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The GI FactorBack
Nutrition packed, high GI foods are suitable for everyday eating. Just as all fats are not made equal, the same rule applies to carbohydrates. All carbohydrates are broken down to glucose (sugar) in the bloodstream, but the rate at which they are broken down varies.
Scientists not long ago discovered that some carbohydrates are broken down slowly in the body, producing a steady rise and fall of glucose (sugar) in the bloodstream. Other carbohydrates are broken down at a moderate rate and others quickly, leading to a fast rise and fall of glucose in the bloodstream. This finding has since been given the name ‘Glycaemic Index’ or ‘GI’ – which essentially means the ‘blood sugar index’.
Carbohydrate foods are ranked between 0 and 100 based on their GI. A GI of between 1 and 55 is considered low, a GI of between 56 and 69 is medium, and a GI of 70 or more is considered a high. Here you can see the GI value of some of our SunRice rice varieties.
SunRice Rice Varieties GI
Doongara Clever Rice (Australian rice) 54
Premium White Long Grain (Thai rice) 59
Medium Grain Brown Rice in 90 Seconds (Australian rice) 59
Basmati Rice 65
Koshihikari Rice (Australian rice) 73
White Medium Grain Rice (Australian rice) 75
Long Grain White Rice in 90 Seconds (Aus. rice)
76
Japanese Style Sushi Rice (Australian rice) 85
Calrose Brown Rice (Australian rice) 87
Jasmine Fragrant Rice (Australian rice) 89
Low, medium and high GI foods all have their benefits.
Low to medium GI foods - these produce only small to medium fluctuations in our blood glucose levels, so are desirable for overall health and wellbeing, especially when it comes to maintaining a healthy heart and a healthy weight. Low GI eating patterns have benefits for weight control as they help control appetite and delay hunger.
High GI foods - these release glucose (sugar) into the bloodstream quickly so are particularly beneficial to athletes and recreational sports people , especially those who require an immediate fuel source whilst training or during recovery from training. High GI foods can also be beneficial to children and teenagers needing quick acting energy during sports carnivals and very active days.
It’s important to note that the GI is only one part of choosing a healthy eating plan. You should also consider a food’s other nutritional qualities (e.g. fat, sugar, salt, fibre, vitamin and mineral content). For example, some high GI foods, like brown rice, are low in saturated fat, low in sodium, high in fibre and packed with essential vitamins and minerals. Nutrition packed, high GI foods such as these are suitable for everyday eating.
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