<\/figure>\nRice is a staple food for over half the world\u2019s population, particularly in Asia. A rich source of carbohydrate, rice plays an important role in fuelling these populations and delivering important nutrients. There are 5,000 different varieties of rice from around the world. Along with a variety of colors, shapes, and sizes, they come with a number of different health benefits.\u00a0<\/p>\n
Here are a few facts about rice.<\/p>\n
The level of processing matters. <\/strong>The most commonly consumed rice in Asia is refined white rice, but unrefined brown rice is widely recognized as a healthier option because it still has the bran layer intact. This layer contains important health-promoting nutrients like fiber, B vitamins, iron, and essential fatty acids, which are removed during the milling process used to create white rice. What\u2019s left is mostly refined carbohydrates.<\/p>\nThe length of the grain determines the texture. <\/strong>The main carbohydrate found in rice is starch. There are two types of starch: amylose and amylopectin. Long grain varieties like basmati and jasmine are high in amylose, which doesn\u2019t stick together when cooked. Short grain varieties, typically Asian-style types of rice, are high in amylopectin, which makes the grains stick together when cooked. Medium grain varieties like Italian arborio and paella-style types of rice are somewhere in between, which results in\u00a0 a creamy texture when it is cooked.<\/p>\nDifferent varieties are digested at different rates. <\/strong>The Glycemic Index (GI) is a measure that ranks different carbohydrate-rich foods according to how they affect your blood glucose levels. Low GI carbohydrates (GI of 55 or less) provide steady energy and so naturally keep you feeling fuller for longer. High GI carbohydrates (GI of 70 and above) make your blood glucose levels spike and dip more quickly, which can result in cravings and hunger.\u00a0<\/strong><\/p>\nThere are two important factors that determine how quickly your body digests a grain of rice: the predominant type of starch it contains (amylose versus amylopectin) and the resistant starch content. Resistant starch is a type of fiber that is more difficult to break down and so results in a slower releasing of glucose into your bloodstream.<\/p>\n
Amylose starch, which is more difficult to digest and absorb than amylopectin, has a slower rate of digestibility, which makes it a better choice when trying to manage diabetes and can also help to control appetite, body weight, and energy levels by providing a longer sustaining energy.<\/p>\n