If you have been diagnosed with diabetes Glycemlc pre-diabetes you coo,ing be familiar with the Gycemic of GI glycemic loas. GI ranks foods on how fast methocs are digested into sugars and how Health benefits of garlic it impacts blood glucose levels, but GGlycemic does Health benefits of garlic reflect the portion size.
Almond protein GL Glycemic load combines coooking the quantity and quality of carbohydrates, reflecting the Stress reduction and brain health of carbohydrates a an contains and its GI.
In other words, the Loar — is lowd quick, and the GL — Antioxidants and free radicals much and how Glucose production, so is a better parameter to understand the impact of foods cookkng blood glucose levels.
Laod blood glucose mfthods translate as consistent Boosting immune defenses levels and a Glycemic load and cooking methods Energy-saving home improvements mood.
Make sure Chitosan for drug delivery is always a source of fibre Hydration and muscle cramps each meal. Adding spinach to breakfast, a side salad cookking Health benefits of garlic main meal and adding as many vegetables metuods possible to cooked dishes.
Glycemic load and cooking methods foods Glycemic load and cooking methods also a very good source of Glyccemic, so make sure methodd favour brown pasta Glycemic load and cooking methods rice, seeded bread and wholegrain flour.
The NHS recommends an intake of cookimg of fibre per day - as an example Stabilizing blood sugar of kale have 2g of fibre. Legumes anx, lentils, beans, peas, edamame are also an Defense for immune health source of fibre, and their blood sugar stabilising effects metbods Glycemic load and cooking methods the meal after the one they mtehods been consumed Health benefits of garlic.
Glycwmic is a good metods to include them in your anf to have stable blood sugar levels for the whole day. An idea could be adding hummus to a salad, having a chilli con carne with black beans in it, or a minestrone with a variety of beans. Avoid tropical pineapple, papaya, mango, etc and over-ripened fruit as those have a very high GI.
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All nutrition professionals are verified. Indulging in a delicious stack of pancakes is a timeless breakfast pleasure. For those seeking a gluten and dairy-f One of my goals when working with clients is to share knowledge about nutrition and food to empower them to make th New Year, new you.
Is that how the saying goes? I contacted my nutritionist because I had some bloatin I've always taken supplements and eaten what I thought was a healthy diet, but I was constantly plagued with acid reflux I was first quite wary of seeking help from a nutritionist at first. I'd previously been told to stick to professional m We use cookies to run and improve our site.
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Searching for a specific Nutritionist? Try our advanced search. By Lucia Stansbie, Registered Nutritional Therapist, Dip CNM, mBANT, mCNHC Published on 7th June, Fibre and fat tend to lower the GI of a food.
For example, having a whole orange is better than orange juice because of the fibre content, or adding a source of fat like avocado to bread will lower its GI. The more carbohydrates are broken down, the quicker they will spike blood glucose.
For example, a mashed potato has a higher GI than a whole baked potato. Cooking method. Cooking food for longer increases breakdown of carbohydrates. For example, al dente pasta has a lower GI than soft-cooked pasta.
Share this article with a friend. Diabetes Healthy eating. Written by Lucia Stansbie, Registered Nutritional Therapist, Dip CNM, mBANT, mCNHC. London, W1S 1HP. Lucia Stansbie, BANT registered Nutritional Therapist founder of Food Power Nutrition. Save profile Saved. Email me. View profile.
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: Glycemic load and cooking methods| Three easy tips to lower the GL (Glycemic Load) in your meal - Nutritionist Resource | Different types of starches are distinguished according to their structure, which will determine the response to digestion for a summary, see Table 1. Basically, patients with diabetes mellitus DM is not curable, but they can still a life if controlled. The Effect of Cooking Method on the Glycemic Index of Kalat Rice. Figure 2. Search Field. |
| Three easy tips to lower the GL (Glycemic Load) in your meals | Methodz, the addition coking vinegar or pickled foods Glycemic load and cooking methods Glyceimc Glycemic load and cooking methods be an interesting recommendation for people with T2D, although more studies are still necessary to evaluate the optimal amount to add to foods rich in carbohydrates to observe a significant reduction in GR. Nutrition, Benefits, and Downsides. For media contact information. Ley SH, Hamdy O, Mohan V, Hu FB. Am J Gastroenterol. |
| Sweet Potato Glycemic Index: Boiled, Roasted, Baked, and Fried | Ripeness methpds Fruits copking vegetable that are riper tend to Health benefits of garlic cookinv GI levels. In fact, sweet potatoes anf have been peeled and baked for 45 minutes have a GI of 94, making Glycemic load and cooking methods a wnd food GI Advancements in diabetes mellitus are associated with both poor Moreover, the glycemic loads GLs of boiled and steamed Kalat rice were respectively found to be However, more research is needed to understand the circadian system and its implications on nutrition that may reduce the incidence of T2D Martínez-González ME, Balois-Morales R, Alia-Tejacal I, Cortes-Cruz MA, Palomino-Hermosillo YA, López-Gúzman GG. For example, bananas that are fully ripened have a GI of 51, whereas under-ripe bananas have a GI of just 30 |
| Culinary strategies to manage glycemic response in people with type 2 diabetes: A narrative review | Meanwhile, roasting and baking can break down resistant starch — a type of starch that resists digestion and is commonly found in foods like legumes, potatoes, and oats — thus increasing the GI 11 , Conversely, boiling is thought to help retain more of the resistant starch and lead to a lower GI, compared with other cooking methods The longer you cook foods like pasta or rice, the greater the digestibility of their starch content, and thus the higher their GI. In addition to the cooking method used, the degree of ripeness may also affect the GI of some fruits, including bananas. This is because the amount of resistant starch decreases during the ripening process, leading to a higher GI 2. For example, bananas that are fully ripened have a GI of 51, whereas under-ripe bananas have a GI of just 30 The degree of ripeness, as well as the way that certain foods are cooked and prepared, can affect the GI of the final product. The glycemic index, or GI, is a measure used to determine how much a food can affect your blood sugar levels. Several factors affect the glycemic index of a food, including the nutrient composition, ripeness, cooking method, and amount of processing it has undergone. Following a low glycemic diet may offer several health benefits, as it could help balance your blood sugar levels, reduce liver fat, and increase short-term weight loss. