What is Low GI
The Glycemic Index (GI) is a numerical way of describing how much the carbohydrate in individual foods affects blood sugar levels. It is a ranking of carbohydrate foods from 1-100, according to the rate at which they are broken down and absorbed into the bloodstream.
The Glycemic Index (GI) is the scientifically proven way of ranking carbohydrates like rice, bread, breakfast cereals, pasta, noodles, fruit, starchy vegetables, legumes, milk and yoghurt according to how they affect your blood glucose (sugar) levels.
Carbohydrates with a low GI (55 or less) typically cause blood glucose levels to rise slowly and fall gently over a longer time. Carbohydrates with a high GI (70 or more) are digested and absorbed more quickly which typically causes blood glucose levels to rise and fall quicker.
GLYCEMIC INDEX FOUNDATION
Why follow a Low GI diet?
An easy way to ensure healthy eating is to follow a low GI diet – whether to improve general health, have sustained energy or help prevent or manage a specific health condition. Lowering the GI of your diet will help you feel fuller for longer, providing sustained energy release. This can help prevent and manage overweight and obesity, which are the major underlying causes of diabetes, heart disease and some cancers.
GLYCEMIC INDEX FOUNDATION
Eating a Low GI diet
Swapping high GI carbohydrates for those that are lower in GI can assist with lowering the GI of your overall diet.
Including low GI carbs, along with reducing saturated fat and increasing fruit, vegetables and fibre all contribute to a healthy diet.
GLYCEMIC INDEX FOUNDATION
GI and Diet
- Incorporating low GI, higher protein foods into your diet can HELP maintain a healthy weight.
- Choose low GI carbs and a lean source of protein at every meal. A regular intake of low GI and protein-rich foods can help with hunger cravings.
- Snack smarter and reduce nutrient-poor energy dense indulgence foods. Choose low GI fruits, nuts and reduced-fat dairy and say ‘no thanks’ to high GI biscuits, crackers and other savoury snacks, confectionery, cordials and soft drinks.
- Serving size is also important, as eating too much of any kind of food, even healthy choices may have a negative effect.
- Mindful Eating. Eat slowly and enjoy your food. Think before you eat. Only eat when you are hungry, not stressed, upset or bored!
- Include in your daily routine 30 minutes of planned exercise like walking, swimming or riding a bike, plus 30 minutes of ‘incidental’ activity like using the stairs instead of the lift.
Rice and GI
- Rice is the most widely eaten staple in the world.1
- Asia has the highest consumption per capita.1
- Rice is the principle energy source for nearly half the world’s population.2
- Long grain white rice elicits a relatively large glycemic response.3
- Rice contributes a large glycemic load to the diets of those countries where it is the staple due to both the large quantity eaten and its greater GI.4
1. Source: Rice consumption
2. Meng, F., Wei, Y., et al. (2005). Iron content and bioavailability in rice. J.TraceElem. Med. Bio. 18(4):333–338.
3. Sun, Q., Spiegelman, D., et al. (2010). White rice, brown rice, and risk of type 2 diabetes in US men and women. Arch. Intern. Med. 170(11):961–969.
4. Kaur B, Ranawana V, Henry J(2016) The Glycemic Index of Rice and Rice Products: A Review, and Table of GI Values Crit Rev Food Sci Nutr.
SunRice Doongara™ Low GI Rice
SunRice Doongara rice is a long grain rice variety which is low GI and exclusively grown in Australia. Doongara is the Aboriginal word for “white lightning”. It combines everything you love about rice with the bonus of being a low GI food that may provide a slower energy release and may help you feel fuller for longer. SunRice Doongara Low GI Rice is an excellent Low GI substitute for other rice varieties with fluffy, firm grains when cooked and a clean taste.
In Australia, SunRice Doongara Low GI Rice is available in 750g White and Brown Rice packs, a 250g Microwave white pouch and a 10kg White Rice pack is available in Ethnic Channels. In Hong Kong and Singapore SunRice Doongara Low GI Rice is available in 2kg White Rice packs, under the Kangaroo Brand.See More
What makes Doongara Rice Low GI?
SunRice Doongara is grown in the cool temperatures of the NSW Riverina, which assist in ensuring a high amylose grain is produced. It is this high amylose which produces a slightly harder cooking grain – making it difficult to over-cook, giving it it’s “Clever” name!
A higher amylose content (> 25% versus most grain types are below 20%), higher temperatures at which the grain cooks and a higher protein content also contribute to Doongara’s low GI status.
The complex starch structure of the Doongara grain means it takes the body longer to digest, metabolise and absorb energy which helps to provide a more sustained energy release which can assist in helping you feeling fuller for longer. Once cooled the texture of cook grain is somewhat firmer than other long-grains.See More
GIF Symbol for healthier choices
The Glycemic Index Foundation (GIF) is a not-for-profit health promotion charity supported by the University of Sydney and Diabetes NSW & ACT.
GIF administers the GI Symbol- a powerful tool to enable consumers to quickly and reliably make healthier food choices and is the only independent worldwide GI certification program.
Foods carrying the certified Low GI Symbol must meet strict nutrient criteria for kilojoules, saturated fat and sodium. Products must have had their GI tested at an accredited laboratory using an International Standard.
GIF have commissioned extensive scientific reviews, supporting the general level health claims of low GI diets such as “sustained energy release, to keep you fuller for longer”.
Funds generated from the Program support health promotion activities as well as funding further research such as the PREVIEW study - a large global multi-national project on the prevention of diabetes through lifestyle Intervention.See More