Why is rice flour low in GI? Explaining its effects on dieting

　　

What is GI?

GI definition and calculation method

GI stands for Glycemic Index, and is a numerical representation of the effect that food has on blood sugar levels . GI is expressed as a number from 0 to 100, based on glucose, and indicates the degree of rise in blood sugar levels after eating. Specifically, it is calculated by dividing the area under the blood sugar curve for two hours after consuming a certain food by the area under the blood sugar curve when the same amount of glucose is ingested, and multiplying the result by 100 .

In other words, the GI value of glucose is 100, and foods that are less likely to raise blood sugar levels have a lower GI value, while foods that are more likely to raise blood sugar levels have a higher GI value. Generally, foods with a GI value of 70 or higher are classified as high GI foods, those with a GI value of 56 to 69 as medium GI foods, and those with a GI value of 55 or lower as low GI foods.

The impact of high and low GI values

The GI value has a significant impact on our health. When we consume a lot of high-GI foods, blood sugar levels rise rapidly after eating and insulin secretion is also promoted. As a result, blood sugar levels can fall too low, leading to hypoglycemia, and energy can be more easily stored as fat, increasing the risk of obesity and metabolic syndrome.

On the other hand, low GI foods are digested and absorbed slowly, which means blood sugar levels rise slowly and you feel fuller for longer. They also slow down insulin secretion, which makes it harder for energy to be stored as fat, helping to prevent obesity. Furthermore, a diet centered on low GI foods is known to reduce the risk of lifestyle-related diseases such as heart disease and diabetes.

The relationship between GI and blood sugar levels

GI values ​​and blood sugar levels are closely related. The degree to which blood sugar levels rise after a meal is affected not only by the GI value of a food, but also by the amount of carbohydrates contained in the food (glycemic load). Glycemic load is calculated by multiplying the amount of carbohydrates per 100g of food by the GI value and dividing by 100.

For example, even if a food has a low GI value, if you eat a large amount of food that is high in carbohydrates, your blood sugar level will likely rise. Conversely, even if a food has a high GI value, if the amount of carbohydrates is small, the impact on blood sugar levels will be small. Therefore, you need to pay attention not only to the GI value but also to the amount of carbohydrates contained in the food.

[ GI values ​​of major foods
- Glucose: 100
- Polished rice: 73
- Bread: 72
- Potatoes: 80
- Udon: 55
- Orange: 44
- Milk: 27

As mentioned above, the GI value is an index used to evaluate the effect that food has on blood sugar levels, and can be said to be an important concept when reviewing our eating habits.

Why rice flour has a low GI value

Rice flour is one of the gluten-free ingredients that has been gaining attention in recent years. It is often used as a substitute for wheat flour and is widely used in bread, sweets, and other products. One of the reasons rice flour has attracted attention is its low GI value. Here, we will explain in detail why rice flour has a low GI value.

Characteristics of rice flour digestion and absorption

One of the reasons rice flour has a low GI value is that it is digested and absorbed slowly . Rice flour has larger starch grains than wheat flour, and its structure makes it less susceptible to the action of digestive enzymes. As a result, it takes longer to be digested and absorbed than wheat flour, causing a more gradual rise in blood sugar levels. Another characteristic of rice flour is that it contains more amylose than wheat flour. Because amylose has a linear structure, it is less susceptible to the action of digestive enzymes and is digested and absorbed more slowly.

The role of dietary fiber in rice flour

The presence of dietary fiber cannot be ignored as a reason why rice flour has a low GI value. Rice flour made from brown rice is rich in dietary fiber. Dietary fiber inhibits the action of digestive enzymes and slows the absorption of carbohydrates. Insoluble dietary fiber in particular is known to slow the absorption of carbohydrates in the small intestine and slow the rise in blood sugar levels. Dietary fiber also works to regulate the intestinal environment, contributing to the stabilization of blood sugar levels.

Relationship between rice flour particle size and GI value

The low GI value of rice flour is also related to the size of the particles. Generally, the smaller the food particles, the faster they are digested and absorbed, and the higher the GI value tends to be. However, the particle size of rice flour can be controlled by the milling method. Coarsely ground rice flour has a lower GI value than finely ground rice flour. This is because larger particles are less susceptible to the action of digestive enzymes.

[Types of rice flour and GI values]
- Joshinko (finely ground rice flour): around 70
- Shiratamako (coarsely ground rice flour): around 60
- Brown rice flour: around 50

As mentioned above, the reason rice flour has a low GI value is related to how it is digested and absorbed, the presence of dietary fiber, particle size, etc. Understanding these characteristics and using rice flour wisely can help you contribute to a healthy diet.

Comparison of GI values ​​of rice flour and wheat flour

Both rice flour and wheat flour are ingredients widely used in bread, sweets, and other products. However, due to differences in their ingredients and manufacturing methods, their GI values ​​also differ. Here, we will compare the GI values ​​of rice flour and wheat flour and explain their characteristics in detail.

