What is the glycemic index of flattened rice?
According to the January app, the glycemic index of flattened rice is 82. This is considered High. By looking up flattened rice in the January app, you can quickly see the glycemic index of that food as well as the glycemic load. This information can help guide your dietary choices.
What impact will this have on my blood sugar levels?
When you eat flattened rice, your blood sugar levels will rise quickly. This is because of the high glycemic index of flattened rice. Foods with a high glycemic index can cause a rapid increase in blood sugar levels, while foods with a low glycemic index will cause a more gradual increase.
When using the January app, we can see the calories, macros, and glycemic index (GI) / glycemic load (GL) of that food item. But here's the best part: We can also see our predicted blood sugar response, without requiring you to wear a sensor.
Can people with diabetes eat flattened rice?
People with diabetes should exercise caution when consuming flattened rice due to its high glycemic index, which can lead to rapid increases in blood sugar levels. It is important to consult a healthcare provider or a nutritionist to determine whether flattened rice is suitable for your dietary needs and how it can be incorporated safely into your diet.
Disclaimer: This is not medical advice. Please consult your healthcare provider for personalized recommendations.
What are the health benefits of flattened rice?
Flattened rice, also known as poha, is a popular Indian snack that offers several health benefits. It is light and easy to digest, making it an excellent option for breakfast or a quick snack. Flattened rice is also rich in iron, which is essential for the production of red blood cells and the prevention of anemia. Additionally, it provides a good amount of carbohydrates, which can give you a quick energy boost.
Nutritional Information
Here is the nutritional information for flattened rice:
- Calories: 350 per 100g
- Protein: 6 grams per 100g
- Fat: 0.7 grams per 100g
- Carbohydrates: 77 grams per 100g
- Fiber: 0.5 grams per 100g
- Calcium: 20 mg per 100g
- Potassium: 90 mg per 100g
- Sodium: 5 mg per 100g
- Vitamin C: 0 mg per 100g
What are some healthy alternatives to flattened rice?
For those looking for lower glycemic index alternatives to flattened rice, consider the following options:
- Quinoa: With a medium glycemic index, quinoa is a protein-rich and nutrient-dense alternative.
- Steel-cut oats: These have a lower glycemic index and are loaded with fiber, making them a great breakfast option.
- Brown rice: A whole grain option, brown rice has a lower glycemic index compared to white rice and provides more fiber.
- Barley: Another whole grain with a low glycemic index, barley can be used in soups, salads, and as a rice replacement.
Conclusion
While flattened rice has a high glycemic index and can cause rapid increases in blood sugar levels, it can still be part of a balanced diet when consumed in moderation. If you have diabetes or are looking to manage your blood sugar levels, it's essential to consider lower glycemic index alternatives or consult with a healthcare provider for personalized advice. Always keep in mind that understanding the glycemic index of foods can help you make more informed dietary choices.
Use January to see your predicted blood sugar before you eat
To check the glycemic index of over 32M foods, as well as see your predicted blood sugar response before you eat them, use the January app. It’s completely free to download and use and it provides you with a treasure trove of nutritional and glucose insights to help you achieve your health goals.
FAQs about Flattened Rice
Does the time of day when you eat flattened rice affect its glycemic index?
Interestingly, consuming flattened rice at different times of the day can slightly impact its glycemic response. Typically, eating flattened rice for breakfast might lead to a higher and more rapid spike in blood glucose levels due to the body's faster absorption rate in the morning. In contrast, consuming it later in the day might produce a more moderate glycemic response, especially if paired with protein or fiber-rich foods.
Does the glycemic index of flattened rice vary based on its region of cultivation?
The glycemic index of flattened rice can indeed vary depending on the region where it’s cultivated. Factors such as the rice variety, soil quality, and regional agricultural practices can influence the carbohydrate structure. For example, flattened rice made from basmati rice typically has a slightly lower glycemic index compared to those made from other rice varieties, due to its complex carbohydrate profile.
How does cooking method affect the glycemic index of flattened rice?
The glycemic index of flattened rice can be affected by the cooking method. For instance, soaking flattened rice in water for a few hours before cooking can make the starch more digestible, resulting in a higher glycemic index. On the other hand, lightly toasting flattened rice before adding it to recipes might lower its glycemic index by making the starch more resistant to digestion. Additionally, combining flattened rice with high-fiber ingredients can also help moderate its glycemic impact.
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