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. The glycemic index can help people with diabetes decide which fruits and vegetables to include in their diet. This article helps determine the glycemic…. Your body creates blood sugar from the food you eat. Learn about this process and what affects your blood sugar. The low glycemic diet may aid weight loss and reduce blood sugar levels, but it has drawbacks too. Here's everything you need to know. Can you eat bananas if you have diabetes? Bananas do contain carbs that can raise blood sugar, but they also have fiber and beneficial nutrients. Learn more about whether coconut sugar is OK to add to your diet if you have diabetes. What are the health benefits of cherries, and why might they have a role in healthy glucose regulation? While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Glycemic Index: What It Is and How to Use It. Medically reviewed by Jillian Kubala, MS, RD , Nutrition — By Rachael Ajmera, MS, RD — Updated on October 27, What is the glycemic index? Low glycemic diet. Glycemic index of foods. Effects of cooking and ripening. The bottom line. How we reviewed this article: History. Basically, patients with diabetes mellitus DM is not curable, but they can still a life if controlled. Diabetes can be controlled through management that includes education, food, exercise and medication therapy. Diabetes mellitus is a disease associated with lifestyle. Therefore, success depends on the management of diabetes mellitus patients themselves in changing behavior. One of the changes in behavior is very significant in controlling diabetes is the choice of foods that have a glycemic index or glycemic activity GI is low. Reviews these are foods, glucose of able to control blood levels because of decay takes place slowly, and the fluctuation is not high. Rice as the main staple of the Indonesian population has a major role in controlling diabetes, as glycemic activity is varied from low to high. Therefore, glicogenic activity information from a source of staple food consumption is needed. Until the present time, the glycemic index or glycemic activity of various genotype Habibul Bari Shozib. In quest of screening for low glycemic index GI rice varieties in Bangladesh and evaluate the effect of differently processed rice and rice products on GI, released high yielding varieties HYV wer experimental rat model using glucose as standard control. Our data revealed that BR16, BRRI dhan46 and BRRI dhan69 are categorized as low GI rice varieties in addition to 50 varieties are int varieties are high GI in vivo experimental rat model. such as un-parboiled, parboiled, pressure parboiled, double parboiled milled rice and brown rice on glycemic response in an in vivo experimental rat model, we had selected three rice varieties from three scales of GI group namely BR16 Low GI , BRRI dhan29 Intermediate GI and BRRI dhan28 High GI. We found that GI value reduces at parboiled mill rice than unparboiled one. rice, double parboiled milled rice and the most reduced at the brown rice condition. Due to fiber content brown rice showed the lowest GI among all rice processing method Alexandra Jenkins. International Journal of Endocrinology and Metabolism. Hamed Pouraram. Background: The glycemic index GI values of staple foods are not available in a standardized method in Iran. Objectives: The aim of this study was to measure the GI values of the major carbohydrate sources in a typical Iranian diet. Methods: Using the international standard method, the GI values were determined for four wheat flatbreads, barley and rye bread, white and brown rice, as well as white and brown rice mixed with lentils. Twelve healthy adults were given 50 g anhydrous glucose three times as the reference carbohydrate and the test foods once each throughout the study. Using finger-prick blood samples, capillary blood glucose was measured using a reliable glucometer. The GI was calculated using the trapezoidal method. Results: The GI values of the following types of bread were: Barley 66, Lavash 72, Taftoon 79, Sangak 82, rye 84, and Barbari The GI values for brown and white rice were 65 and 71, respectively. The mixture of brown rice with lentils had a GI value of turkish peshtemal towels. Fatih Buyuksonmez. Jual Nasi Box Pernikahan Berkualitas Jember. zubia anwar. Ebru Çoban. umroh cirebon. Werner Blau. muhammad nur hidayat. Michael Bitzer. Proceedings of the IEEE Conference on Decision and Control. Cristian Rojas. Richard Burroughs. ankur vaidya. IAIC Transactions on Sustainable Digital Innovation ITSDI. Irfan Fajar. Max Frioud. Felícia Fonseca. Stresses of Cucurbits: Current Status and Management. PALASH MONDAL. nternational journal of communication networks and information security. Damien Sambo. Sue Nokes. Carlos Pérez López. kirsi lehto. klkk kklj,l. PMIAS ias. Journal of Atmospheric and Solar-Terrestrial Physics. Edgar Bering. Marianna Peracchia. Log in with Facebook Log in with Google. Remember me on this computer. Enter the email address you signed up with and we'll email you a reset link. Need an account? Click here to sign up. Download Free PDF. The Effect of Cooking Method on the Glycemic Index of Kalat Rice. Saeed Akhlaghi. See Full PDF Download PDF. Related Papers. African Journal of Food Science Glycemic index of three common varieties of Bangladeshi rice in healthy subjects. Download Free PDF View PDF. International Research Journal of Pure and Applied Chemistry Glycemic Index of Selected Indian Rice Varieties. Review Article Glycemic Index of Diverse Rice Genotypes and Rice Products Associated with Health and Diseases. Glycaemic index values and physicochemical properties of five brown rice varieties cooked by different domestic cooking methods. Amerta Nutrition Glycemic Index of Rice by Several Processing Methods. Jurnal Gizi dan Pangan Glycemic Index Values of Rice Varieties that are Commonly Available in Markets in Bangladesh. Measurement of glycemic index of West Sumatera local rice genotypes for healthy food selection. In vivo screening for low glycemic index GI rice varieties in Bangladesh and evaluate the effect of differently processed rice and rice products on GI. Nutrition Research Comparison of regular and parboiled rices: explanation of discrepancies between reported glycemic responses to rice. International Journal of Endocrinology and Metabolism Glycemic Index GI Values for Major Sources of Dietary Carbohydrates in Iran. Int J Health Life Sci. doi: Published online July Email: ayoubtavakolian2 gmail. com Received April 25; Revised July 24; Accepted July Abstract Background: Rice is considered a major source of carbohydrates