Wheat flour has a high GI

Wheat flour is a food ingredient made from wheat and is widely used in bread, pasta, noodles, and other dishes. Wheat flour has a high GI value of around 70-75 . This is because the starch granules contained in wheat flour are fine and easily affected by digestive enzymes. Foods made with wheat flour tend to cause a rapid rise in blood sugar levels after eating. Refined wheat flour in particular is known to be low in nutrients such as dietary fiber and therefore tends to have a high GI value.

Differences in GI values ​​depending on the type of rice flour

On the other hand, rice flour is a food ingredient made from rice, and is a gluten-free material that has been gaining attention in recent years. The GI value of rice flour varies depending on the type of rice used and the milling method. Below, we will explain the characteristics of the main types of rice flour and their GI values.

GI values ​​of non-glutinous rice and glutinous rice flour

Rice flour made from non-glutinous rice includes joshinko and shiratamako. The GI values ​​of these rice flours are around 60-70 , slightly lower than wheat flour. Non-glutinous rice has a high amylose content, which means it tends to be digested and absorbed slowly. On the other hand, rice flour made from glutinous rice includes dango flour. Mochi rice is characterized by its high amylopectin content and strong stickiness. The GI value of glutinous rice flour is even lower than that of non-glutinous rice, at around 50-60 .

Characteristics of the GI value of brown rice flour

Rice flour made from brown rice is richer in dietary fiber and various minerals than polished rice. The GI value of brown rice flour is even lower than that of white rice flour, at around 50. This is because the dietary fiber contained in brown rice flour has the effect of moderating the absorption of carbohydrates. Furthermore, the particle size of brown rice flour can be adjusted by milling methods, and it is possible to keep the GI value low by grinding it coarsely.

[GI comparison table of rice flour and wheat flour]
- Flour: 70-75
- Non-glutinous rice flour: 60-70
- Glutinous rice flour: 50-60
- Brown rice flour: around 50

As mentioned above, rice flour tends to have a lower GI value than wheat flour, and brown rice flour and glutinous rice flour in particular are attracting attention as low GI foods. By incorporating rice flour into your diet, you can slow the rise in blood sugar levels and lead a healthier diet.

The effect of low GI rice flour on dieting

In recent years, rice flour has been gaining attention as an effective food ingredient for dieting. One of the reasons for its popularity is rice flour's low GI value. The GI value is an index that shows the effect that food has on blood sugar levels; the lower the number, the slower the rise in blood sugar levels. Rice flour has a lower GI value than wheat flour, making it an ideal food ingredient for dieting. Here, we will explain in detail the effect that rice flour's low GI has on dieting.

Low GI foods provide sustainable energy

Low GI foods like rice flour are digested and absorbed slowly, providing a sustained supply of energy. Blood sugar levels rise slowly after a meal, remaining stable for a long period of time, reducing hunger. This can be expected to help prevent snacking and overeating. Low GI foods also provide a stable supply of energy to the brain, helping to maintain concentration. This can make it easier to concentrate on work or study, even while dieting.

Appetite control with low GI foods

Foods with a high GI value cause blood sugar levels to rise rapidly after eating, which can lead to excessive insulin secretion and make you feel hungry. On the other hand, low GI foods like rice flour cause blood sugar levels to rise more slowly, which in turn leads to a more gradual secretion of insulin. As a result, your appetite will be stabilized and you can expect to prevent overeating. Low GI foods also make you feel fuller for longer, which can help you to increase the time between meals. This can help reduce your total daily calorie intake, which is useful for dieting.

Inhibition of insulin secretion and fat accumulation

Insulin is a hormone that lowers blood sugar levels, but at the same time, it also promotes fat accumulation. When foods with a high GI value are consumed, excessive insulin secretion occurs, making it easier for fat to accumulate. Visceral fat is particularly prone to accumulation than subcutaneous fat, increasing the risk of obesity and metabolic syndrome. On the other hand, low GI foods such as rice flour moderate insulin secretion and are therefore expected to have the effect of suppressing fat accumulation.

Low GI foods also help improve your basal metabolic rate by providing energy to muscle rather than fat.

[Examples of diet recipes using rice flour]
- Rice flour pancakes
- Rice flour cookies
- Rice flour pizza dough
- Rice flour fried chicken batter
- Rice flour cake

As mentioned above, rice flour's low GI makes it effective for dieting, providing sustained energy, controlling appetite, and inhibiting fat accumulation. By incorporating rice flour into your diet instead of wheat flour, you can lead a healthy and balanced diet. However, rice flour is still a carbohydrate, so you need to be careful about the amount you consume. Be sure to eat an appropriate amount, taking into account the balance with other food groups.

Diet benefits of rice flour other than its low GI

Rice flour is attracting attention as a low-GI food and an effective ingredient for dieting. However, rice flour's benefits go beyond its low GI value. Here, we will explain in detail the diet benefits of rice flour other than its low GI .

