![]() ![]() Keep fit to save yourself from diseases and medical bills, and look good. Basmati (Long-grain) rice actually has a lower GI than brown rice and Japanese (short-grain) rice has a higher GI than white rice.ĭon’t keep fit just to look good. If you’re worried about diabetes or obesity, just have like 20% less rice instead and drink more water. Impact of High GI vs Low GI foods on Blood Sugar Levelsįrom a scientific and nutritionist standpoint, bran, or the ‘skin’, is actually the healthier, more nutritious part of the grain in terms of protein and fibre content.įrom a Singaporean standpoint, there really isn’t much of a difference whether it’s brown or white rice. So in this context, brown rice with the ‘skin’ is tougher than soft white rice, hence its lower GI. Take note that GI only applies to carbohydrates like potato, rice and sugar. Glycemic Index (GI) very simplified: Tough food = Higher in fibre = Harder to digest = Lower GI. Brown rice is ‘better’ because it has the ‘skin’ on, which means more fibre and lower GI. White rice is soft and fluffy because it is the endosperm without the tough ‘skin’. Germ is the nucleus (like the yolk of an egg). Endosperm is the fleshy part, the ‘meat’. Yet, when it comes to a 10-point difference between types of rice, we go nuts. ![]() For reference, soft drinks like Coke have a GI of 95 to 100 and people still drink them without much thought. The exact number varies with different brands of rice. ![]() Here’re the facts: The GI of brown rice is 60 to 70 and the GI of white rice is 70 to 80. – dinokangīasically, this post is to simplify and perhaps debunk the myths related to the wholegrain extravaganza in Singapore.Įveryone talks about brown rice and how much better it is than white rice because of its lower Glycemic Index (GI). Try having a little less rice instead and drink more water. Switching from white rice to brown is virtually pointless. Berries and oranges are your best bet durians are the worst of the lot. Fruits are good, but they can hinder your weight loss efforts when you don’t count them. Get boiled veggies from Yong Tau Foo stalls instead.ĥ. Touch it with your finger to verify just how oily it is, don’t take my word for it. It’s expensive and usually sopping in oil. Don’t order veggies when eating Cai Peng or Nasi Padang. Yes, the laksa gravy is delicious but very sinful.Ĥ. Those can add up to 100kcal to your meal unknowingly due to the sugar/fat content. If you absolutely must have it, get something sugar-free.Ģ. Not encouraged at all, but very possible.Īgain, there’s no hard and fast rule on this, but if you’re trying to lose weight, start by cleaning up your diet. As I’ve mentioned in a previous post, you simply cannot out-train a bad diet, but you can definitely lose weight WITHOUT any exercise. We already know that muscle growth and recovery occurs when we are at rest, not during your workouts, yet we train like crazy and eat like crap. We tend to neglect the hours we’re NOT actively exercising. Same concept: Diet is simply more important.Ī avid gym-goer spends maybe 1 to 2 hours in the gym daily and the remaining 22 hours outside the gym. Some prefer “80% Diet, 20% Exercise” but I prefer to give a little more credit to exercise. This is by no means a scientific split it’s more of a logical division of effort. ![]()
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