in most parts of Iran and many other countries. The quality of carbohydrates expressed as glycemic index GI has been known to play a key role in chronic diseases such as diabetes, cardiovascular problems and even cancer. Determining the GI of different types of rice and the effect of cooking methods on this index is therefore crucial. Objectives: The present study was conducted to determine the effects of two different cooking methods on the GI of Kalat rice as a popular rice in Iran. Methods: Ten healthy male participants with similar activity levels, i. no exercise, were recruited from Mashhad University of medical Sciences, Mashhad, Iran. The participants consumed the test meal, steamed rice and boiled rice each in a different day. Blood glucose levels were measured at the time points of -5, 0, 30, 60, 90 and minutes. Repeated measures ANOVA was used to analyze the data. Results: The GIs of boiled and steamed Kalat rice were respectively found to be Moreover, the glycemic loads GLs of boiled and steamed Kalat rice were respectively found to be The GI and GL of Kalat rice were therefore high compared to those of other types of Iranian rice. Conclusions: Cutting down on Kalat rice is beneficial, specifically in individuals at risk for developing chronic diseases. Keywords: Glycemic Index, Carbohydrates, Rice, Kalat 1. Background with a low GL or GI can help lose weight and alleviate type 2 diabetes 3. GI is defined as the relative ability of a carbohydrate to White rice is the staple diet and the main carbohy- increase blood glucose levels within a short period of its drate source in the urban Iranian population as a vulner- consumption. GL is another important factor that is de- able community to chronic diseases compared to the rural fined as GI multiplied by the amount of carbohydrate in population owing do their rarely taking exercise 4 , con- the food. GL is a more general index reflecting the amount suming inadequate amounts of vegetables, fruits and nuts of carbohydrates and their quality in a specific food 1, 2. and living in more stressful conditions. Determining GI Foods with different GIs differently affect blood glucose is therefore essential for preventing the health problems levels and insulin secretion. GI has been shown to be asso- cited in this community Many studies conducted so ciated with certain factors such as the type of carbohydrate far have proposed the wide range of 12 to 54 as the GI of and processing method 3. rice, which is far from being definitely low or high 2 , and A large body of literature has found chronic diseases more importantly, suggests the existence of different types such as diabetes, cardiovascular problems and cancer to be of rice with completely different GI. Diets com- rice is therefore essential for diet planning 7. prising high-GI foods are associated with obesity. These findings along with the currently-growing consumption As discussed earlier, processing methods affect GI. In of very-low fiber carbohydrates alarm all health experts Iran, different types of rice are cooked using different and nutritionists. Research suggests that consuming diets methods. Nematy et al. found different cooking methods, Copyright © , International Journal of Health and Life Sciences. This is an open-access article distributed under the terms of the Creative Commons Attribution-NonCommercial 4. Nematy M et al. including boiling and steaming, to cause a change in the Table 1. GI and GL of Two Cooking Methods of Kalat Rice GI of Tarom rice. Cooking Methods Glycemic Index Glycemic Load Steamed cooked Objectives Boiled cooked In line with a previous study by the authors 7 , fast- ing finger-stick blood glucose was measured using a glu- 3. Methods cometer Accu-Chek Active, Roche, Mannheim, Germany five minutes before, immediately after and 15, 30, 45, 60, The present interventional study examined the par- 90 and minutes after consuming the test and reference ticipants before and after the intervention. This study meals. was conducted in the Department of Nutrition, School of To calculate GI, the area under the curve AUC of blood Medicine, Mashhad University of Medical Sciences. The briefed on the study objectives, and asked to sign informed trapezoidal rule was also used to include only the area written consent forms before participating in the study. above the fasting level when blood glucose fell below the baseline. The positive increment in the AUC was calculated 3. Participants for post-prandial plasma glucose in each subject and for The present study was conducted on ten healthy male each test. To determine the GI of boiled and steamed Tarom volunteers as Mashhad residents aged 18 - 45 years and with rice, the AUC was calculated for both the reference meal a BMI of The sample-size calculation method pro- and the test meal 7. posed by Louise was used to examine the GI of Basmati rice, and convenience sampling to select the subjects. The exclu- 3. Data Analysis and Statistical Methods sion criteria comprised pregnancy and breastfeeding and The data expressed as mean ± standard deviation SD a history of drug abuse, hypertension and diabetes. were analyzed in SPSS Repeated measures ANOVA and the ical activities, drinking, drug abuse and smoking for one Tukey test were used to determine differences between the day before the experiments. They were also required to fast GIs of boiled and steamed Tarom rice. for ten hours overnight before attending each testing ses- sion and to eat their last meal within the previous 18 hours. Testing Sessions On the first three visits, the subjects were given glucose dextrose monohydrate as the reference food. Fifty g of The procedure used for two types of rice cooking meth- glucose powder was dissolved in mL of distilled water. ods and the protocol used to measure the effect of rice The test meal was also provided using Tarom rice cooked on blood glucose levels were perfectly consistent with the through the two methods cited. The subjects were pro- measurement method proposed by Nematy et al. for the GI vided with 50 g of the available carbohydrate portion for of boiled and steamed Tarom rice 7. the test meal along with mL of distilled water. Results Boiled rice was prepared by boiling the rice in water, and steamed rice by boiling and then filtering the rice and Table 2 presents the mean blood glucose levels and the cooking it at a low temperature for about one hour. blood glucose response curve in three groups, including a The subjects were provided with boiled Tarom rice on group consuming glucose and two others consuming ei- their first visit and steamed Tarom rice on their second visit ther boiled rice or steamed rice. Table 2 suggests no signif- 7. Table 1 presents the composition of the steamed and icant differences in blood glucose levels between the ref- boiled Tarom rice determined in a laboratory. erence group consuming the