The dietitian-nutritionist Raphaël Gruman is categorical.
It is a flagship support for everyday dishes and often an alternative to pasta. But which rice to choose? Whether white, red, black or complete, rice brings on average the same number of calories. The difference lies in the way the body assimilates it. The most privileged is white rice but “It presents a very high glycemic index (IG)”says Raphaël Gruman, dietitian-nutritionist. “Its consumption leads to an increase in the level of glucose in the blood called hyperglycemia. It follows a drastic decrease called hypoglycemia, causing a call of sugars. The risk is therefore to be very hungry quickly: it is the cravings. Sushi rice, white rice, too cooked, vinegrated or sweet rice have all a high glycemic index.”
Full rice demonstrates more interest in the nutritional than white rice. In full rice, the grains keep their envelope, which contains dietary fibers, beneficial to intestinal transit. “The glycemic index of full rice is not high: we do not produce insulin in large quantities. In addition, full rice helps us reach a longer satiety. To choose, full rice has absent qualities in white rice, which makes it a better ally for health.” It is therefore he who must be favored at the supermarket. If you want a rice even better for health, you can bet on red rice, a full variety of rice also rich in fibers, with a low IG but above all “Antioxidants who play a role in the fight against free radicals and the premature aging of the organism “.
The drawback of red rice and full rice is cooking time, much higher than that of white rice. Count 11 minutes for white rice and rather 20 to 30 minutes for full rice or red rice. Know that there are ready -made mixtures of full rice with red rice. “Rice cooking time is very important, Recalls Raphaël Gruman. The longer it is cooked, the more its GI increases. It is better to favor cooking al dente, like pasta. The shorter the cooking time, the lower the GI. “
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To limit hyperglycemia, it is recommended to associate vegetables when we consume rice. Our dietitian-nutritionist also recommends avoiding rice or pasta with cooking in 3 minutes, because the glycemic index is already increased without cooking.
