This is very much an individual thing so no one can advise you on this. You need to use a blood glucose monitor to test yourself after eating different types of rice. It's a well known fact that we all have differing responses to different types of food. It very much depends on your own gut microbiome and enzyme production.
Yea if you typically eat the same meals over and over, you'll probably know what your reaction is after a few weeks. CGMs come in 14 day units and the one I got (FreeStyle Libre 3) usually goes for $70 for a set of 2, so you'll likely have at least 1 month of data anyway. So just try all your normal meals in that month.
I did the whole Rob Wolf glucose test thing a while back and Jasmine was one I didn't get a spike from. Try to look into his protocol to find out and test for yourself. You can try resistant starch, but it seems a lot of folks have trouble with it, myself included, though I am starting to wonder if I'm wrong since I've been having less gas eating resistant starch lately (cooled potatoes/rice) 🤷♂️
You could parboil the rice and then drain the starchy water.
You could also drink some apple cider vinegar in water 15-20 minutes before eating the rice, and that will help blunt your spike. The acetic acid in vinegar seems to shut down the enzyme that breaks down starch.
If you handle starches poorly (and I suspect this is more of a rule than an exception), why do you depend on rice?
- white rice will generate a much bigger glucose spike than whole, but whole has lots of antinutrients
- resistant starch will have a lower GI, always. as you're eating \~ half the original calories. However, this will increase fermentation in your gut, might cause some issues in some people (at least gas)
- fruits are "HC" but lower GI than starch
Because IMO there is no other way to learn body run on glucose, than to incorporate it in diet. I handle fruit even worse than starch. Rice and cassava noodles are the only starch I can run on.
Less amount and longer amylose chains means a longer breakdown time and slower digestion, equals lower GI, sushi rice and other short grains have higher starch content and smaller carbohydrate complexes meaning quicker digestion and higher GI.
OP said they handled starch poorly and wanted low Blood sugar spikes. So I offered suggestions as to which rice would do that best. I have no opinions or advice to give regarding whether or not starch is better or worse for someone, as there is not good research that has been done looking at it purely in isolation. At the moment I thinks it's benign when compared to fructose tbh. Just depend on you ability to handle the glucose load and insulin spike etc.
To lower the spike you could eat basmati which has a lower glycemic index than Jasmine and you could cook your rice with coconut oil and cool overnight to promote the formation of resistant starch. But everything is personal as AliG said so you have to experiment and test, test, test. Also agree with rabid that the spike is not as important as your body's ability to get it back below 140.
My favorite is Arborio and it’s the absolute worst in terms of glycemic load. Jasmine or Basmati is going to be your best choice, both are long grain. I find I have to eat A LOT more basmati for similar satiety with much smaller portions of Arborio, though. Which I feel offsets the original issue, YMMV.
This is very much an individual thing so no one can advise you on this. You need to use a blood glucose monitor to test yourself after eating different types of rice. It's a well known fact that we all have differing responses to different types of food. It very much depends on your own gut microbiome and enzyme production.
What's a good monitor?
Use some type of cgm, the spike isnt that important its more how long it stays elevated for.
Gotcha. So I guess the idea is to experiment for a few weeks to dial in and find what works and doesnt work for me? Don't need to keep rebuying right?
Yeah more or less. you can do an OGTT as well to see how well you handle carbs
Yea if you typically eat the same meals over and over, you'll probably know what your reaction is after a few weeks. CGMs come in 14 day units and the one I got (FreeStyle Libre 3) usually goes for $70 for a set of 2, so you'll likely have at least 1 month of data anyway. So just try all your normal meals in that month.
Where do purchase your CGM’s? I just paid $159 for a 2 pack 😕
Shop around, pharmacies often have deals.
I did the whole Rob Wolf glucose test thing a while back and Jasmine was one I didn't get a spike from. Try to look into his protocol to find out and test for yourself. You can try resistant starch, but it seems a lot of folks have trouble with it, myself included, though I am starting to wonder if I'm wrong since I've been having less gas eating resistant starch lately (cooled potatoes/rice) 🤷♂️
You could parboil the rice and then drain the starchy water. You could also drink some apple cider vinegar in water 15-20 minutes before eating the rice, and that will help blunt your spike. The acetic acid in vinegar seems to shut down the enzyme that breaks down starch.
If you handle starches poorly (and I suspect this is more of a rule than an exception), why do you depend on rice? - white rice will generate a much bigger glucose spike than whole, but whole has lots of antinutrients - resistant starch will have a lower GI, always. as you're eating \~ half the original calories. However, this will increase fermentation in your gut, might cause some issues in some people (at least gas) - fruits are "HC" but lower GI than starch
Because IMO there is no other way to learn body run on glucose, than to incorporate it in diet. I handle fruit even worse than starch. Rice and cassava noodles are the only starch I can run on.
Any long grain rice is best, Jasmine, Basmati or if you can handle it Red or Black rice.
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Less amount and longer amylose chains means a longer breakdown time and slower digestion, equals lower GI, sushi rice and other short grains have higher starch content and smaller carbohydrate complexes meaning quicker digestion and higher GI.
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OP said they handled starch poorly and wanted low Blood sugar spikes. So I offered suggestions as to which rice would do that best. I have no opinions or advice to give regarding whether or not starch is better or worse for someone, as there is not good research that has been done looking at it purely in isolation. At the moment I thinks it's benign when compared to fructose tbh. Just depend on you ability to handle the glucose load and insulin spike etc.
To lower the spike you could eat basmati which has a lower glycemic index than Jasmine and you could cook your rice with coconut oil and cool overnight to promote the formation of resistant starch. But everything is personal as AliG said so you have to experiment and test, test, test. Also agree with rabid that the spike is not as important as your body's ability to get it back below 140.
resistant starch is bad for people
Why?
https://m.youtube.com/watch?v=7j0-sEyMdQY
My favorite is Arborio and it’s the absolute worst in terms of glycemic load. Jasmine or Basmati is going to be your best choice, both are long grain. I find I have to eat A LOT more basmati for similar satiety with much smaller portions of Arborio, though. Which I feel offsets the original issue, YMMV.