Rice is a starchy cereal grain that is a staple food throughout Asia. Particularly in Singapore, it is eaten with almost every meal. So, let’s take a look at 3 different types of rice and brands that Singaporeans usually buy based on their GI, also known as the Glycaemic Index.
What is Glycaemic Index? The glycaemic index (GI) is a rating system for foods (usually carbohydrates) to show how quickly each food affects your blood sugar (glucose) level when that food is eaten.
Eating too much high GI food can cause spikes in your blood glucose, or otherwise known as blood sugar. According to studies, this may raise the risk of Type 2 diabetes, heart disease, obesity, and colorectal cancer.
Rice with a low GI is frequently suggested by health experts and preferred by diabetics because of its delayed absorption, which prevents large blood sugar rises after ingestion.
Here is a list of commonly used rice in Singapore:
Jasmine Rice is primarily grown in Thailand. Jasmine rice has an aromatic floral profile and is fluffy in texture. Jasmine rice may be used in a wide range of Asian recipes, including fried rice, biryani, and claypot rice. They usually have a GI of 68 – 80 which is at a medium to high GI range.
Popular jasmine rice brands that are used in Singapore include Fairprice Jasmine Rice ($7.30 per 5KG) , New Moon AAA Jasmine Fragrant Rice ($8.35 per 5KG) and SongHe Thai Fragrant Rice ($15.70 per 5KG).
Basmati Rice is a long, slender-grained aromatic rice that is traditionally grown in India, Nepal and Pakistan. While many countries use domestically grown basmati rice, basmati is geographically exclusive to certain parts of Pakistan and India.
Becuase the fluffy grains eagerly soak up the sauces, basmati rice is a popular complement to a range of Indian curries. Rice pilaf, a traditional side dish consisting of grains cooked in a delicious stock with aromatics and other ingredients such as nuts, is also popular. They have a GI range of around 50 – 58.
Popular basmati rice brands include Daawat Basmati Rice ($24 Per 5KG), Taj Basmatic Low GI Rice ($19.90 per 5KG) and Royal India Rice ($16.80 per 5KG).
For most Singaporeans, brown rice is a healthy way to absorb dietary fiber and magnesium which reduces the risk of heart disease and stroke. Brown rice also contains phytic acid, or phytate, an antinutrient that makes it more difficult to digest and fill you up faster. With a GI index of 50, brown rice is absorbed into our bloodstream at a slower rate as compared to white jasmine rice.
Popular brown rice brands include Songhe Noble Brown Rice ($15.80), Fairprice Thailand Rice ($10.65 per 5KG), Naturel Organic Rice ($9.80 per 2KG)
Personally, I mostly eat Jasmine rice and brown rice at home. Rice in general is rich in nutrients, vitamins and minerals. No matter which you prefer, it is an excellent source of complex carbohydrates for your daily meals.
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