution to addressing this overload.

Read full story

Comments / 0