Low GI food is a concept based on the Glycemic Index. Foods that are categorized as Low GI are known to support weight loss, reduce blood sugar levels, and lower any risk of heart diseases and diabetes.
The story of the Glycemic index starts with carbohydrates. Carbohydrates can be found in any food product including bread, cereals, fruit, vegetables, and dairy products. It is essential for a healthy diet. This macronutrient breaks down into simple sugars and enters the bloodstream when digested. Some types of carbs act differently with blood sugar. The Glycemic index ranks food based on the effect it has on blood sugar levels. Foods with low GI value are the best choice.
Sri Lanka is home to a rich rice culture. History records often highlight the focus given by ancient rulers towards the development of the country’s agriculture. Rice is the staple food of Sri Lankans. Traditional rice is also considered to be the most nutritious. Ancestors have often admired the value of these heirloom varieties. According to records, there have been over 2000 heirloom rice varieties present in Sri Lanka. Unfortunately, due to various reasons, this number has decreased to 567 during the 20th century. Since then, Sri Lankan farmers have focused on the cultivation of commercial rice varieties along with heirlooms. Rice usually has a GI value between 70 - 80. Let’s read through some of these Sri Lankan rice varieties that have a low GI value.
Fragrant Red Rice is a new rice variety and its grain is red in colour. A medium- grain variety, the rath suwandal plant grows to a maximum height of 120 cm.
Red Raw Rice made in Sri Lanka is high in nutritional value. The red fragrant rice from Sri Lanka has a low GI lower than 48. It has a higher level of antioxidant components when compared to other low GI rice varieties. This miracle grain is further known to reduce the prevalence of non-communicable diseases.
Among cereal proteins, rice proteins hold a special place since it has a rich content of the amino acid lysine, an essential amino acid for the human body. Fragrant red rice contains 10% of rice protein whereas the common rice contains only about 6 - 8% of rice protein.
The vitamin B1 and B2 contents of red rice fragrant is 3 fold and 2.8 fold higher, respectively when compared to white rice. Dietary fibre is known to improve bowel function. The general fibre content of millet rice varies around 1%, but it is 2.5% in fragrant red rice from Sri Lanka
The basmati grain comes in hues of pearly white with a dash of golden shades. It is longer than your usual rice grain and it has a mild and slightly nutty flavour when compared with other varieties. And it has a very distinct fragrance too.
Basmati, one of the most ‘prestigious’ rice varieties in local markets, provides you with a bowl full of health benefits. Its GI value ranges between 50 - 58 and this low GI value means that it reduces the risk of getting type 2 diabetes. It also contains a significant amount of fibre. Notably, sufficient intake of dietary fibre can help to avoid any risks of aforementioned type 2 diabetes, meaning that basmati is a must-have in a diabetes diet. In addition, it helps to avoid other conditions such as constipation.
The fibre present in basmati is soluble. As a result, it adds bulk and helps waste to move easily through the digestive tract. Consuming basmati also helps to deal with conditions such as hypertension. Its high content of magnesium and potassium helps to have good control over blood pressure.
A medium size, pericarp grain, Kalu Heenati is a dark red rice grain. It does not have a unique taste when cooked but it is one of the most widely sought after and healthiest handloom rice varieties.
As heirloom rice with a low GI value of less than 55, Kalu Heenati provides its consumers with a lot of health benefits. It is particularly recommended for lactating mothers. Its high fibre content helps to regulate bowel movement and promotes gut health. It is effective in keeping diabetes under control since it reduces the absorption of glucose to the body. As a result, it also helps to avoid coronary heart disease and age-related macular degeneration. Rice bran contains natural antioxidants such as oryzanol and tocotrienols. They provide great support to reduce the risks of cardiovascular diseases. Just like most heirloom rice varieties, Kalu Heenati is also a rich source of vitamin B. It has varying amounts of vitamins ranging from B1 to B6. Vitamin B6 is essential for the proper maintenance of blood cell metabolism, the nervous system, the immune system, and many other body functions. Porridge made from Kalu Heenati is often consumed by patients suffering from hepatitis.
Mada Thawalu is a type of short grained red rice cultivated in Sri Lanka. An ancient grain, the plant of Mada Thawalu grows up to a maximum of 130 cm in height. Madathawalu bears 20 to 30 tillers per plant and provides farmers with a considerable yield.
Enriched with vitamins, Mada Thawalu surpasses most of the other handloom rice varieties in terms of protein, fat and mineral content. As it contains components that strengthen the immune system, it is particularly beneficial for children. It is traditionally believed that Mada Thawalu helps lactating mothers too. It is further known to have anti-cancer properties and to rid the body of toxins.
Considered by some to be a devine rice variety due to cultural connotations associated with it, Pachchaperumal is a red rice variety that turns burgundy when cooked.
Pachchaperumal depicts a significantly low GI index with a value which is less than 40. Thus, this traditional rice variety is a vital dietary addition for those who are suffering from diabetes. Pachchaperumal is also good for your heart as it contains a high amount of Magnesium. It further helps to maintain lower blood pressure and cholesterol levels. This rice variety is rich in protein and serves as an energy booster to consumers.
Masuran is a medium-grain red rice variety grown in Sri Lanka. The name ‘Masuran’ stands for gold in English, aptly displaying the status it holds in Sri Lanka. The Masuran plant reaches a maximum height of 120cm.
Masuran is a grain compacted with valuable medicinal and nutritional properties. It has been proven useful for the treatment of inflammation, diabetes, and cancer. It is also a known remedy used for reducing cholesterol levels and oxidative stress.
Sri Lankan food & beverage sector covers a wide range of products including processed vegetables, fruits, concentrates and juices, semi-cooked food, confectionery, bakery products, ready-to-serve food and beverages, animal feed and preparations of cereals
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