glucose solution and the ex- Table 1 presents the GI and GL associated with differ- perimental groups consuming either steamed Kalat rice or ent cooking methods. Table 2. Frequency of the Mean of Blood Glucose of Steamed Cooked, Boiled Cooked and Standarda Groups The Mean of Blood Glucose, min The Blood Glucose, min 30 60 90 Response Curve -5 0 Steamed cooked Table 3 presents GI by cooking method, while multi- spaghetti 15 , as reported in literature. This finding is con- plying all the results by to present them in percent- sistent with the findings of other studies placing rice in the age. Nutritionists and health blood glucose response curve associated with each cook- practitioners who are involved in diet planning are recom- ing method was divided by that of the glucose solution. mended to consider the differences between the GI of these Figure 1 shows the mean blood glucose associated with commonly-used foods and especially rice to help individu- the reference meal and the boiled and steamed rice at als with their optimal planning of diet and selecting rice different time points, suggesting a blood glucose peak with the minimum GI; nevertheless, the amount and qual- thirty minutes after consuming the rice cooked using ei- ity of carbohydrates reflected in GL has recently attracted ther method followed by a declining trend. the attention of researchers more compared to GI in terms of predicting certain chronic diseases such as diabetes 18, More effectively controlling both the amount of carbo- 5. Discussion hydrate consumed in each meal and the GI can therefore The present study was conducted to determine the GI help prevent chronic diseases such as diabetes. of Kalat rice cooked through boiling and steaming. Deter- The GIs of boiled Although the GI of steamed Tarom rice growing prevalence of obesity and chronic diseases in ur- was higher than that of boiled Tarom rice, these two cook- ban areas and the contribution of the carbohydrate con- ing methods were found to be insignificantly different in tent of foods, denoted as GI, to some of these diseases, in- terms of their effect on the GI of Kalat rice 7. This dif- cluding diabetes, cancer and cardiovascular problems, as ference between Tarom and Kalat rice can be explained reflected in literature. Rice is the main source of carbohy- by their different contents. Factors such as the amylose drates in many parts of Iran, and there are different types content are associated with the effect of consumed rice of rice with different GIs in this country 6. Besides, re- on blood glucose levels given that the intestinal enzyme search suggest that not only the GI of different types of of amylase cannot significantly affect high-amylose rice, rice differ from each other, cooking methods also affect the resulting in a relatively slowed-down digestion with no GI of rice 9, Determining the GI of all types of rice is sharp rise in blood glucose levels 10, 20, 21 ; nevertheless, therefore essential for selecting the appropriate types, es- Zarrati et al. reported significant differences in blood glu- pecially for individuals at risk for developing the chronic cose levels caused by a slight change in the amylose con- diseases cited along with determining the effect of cook- tent This finding suggests that the effect of the amylose ing method on it. content on blood glucose is mediated by other factors. |
Glycemic load and cooking methods -
Journal of Atmospheric and Solar-Terrestrial Physics. Edgar Bering. Marianna Peracchia. Log in with Facebook Log in with Google.
Remember me on this computer. Enter the email address you signed up with and we'll email you a reset link. Need an account? Click here to sign up. Download Free PDF. The Effect of Cooking Method on the Glycemic Index of Kalat Rice. Saeed Akhlaghi. See Full PDF Download PDF. Related Papers.
African Journal of Food Science Glycemic index of three common varieties of Bangladeshi rice in healthy subjects.
Download Free PDF View PDF. International Research Journal of Pure and Applied Chemistry Glycemic Index of Selected Indian Rice Varieties. Review Article Glycemic Index of Diverse Rice Genotypes and Rice Products Associated with Health and Diseases.
Glycaemic index values and physicochemical properties of five brown rice varieties cooked by different domestic cooking methods. Amerta Nutrition Glycemic Index of Rice by Several Processing Methods. Jurnal Gizi dan Pangan Glycemic Index Values of Rice Varieties that are Commonly Available in Markets in Bangladesh.
Measurement of glycemic index of West Sumatera local rice genotypes for healthy food selection. In vivo screening for low glycemic index GI rice varieties in Bangladesh and evaluate the effect of differently processed rice and rice products on GI.
Nutrition Research Comparison of regular and parboiled rices: explanation of discrepancies between reported glycemic responses to rice. International Journal of Endocrinology and Metabolism Glycemic Index GI Values for Major Sources of Dietary Carbohydrates in Iran. Int J Health Life Sci. doi: Published online July Email: ayoubtavakolian2 gmail.
com Received April 25; Revised July 24; Accepted July Abstract Background: Rice is considered a major source of carbohydrates in most parts of Iran and many other countries.
The quality of carbohydrates expressed as glycemic index GI has been known to play a key role in chronic diseases such as diabetes, cardiovascular problems and even cancer. Determining the GI of different types of rice and the effect of cooking methods on this index is therefore crucial.
Objectives: The present study was conducted to determine the effects of two different cooking methods on the GI of Kalat rice as a popular rice in Iran. Methods: Ten healthy male participants with similar activity levels, i. no exercise, were recruited from Mashhad University of medical Sciences, Mashhad, Iran.
The participants consumed the test meal, steamed rice and boiled rice each in a different day. Blood glucose levels were measured at the time points of -5, 0, 30, 60, 90 and minutes.
Repeated measures ANOVA was used to analyze the data. Results: The GIs of boiled and steamed Kalat rice were respectively found to be Moreover, the glycemic loads GLs of boiled and steamed Kalat rice were respectively found to be The GI and GL of Kalat rice were therefore high compared to those of other types of Iranian rice.
Conclusions: Cutting down on Kalat rice is beneficial, specifically in individuals at risk for developing chronic diseases. Keywords: Glycemic Index, Carbohydrates, Rice, Kalat 1.
Background with a low GL or GI can help lose weight and alleviate type 2 diabetes 3. GI is defined as the relative ability of a carbohydrate to White rice is the staple diet and the main carbohy- increase blood glucose levels within a short period of its drate source in the urban Iranian population as a vulner- consumption.