Gluten-free diet to combat wheat allergies

Unlike wheat flour, rice flour does not contain gluten, and is therefore known as a gluten-free ingredient. Gluten is a protein found in grains such as wheat, barley, and rye, and is the component that gives bread and pasta its chewy texture.

However, some people develop an immune reaction to gluten, which can cause wheat allergies and celiac disease. By using rice flour, you can enjoy bread and sweets while avoiding gluten. Even people with wheat allergies can safely eat rice flour. Furthermore, consuming gluten can cause inflammation in the body and worsen the intestinal environment. Choosing rice flour can help improve your intestinal environment and support your body's development in a way that's suited to dieting.

Low calorie fried foods are healthy

Rice flour is also known to have fewer calories than wheat flour. While wheat flour has about 360 kcal per 100g, rice flour has slightly less, at about 340 kcal. Furthermore, fried foods made with rice flour are healthier because they absorb less oil. Tempura and fries made with wheat flour tend to be higher in calories because they absorb a lot of oil.

On the other hand, rice flour coating has a crispy texture and absorbs less oil. Even when deep-fried, using rice flour reduces the calories. Also, because rice flour contains a lot of water, the coating does not become too thick, allowing the deep-fried food to retain the flavor of the ingredients.

Good balance of essential amino acids

Rice flour is also known for its excellent balance of essential amino acids. Essential amino acids are important amino acids that the body cannot produce and must be obtained from food. Rice flour is rich in essential amino acids such as lysine, threonine, and methionine.

These amino acids are essential for muscle synthesis and maintaining immune function, and are also useful for dieting. Rice flour is also characterized by its high lysine content compared to wheat flour. Lysine promotes collagen production and is expected to help maintain skin elasticity and firmness. Incorporating rice flour into your diet may also have beauty benefits.

[Recipe examples using rice flour]
- Deep fried rice flour
- Rice flour takoyaki
- Rice flour crepes
- Rice flour pizza dough
- Rice flour muffins

As mentioned above, rice flour has many great benefits for dieting, including being low GI, gluten-free, low in calories, and having a good balance of essential amino acids. Simply using rice flour instead of wheat flour will allow you to enjoy healthier, more balanced meals. Incorporate rice flour into your diet and aim for a delicious and healthy diet.

Introducing Komeko's Palette's gluten-free menu

Gluten-free rice flour bread

Komeko's Palette offers bread made with 100% rice flour, which does not contain any wheat . It has the chewy texture unique to rice flour and a gentle sweetness not found in wheat bread. This product is recommended not only for those who want to avoid gluten, but also for health-conscious people . We are also committed to being completely additive-free, and are mindful of safety and security. People with wheat allergies or those who require a gluten-free diet can also enjoy our delicious bread .

Gluten-free rice flour bagels

Gluten-free bagels made with rice flour are also a popular item. They have a unique chewy texture and a wide variety of flavors, from plain to fruit. They are also delicious as bagel sandwiches, providing a satisfying and satisfying meal . Palette's bagels are made with beet sugar instead of refined sugar, resulting in a refined sweetness. Be sure to try these new and innovative bagels , which are both healthy and delicious .

Gluten-free rice flour dumplings

Komeko's Palette also sells gluten-free gyoza. The dough, made with rice flour, has a chewier texture than gyoza skins made with wheat flour. The skin has a gentle flavor that brings out the umami of the filling. Gluten-free gyoza are hard to find commercially. With Palette's rice flour gyoza skins, you can enjoy gyoza without worrying about gluten . They're also the perfect product for making homemade gyoza at home.

Gluten-free rice flour dumplings

Palette's gluten-free dumplings, made with rice flour, are also popular. They have a chewy texture and gentle sweetness that only rice flour can provide.

This is a recommended item for those who want to enjoy a healthy snack time.It can also be safely enjoyed by those with wheat allergies or those avoiding gluten.

summary

This time, we've taken a closer look at the effects that rice flour's low GI has on dieting. Rice flour has a lower GI value than wheat flour, which means it slows the rise in blood sugar levels. This means it can be expected to have beneficial effects on dieting, such as sustained energy supply, appetite control, and insulin secretion suppression. In addition to its low GI, rice flour is also gluten-free, low in calories, and has a good balance of essential amino acids, making it a suitable ingredient for a healthy, balanced diet.

By simply using rice flour instead of wheat flour, you can enjoy delicious and healthy recipes. However, it's important to remember that rice flour is also a carbohydrate. It's important to be mindful of the amount you consume and consider the balance with other food groups. By understanding the characteristics of rice flour and incorporating it wisely, you can expect a more effective diet. Why not try using rice flour as an ally in your diet? We hope this helps you lead a delicious and healthy diet. Come up with some rice flour recipes and have fun dieting!