You can lower the GI of white rice

You probably already know that you should avoid foods that have a high GI as these cause a spike in blood sugar levels, invariably followed by a crash a short time later, leaving you tired and craving more carbs.

Brown rice has a lower GI than white rice which is why it’s better for you. But a lot of people have trouble digesting brown rice. If you’re one of those people did you know that there’s an simple way to lower the GI of white rice?

A study in the UK showed that if you cook white rice, refrigerate it for 24 hours and then reheat it, this will increase the amount of resistant starch in the rice and lower it’s GI. This means it will keep you feeling full for longer.

Even though cooling and re-heating the rice decreases the GI it’s best to use Basmati rice as it has the lowest starting GI. Stay away from Jasmine which has the highest.

In even better news, cooling and then re-heating the rice lowered the calories but as much as 50% depening on the type of rice.

So cook up a batch of rice and put it in the fridge or even better freeze it in single portion size containers so it’s always there when you need it.