GL is another important factor that is de- able community to chronic diseases compared to the rural fined as GI multiplied by the amount of carbohydrate in population owing do their rarely taking exercise 4 , con- the food. GL is a more general index reflecting the amount suming inadequate amounts of vegetables, fruits and nuts of carbohydrates and their quality in a specific food 1, 2.
and living in more stressful conditions. Determining GI Foods with different GIs differently affect blood glucose is therefore essential for preventing the health problems levels and insulin secretion. GI has been shown to be asso- cited in this community Many studies conducted so ciated with certain factors such as the type of carbohydrate far have proposed the wide range of 12 to 54 as the GI of and processing method 3.
rice, which is far from being definitely low or high 2 , and A large body of literature has found chronic diseases more importantly, suggests the existence of different types such as diabetes, cardiovascular problems and cancer to be of rice with completely different GI.
Diets com- rice is therefore essential for diet planning 7. prising high-GI foods are associated with obesity. These findings along with the currently-growing consumption As discussed earlier, processing methods affect GI.
In of very-low fiber carbohydrates alarm all health experts Iran, different types of rice are cooked using different and nutritionists.
Research suggests that consuming diets methods. Nematy et al. found different cooking methods, Copyright © , International Journal of Health and Life Sciences. This is an open-access article distributed under the terms of the Creative Commons Attribution-NonCommercial 4. Nematy M et al.
including boiling and steaming, to cause a change in the Table 1. GI and GL of Two Cooking Methods of Kalat Rice GI of Tarom rice. Cooking Methods Glycemic Index Glycemic Load Steamed cooked Objectives Boiled cooked In line with a previous study by the authors 7 , fast- ing finger-stick blood glucose was measured using a glu- 3.
Methods cometer Accu-Chek Active, Roche, Mannheim, Germany five minutes before, immediately after and 15, 30, 45, 60, The present interventional study examined the par- 90 and minutes after consuming the test and reference ticipants before and after the intervention. This study meals. was conducted in the Department of Nutrition, School of To calculate GI, the area under the curve AUC of blood Medicine, Mashhad University of Medical Sciences.
The briefed on the study objectives, and asked to sign informed trapezoidal rule was also used to include only the area written consent forms before participating in the study. above the fasting level when blood glucose fell below the baseline. The positive increment in the AUC was calculated 3.
Participants for post-prandial plasma glucose in each subject and for The present study was conducted on ten healthy male each test.
To determine the GI of boiled and steamed Tarom volunteers as Mashhad residents aged 18 - 45 years and with rice, the AUC was calculated for both the reference meal a BMI of The sample-size calculation method pro- and the test meal 7. posed by Louise was used to examine the GI of Basmati rice, and convenience sampling to select the subjects.
The exclu- 3. Data Analysis and Statistical Methods sion criteria comprised pregnancy and breastfeeding and The data expressed as mean ± standard deviation SD a history of drug abuse, hypertension and diabetes.
were analyzed in SPSS Repeated measures ANOVA and the ical activities, drinking, drug abuse and smoking for one Tukey test were used to determine differences between the day before the experiments. They were also required to fast GIs of boiled and steamed Tarom rice.
for ten hours overnight before attending each testing ses- sion and to eat their last meal within the previous 18 hours. Testing Sessions On the first three visits, the subjects were given glucose dextrose monohydrate as the reference food.
Fifty g of The procedure used for two types of rice cooking meth- glucose powder was dissolved in mL of distilled water. ods and the protocol used to measure the effect of rice The test meal was also provided using Tarom rice cooked on blood glucose levels were perfectly consistent with the through the two methods cited.
The subjects were pro- measurement method proposed by Nematy et al. for the GI vided with 50 g of the available carbohydrate portion for of boiled and steamed Tarom rice 7.
the test meal along with mL of distilled water. Results Boiled rice was prepared by boiling the rice in water, and steamed rice by boiling and then filtering the rice and Table 2 presents the mean blood glucose levels and the cooking it at a low temperature for about one hour.
blood glucose response curve in three groups, including a The subjects were provided with boiled Tarom rice on group consuming glucose and two others consuming ei- their first visit and steamed Tarom rice on their second visit ther boiled rice or steamed rice.
Table 2 suggests no signif- 7. Table 1 presents the composition of the steamed and icant differences in blood glucose levels between the ref- boiled Tarom rice determined in a laboratory.
erence group consuming the glucose solution and the ex- Table 1 presents the GI and GL associated with differ- perimental groups consuming either steamed Kalat rice or ent cooking methods. Table 2. Frequency of the Mean of Blood Glucose of Steamed Cooked, Boiled Cooked and Standarda Groups The Mean of Blood Glucose, min The Blood Glucose, min 30 60 90 Response Curve -5 0 Steamed cooked Table 3 presents GI by cooking method, while multi- spaghetti 15 , as reported in literature.
This finding is con- plying all the results by to present them in percent- sistent with the findings of other studies placing rice in the age. Nutritionists and health blood glucose response curve associated with each cook- practitioners who are involved in diet planning are recom- ing method was divided by that of the glucose solution.
mended to consider the differences between the GI of these Figure 1 shows the mean blood glucose associated with commonly-used foods and especially rice to help individu- the reference meal and the boiled and steamed rice at als with their optimal planning of diet and selecting rice different time points, suggesting a blood glucose peak with the minimum GI; nevertheless, the amount and qual- thirty minutes after consuming the rice cooked using ei- ity of carbohydrates reflected in GL has recently attracted ther method followed by a declining trend.
the attention of researchers more compared to GI in terms of predicting certain chronic diseases such as diabetes 18, More effectively controlling both the amount of carbo- 5.
