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glycemic index, carbs and white rice vs brown rice



 
 
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Old January 2nd, 2005, 02:53 AM
Doug Lerner
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Default glycemic index, carbs and white rice vs brown rice

Not that I'm necessarily thinking of eating either, but since I was
checking out Japanese soba I also thought I'd compare that to rice, the
main staple here in Japan. Actually white rice is the main staple here;
brown rice is much less used.

According to the USDA charts, I was very surprised to learn that white
rice has LESS calories, LESS carbs and LESS *net* carbs than brown rice
does!

Per 100 gm:

brown rice: 23.5 carbs - 1.8 fiber = 21.7 net carbs and 112 calories
white rice: 21.1 carbs - 1.0 fiber = 20.1 net carbs and 97 calories

The big difference, though this data is not available at the USDA site,
seems to be the glycemic index (GI) value: 55 for brown rice vs 88 for
white rice.

That means that per 100 gm the net GL (glycemic load) value is 11.9 for
brown rice vs 17.7 for white rice.

Just out of curiosity - has anybody tried counting GL as though they
were carbs and limiting themselves to 20 GL units per day?

I guess those units would also be grams of carbs because GL = carbs x GI
and GI is a unitless ratio. Maybe we can call them "glcarbs" to
distinguish them from straight net carbs.

doug
 




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