Ask Our Experts

Ask our team of experts about nutrition, health, farming and more.

Q. Will eating carbohydrate-rich foods, like rice, after 5pm make me gain weight?

A. This is a common myth that is promoted by ‘low carb’ enthusiasts. There is no scientific evidence that suggests avoiding carbohydrates after 5pm will help you to lose weight. For those of us who tend to eat large meals at the end of the day, reducing the size of your meal can help you to lose weight by simply reducing the amount of kilojoules you consume. Carbohydrate based foods, like rice are encouraged in the Australian Dietary Guidelines and are also demonstrated in many scientific studies to be an effective element of weight management.

Q. How many Weight Watchers points are assigned to rice?

A. One cup of rice = 4 points. From an energy point-of-view, one cup of cooked white rice provides around 870kJ, which is just 10% of your Daily Intake for energy. Percentage Daily Intakes are based on an average adult diet of 8700kJ. Your daily intakes may be higher or lower depending on your energy needs.

For more information on Weight Watchers, please visit www.weightwatchers.com.au

Q. What is gluten? And does rice contain any gluten?

A. Gluten is a protein commonly found in wheat, rye, barley, triticale (and possibly oats). Some people have a genetic intolerance to gluten, and can have an unpleasant reaction to foods containing gluten - which causes damage to the lining of their digestive system. These people need to follow a lifelong gluten free diet. But the good news is rice is naturally gluten free that can therefore be enjoyed by everyone.

If you need to avoid gluten, look out for products that say ‘Gluten Free’ in the supermarket. In Australia, the words ‘Gluten Free’ written on a label mean the food contains no detectable traces of gluten.

For more information regarding gluten free eating, you may wish to see an Accredited Practising Dietitian (APD). Visit www.daa.asn.au to find an APD near you. The Coeliac Society of Australia can also provide you with further information. Visit www.coeliac.org.au, or phone (02) 9411 4100. 

Q. What is the GI? And what are some of the benefits in choosing lower GI foods?

A. The Glycaemic Index (GI), or 'blood sugar index', is a number which ranks carbohydrate foods from 1-100 according to the rate at which carbohydrates are broken down into glucose (sugar) in the body. The classification used for GI foods is as follows:

• Low GI = 55 and under           
• Medium GI = 56 to 69           
• High GI = 70 or more

A low GI food is one in which the carbohydrates break down slowly, producing a steady rise and fall of glucose in the bloodstream. A high GI food is one in which the carbohydrate breaks down quickly, producing a sharp rise and fall of blood glucose.

You may have been advised to eat lower GI foods as they are generally considered desirable for overall wellbeing, with benefits for weight management (through delayed hunger) and more stable blood sugar levels. SunRice Doongara Clever Rice (with a GI of 54) has lower GI than regular white rice. Look out for the blue packet in your supermarket.

It is important not to judge the nutritional value of a food by the GI on its own. Not all low GI foods are good for you, some low GI foods such as chocolate and ice-cream, may contain large amounts of fat, even undesirable saturated fats. So besides the GI, it is important to consider other nutritional features of the food such as fat, sugar, salt, fibre, vitamin and mineral content.

 

Q. Some rice varieties have a higher GI. Are these bad for me?

A. The GI of the different rice varieties differs considerably. This is due largely to variation in the structure of the starch found in the different rice grains.

Low GI rices include Doongara Clever Rice. 

Medium GI rices include Premium White Long Grain, Medium Grain Brown Rice in 90 Seconds, Basmatic Rice and Koshihikari Rice

High GI rices include Long Grain White Rice in 90 Seconds, Japanese Style Sushi Rice, Calrose Brown Rice and Jasmine Fragrant Rice.

The overall GI of a meal is influenced by the GI of other foods included in the meal. Rice is rarely eaten on its own, so when medium to high GI rice varieties are eaten with lower GI foods such as vegetables, legumes or lean protein foods, the overall blood sugar response of the meal is lowered.

Rice plays a major role in providing the body with energy for everyday activity, as well as strenuous activity. Athletes and recreational sports people can benefit from eating high GI foods after or during exercise, to replace depleted muscle stores of carbohydrate quickly.

Q. How do I know how much raw rice to cook for my family?

A. It depends on which method you choose to cook your rice and the variety of rice you choose. But in general, 1 cup of raw white rice will produce approximately 3 cups of cooked rice. For brown rice the yield is higher, 1 cup of raw brown rice will make approximately 4 cups of cooked rice. Check out the table below to help you work out smaller quantities.

Raw white rice	Cooked white rice
1/4 cup	3/4 cup
1/3 cup	1 cup
1/2 cup	1 and 1/2 cups
2/3 cup	2 cups
3/4 cup	2 and 1/4 cups