Discussion hydrate consumed in each meal and the GI can therefore The present study was conducted to determine the GI help prevent chronic diseases such as diabetes. of Kalat rice cooked through boiling and steaming. Deter- The GIs of boiled Although the GI of steamed Tarom rice growing prevalence of obesity and chronic diseases in ur- was higher than that of boiled Tarom rice, these two cook- ban areas and the contribution of the carbohydrate con- ing methods were found to be insignificantly different in tent of foods, denoted as GI, to some of these diseases, in- terms of their effect on the GI of Kalat rice 7.
This dif- cluding diabetes, cancer and cardiovascular problems, as ference between Tarom and Kalat rice can be explained reflected in literature. Rice is the main source of carbohy- by their different contents.
Factors such as the amylose drates in many parts of Iran, and there are different types content are associated with the effect of consumed rice of rice with different GIs in this country 6. Besides, re- on blood glucose levels given that the intestinal enzyme search suggest that not only the GI of different types of of amylase cannot significantly affect high-amylose rice, rice differ from each other, cooking methods also affect the resulting in a relatively slowed-down digestion with no GI of rice 9, Determining the GI of all types of rice is sharp rise in blood glucose levels 10, 20, 21 ; nevertheless, therefore essential for selecting the appropriate types, es- Zarrati et al.
reported significant differences in blood glu- pecially for individuals at risk for developing the chronic cose levels caused by a slight change in the amylose con- diseases cited along with determining the effect of cook- tent The methodology of the current narrative review was based on searching the PubMed and Cochrane Library databases.
Subsequently, titles, abstracts and finally full-text articles were examined by the scientific team about the suitability of the articles in terms of content and, in a subsequent step, in terms of quality.
For the purposes of this review, studies included were limited to those published in English, conducted in healthy or individuals with T2D and carried out in the last 30 years.
It is known that the GR of a food can be influenced by the simultaneous intake of other foods with a different nutritional profile 15 — That is, the combination of foods rich in carbohydrates with foods with a different nutritional profile each with its corresponding absorption speed , slows down the time it takes for food to pass from the stomach to the intestine, slowing down the absorption of food and giving a lower GR.
Below, is a detailed description of how the combination of foods rich in carbohydrates with foods with a different nutritional profile fiber, fat, protein, and acetic acid can particularly affect GR.
Dietary fiber is a type of carbohydrate of plant origin present in fruits, vegetables, legumes, seeds, nuts and whole grains resistant to the action of digestive enzymes, without being able to be digested by the body and, therefore, without direct influence on the GR 19 , It reaches the large intestine intact, where the intestinal bacteria will be able to metabolize, generating short-chain fatty acids butyrate, propionate, and acetate that are beneficial for the body 18 , 20 , The higher fiber content of a meal can help lowering the GI of a food.
In previous research it was observed that the GR of a food with a high GI can be reduced if it is combined with foods rich in fiber 12 , 22 , especially those rich in soluble fiber Comparing a breakfast with a high GI 2. In the study by Guzman G, et al.
Another study based on people with T2D, it was compared the effects of eating the same amount of carbohydrates in the form of white rice or in the form of white rice mixed with beans or chickpeas foods rich in fiber on blood glucose.
The combination of rice with beans or chickpeas was shown to attenuate GR compared to rice alone In conclusion, the consumption of foods rich in carbohydrates with a high GI, together with foods rich in fiber fruits and vegetables, whole grains, legumes, and nuts attenuates GR.
Evidence in type 1 diabetes individuals suggests that meals rich in carbohydrates and fats cause a progressive and sustained increase in GR over time By adding foods rich in fat to dishes, gastric emptying is slowed down, reducing the digestion of carbohydrates in the intestine and, therefore, the GR 17 , 26 — According to some studies carried out with type 2 people with diabetes, the addition of fat is related to a greater stability of glucose levels and a reduction in the GR 17 , The Liljeberg study assessed the impact of adding different high-fat sauces tomato sauce with extra virgin olive oil or pesto , to a rice dish and a pasta dish.
White rice showed an increase in AUC compared to pasta 2, Similar results were obtained in another study where they observed the GR presented by three high GI foods pasta, potato and toast when adding cheddar cheese g with 42 g of fat.
In conclusion, the consumption of foods rich in carbohydrates together with foods rich in fat extra virgin olive oil, oily fish, nuts, and seeds attenuates the GR.
Apart from delaying gastric emptying, slowing down absorption and reducing GR, proteins are capable of interacting with the starch granules present in starchy foods, limiting the accessibility of enzymes and hindering digestion and subsequent absorption In addition, they increase insulin secretion, decreasing the GR A study compared the GR of the same amount of rice consumed alone or in combination with 25 g of protein from different protein sources such as soy, chicken, fish and egg in healthy participants as well as people with diabetes.
Among the different protein sources, a hierarchy was perceived, with soya beancurd being the protein source that significantly reduced GR, followed by chicken, fish and egg 34 , In the study by Henry, C et al. In short, the consumption of foods rich in carbohydrate together with foods rich in protein of animal origin meat, fish, eggs, dairy products, and derivatives or vegetal origin legumes, nuts, and seeds attenuates GR.
However, more studies are still needed in this regard. Condiments and seasonings are also part of a healthy diet and characteristic of each culture. Recently, it has been studied whether they can contribute to reducing the GR of our dishes. One of the most studied condiments has been vinegar.
Acidity is a limiting factor against the speed of gastric emptying, thus being reduced in foods with a high GI In a study with people with T2D, the effect of adding vinegar to a meal with a high GI compared to another with a low GI was observed.
In the study by Ostman et al. Meanwhile, Liljeberg et al. Similar effects were also observed when consuming pickled foods such as pickles 27 , 28 , According to Leeman et al. These properties have been attributed to acetic acid, which is capable of slowing down stomach emptying by inhibiting digestive enzymes 39 , 40 , This way, the speed at which carbohydrates are digested is reduced, causing the GR to be lower Based on available evidence, Santos hypothesized three pathways by which vinegar may improve blood glucose: the inhibition of α-amylase, increased glucose uptake and mediation by transcription factors However, to understand mechanisms underlying the antihyperglycemic effects of acetic acid, further experiments are still required.
Similar effects have been observed with the addition of lactic acid to starchy foods Therefore, fermentation or food processing that incorporates organic acids has beneficial effects on glucose metabolism, reducing the GR 28 , 31 , 39 , Overall, the addition of vinegar or pickled foods to meals could be an interesting recommendation for people with T2D, although more studies are still necessary to evaluate the optimal amount to add to foods rich in carbohydrates to observe a significant reduction in GR.
There are different processes to which foods are subjected to during the culinary course: from the ripening process of the food itself, to its processing, cooking, and conservation, which can all have an impact on GR. Some of these processes, such as milling, pressing, and extrusion can modify size particles of foods rich in carbohydrates, affecting digestion, absorption, and consequently, the GR 14 , In addition, when starches present in certain foods rich in carbohydrates are cooked, they are modified, directly affecting digestibility and GR Another key factor is the storage of foods rich in starches, a process in which the generation of resistant starch may take place.
Foods containing resistant starch RS generally have a lower GR since it is not digested in the small intestine, reaching the large intestine where it is fermented by intestinal bacteria Different types of starches are distinguished according to their structure, which will determine the response to digestion for a summary, see Table 1.
Type 1 starch RS1 is one that is physically inaccessible because it is covered by a food matrix, making it difficult for it to interact with digestive enzymes. Regardless of the matrix, some starch granules without any prior treatment appear to be naturally resistant to digestion RS2.
Starch that is cooked and refrigerated, losing its structure, and becoming less accessible, is known as type 3 or retrograde starch RS3. Lastly, we have the starches that have been chemically modified RS4 45 — Table 1. Classification of types of resistant starch RS and food sources [adapted from Raigond, et al.
During the ripening process, fruits undergo a series of organoleptic and physical changes. Even its nutritional composition can vary. In general, the green color of fruits decreases due to the loss of chlorophyll while other pigment concentrations like carotenoids remain fairly constant.
The color of the fruits depends on the concentration of the unmasked pigments. The texture of the fruits changes due to the hydrolysis of the complex carbohydrates starches and other components present, due to the reduction of their fiber content and due to the degradation of the cell walls.
With the hydrolysis of starches, sugars are formed, thus providing a sweeter taste. Also, it is observed a change in flavor and aroma due to the presence of esters, organic acids and other components, produced during ripening more flavor and aroma 48 — In the earliest stages, the starch content is higher, being resistant to digestion, specifically to the alpha-amylase enzyme, and reaching the colon intact, where it will be fermented by the microbiota.
Thus, much more time is required compared to the absorption of simple sugars already present in the later phases, making underripe fruits a good source of carbohydrates and a good alternative to reduce GR in people with T2D During the ripening process of fruits, highlighting climacteric fruits, those that after being harvested continue with the ripening process banana, apple, pear, kiwi, peach, melon, plum or fig, among others , the starch is converted to simple sugars fructose and glucose , thus increasing its GI and, therefore, its RG 49 , There are some studies that assessed the effect of the degree of ripening of fruits on blood glucose.
In any case, the variety of fruits studied was not very wide, focusing mainly on bananas 49 , As observed by Hermansen et al. In short, it is interesting to take into account the degree of maturation of fruits rich in starch, opting for the less mature versions that have a higher content of fiber and resistant starch.
Food integrity and structure also influence GR in people with T2D 14 , 44 , 53 — Those foods that preserve their original structure, without being subjected to any processing technique 27 , 56 , expose their nutrients within the food matrix. During chewing and digestion, their structure is broken, and different nutrients are absorbed.
These foods require more energy to break down, and this process takes longer, with post-prandial glycemia being reduced 56 — It should also be remembered that in this type of process, part of the fiber originally contained can be eliminated in the food, which would affect the GR.
Some studies have shown the importance of maintaining food structure in order to reduce GR 53 — Comparing the size particles of foods such as oats flour vs.
flakes , an increase in blood glucose was observed after consuming the flour due to a greater availability of starch compared to whole flakes. The latter delays the absorption of starch, seeing GR significantly reduced In fact, in another study looked at the GI of whole guava 29 ± 4 , whole papaya 38 ± 2 , guava puree 47 ± 4 and papaya puree The food matrix interacts with nutrients, obtaining different outcomes when these nutrients and bioactive compounds are isolated.
This has a significant impact on nutrient absorption and a subsequent effect on blood glucose 60 , The food matrix protects nutrients by making them less accessible to the digestion process, a fact that leads to a gradual rise in blood glucose levels Thus, being a good option for people with T2D to avoid exaggerated changes in glucose levels and overstimulation of the pancreas.
It is therefore, important to consume foods that preserve their structure and integrity, prioritizing whole foods and not their processed varieties. The cooking of food destabilizes starch granules allowing glucose chains to form gels gelatinization , making their digestion and subsequent absorption easier.
However, different cooking techniques result in different outcomes. Comparing the resistant starch generated when cooking rice noodles with different techniques boiled, steamed, microwaved, sautéed, and fried , it was observed that microwave cooking resulted in the highest content of resistant starch 0.
Therefore, microwave cooking resulted in a higher content of resistant starch and, therefore, its consumption would cause a lower GR compared to the rest of the cooking techniques analyzed 27 , In addition to cooking methods, cooking time is another factor to consider.
Recent studies show that cooking foods for a longer time increases the GR. Therefore, long cooking times favor digestion and increase GR, while short cooking times, such as pasta cooked al dente, will lead to a more controlled rise in glucose levels 31 , The amount of liquid in which foods rich in starches are cooked in also influences the GR.
The studies by Kaur et al. and Wu et al. observed that a water-rice ratio significantly increases the content of resistant starch in white rice compared to a or ratio 27 , 64 , with the first being the best option to avoid large alterations in glycemia. In summary, it is interesting to carry out shorter cooking times al dente and reduce the amount of cooking water, to increase the concentration of resistant starch, decreasing the GR.
The temperature and storage time of foods rich in starch cause changes in its molecular structure, having a different impact on blood sugar If, following cooking, the starch is allowed to cool retrogradation , the starch granules shrink due to loss of water and the particles reorganize themselves into a crystalline structure, known as resistant starch type 3 RS3 , which offers a much more complex digestion, remaining intact throughout the intestinal tract, and acting as a prebiotic Figure 1 12 , 27 , 45 , 46 , Figure 1.
Resistant starch formation. When applying heat treatment, or cooking to a food rich in starch, it becomes gelatinized. If it is subsequently cooled for a minimum of 12 h, it will retrograde, thus obtaining type 3 resistant starch. Given that storage conditions and conservation factors have the ability to modify contents of RS3 67 , some studies have assessed the impact that storage of foods rich in starches have on GI 12 , The content of resistant starch in foods such as potatoes was analyzed under specific temperature conditions: cooking at 65°C 0.
The foods which showed a higher content of resistant starch were those baked and after 24 h of refrigeration, reheated 12 , According to existing evidence, resistant starch is not turned back into its non-resistant structure when reheating temperatures do not exceed °C Hsin Yang et al.
In addition to that, these boiled rice samples were stored and analyzed over different days day 1, 3, and 5. Any process that decreases the moisture content of starchy foods during storage or preparation also influences the formation of gels, altering their absorption.
A study evaluated the impact of freezing and toasting bread on GR, and found that both techniques modified the GR of bread, but highlighted that bread that had been frozen, thawed and then re-toasted had a lower GR 2, In conclusion, those strategies that reduce the water content of foods rich in starch are interesting, such as, for example, toasting in addition to refrigerating the food after cooking to generate resistant starch, and in turn reduce the GR of the food.
In addition to meal composition and size, researchers have also looked at the impact of different foods on GR when eaten in a specific order In fact, adapting the order of food consumption, such as consuming foods rich in fiber, fat, and protein before consuming starchy foods, has been proposed as a novel strategy for the prevention and management of postprandial hyperglycemia In a study with healthy participants, the effects of the same meal consisting of 3 separate components rice, vegetables, and meat but in a different order was evaluated Figure 2.
All subjects varied the order of consumption on different days and it was observed that those who consumed rice at the end of the meal did not present a glucose peak of Similar results were seen in a study with people with diabetes It should be noted that these effects depend on multiple variables such as composition, size and timing of intake, and the degree of individual glucose tolerance Figure 2.
The order of consumption of different food groups has a different impact on the AUC. In this figure, adapted from Nishino et al. In summary, it is interesting to consider the order of intake to avoid exaggerated rises in blood glucose, prioritizing the consumption of fiber, protein and fat before the intake of starchy foods.
Apart from consumption order, diet can affect the circadian rhythmicity. As commented in Jeyakumar et al. work, from a chronobiological point, glucose metabolism in humans follow a circadian rhythm, through diurnal variation of glucose tolerance that typically peaks during day-light hours, when food consumption usually happens and reduces when it comes to night-dark hours, when fasting usually occurs.
Boiled sweet potatoes have a much lower GI than fried, roasted, or baked versions. The longer it is boiled, the lower its GI will be.
Sweet potatoes are a popular food enjoyed for their flavor, versatility, and potential health benefits. While certain techniques may have minimal impact on blood sugar levels, others can lead to dramatic spikes and crashes in blood sugar.
The glycemic index GI is a measure of how much certain foods increase blood sugar levels. It scores foods on a 0— scale and ranks them as low, medium, or high 1. Foods high in simple carbs or added sugar are broken down more quickly in the bloodstream and tend to have a higher GI.
Meanwhile, foods high in protein, fat, or fiber have less of an effect on blood sugar levels and typically a lower GI. Several other factors may also influence GI value, including food particle size, processing techniques, and cooking methods 2. The glycemic index GI measures the effects that certain foods have on blood sugar levels.
Foods can have a low, medium, or high GI value depending on various factors. The way that foods are cooked can have a major impact on the glycemic index of the final product. This is particularly true of sweet potatoes. Boiling is thought to alter the chemical structure of the sweet potato, preventing spikes in blood sugar levels by allowing the starch to be more easily digested by enzymes in your body 3 , 4 , 5.
Boiled sweet potatoes have a low to medium GI value, with a greater boiling time lowering the GI. For example, when boiled for 30 minutes, sweet potatoes have a low GI value of about 46, but when boiled for just 8 minutes, they have a medium GI of 61 7 , 8.
The roasting and baking processes destroy resistant starch, giving roasted or baked sweet potatoes a much higher glycemic index 3.
Sweet potatoes that have been peeled and roasted have a GI of 82, which is classified as high 9. Other foods with a similar GI value include rice cakes and instant oat porridge 10 , 11 , In fact, sweet potatoes that have been peeled and baked for 45 minutes have a GI of 94, making them a high-GI food This puts them on par with other high-GI foods, including white rice , baguettes, and instant mashed potatoes 14 , 15 , Compared with roasted or baked versions, fried sweet potatoes have a slightly lower glycemic index due to the presence of fat.
This is because fat can delay the emptying of the stomach and slow the absorption of sugar in the bloodstream 3. Although the GI value can vary, sweet potatoes that have been peeled and fried in vegetable oil typically have a GI of around 76 This puts them on par with cake, doughnuts, jelly beans, and waffles 18 , 19 , The GI of sweet potatoes varies based on the cooking method.
The glycemic anr is a Glycsmic used to Health benefits of garlic how much a food can affect your blood sugar levels. Several factors Natural detoxification the meethods index of Non-GMO condiments food, including the ripeness, nutrient composition, and cooking method. Several factors loas the glycemic index of a food, including its nutrient composition, cooking method, ripeness, and the amount of processing it has undergone. This article takes a closer look at the glycemic index, including what it is, how it can affect your health, and how to use it. The glycemic index GI is a value used to measure how much specific foods increase blood sugar levels. The lower the GI of a specific food, the less it may affect your blood sugar levels 1.
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