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Rice: the guilt-free carb

Written by AAP. Published in Sydney Morning Herald on 13 July 2012.

 

Healthy choice … Basmati rice has a medium GI rating. Photo: Marina Oliphant

It’s been shunned by those on low-carbohydrate diets but rice could experience a healthy resurgence after a study found that most varieties have a low to medium GI rating.

Researchers from the CSIRO and the International Rice Research Institute (IRRI) also identified the gene responsible for rice GI which would allow growers to develop varieties with lower levels to meet consumer demand.

GI, or glycaemic index, measures the ability of carbohydrates to raise blood sugar levels after eating.

Foods with a high GI are more easily absorbed by the body which can result in blood sugar fluctuations leading to an increased chance of conditions like diabetes.

Low GI foods are absorbed at a slower rate, causing a gradual release of sugar into the blood.

An analysis of more than 200 rice types from around the world by the CSIRO and the IRRI found that rice GI ranges from 48 to 92, with an average of 64.

Low GI foods are those 55 and less, medium GI are measured between 56 and 69 and high GI is 70 and above.

Melissa Fitzgerald from the IRRI said the widely grown Indian rice variety Swarna had a low GI while Australian varieties like Doongara and Basmati had a medium GI.

Dr Tony Bird, a CSIRO Food Futures Flagship researcher, said the results would allow people to make more informed choices about what type of rice to eat.

People aiming for a low-GI diet could swap high GI rice for lower GI rice, Bird said.

It would also enable growers to develop low-GI rice varieties and could assist people with conditions like diabetes, he said.

“This is good news for diabetics and people at risk of diabetes who are trying to control their condition through diet, as it means they can select the right rice to help maintain a healthy, low-GI diet,” he said.

Read more: http://www.smh.com.au/lifestyle/diet-and-fitness/rice-the-guiltfree-carb-20120713-21zvw.html#ixzz22NbQxG1v

 

 
3 Comments

Posted by on August 14, 2012 in News Articles

 

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Sourdough Chapatis (Flat Bread)

I recently stumbled upon this wonderful recipe on The Sourdough Companion that makes a wonderful flat bread with leftover starter. I decided to give it a go yesterday morning with some delicious results. I served it with some crispy free ranged bacon and a sliced up omelette for a delicious breakfast treat.

[  SERVES: 4  |  TIME: 60 MINUTES  |  COST: $1  ]
[  JOES’ RATING:  4  / 5  |  MY RATING:  5  / 5 ]

Ingredients for Chapatis

¾ cup flour
¾ cup sourdough starter
¼ cup tepid water
1 teaspoon olive oil

Method

  1. Mix all ingredients in a bowl until a good texture is achieved. Turn out and knead lightly on an oiled bench. Shape into a ball and coat in a little oil before resting in an oiled bowl covered with a wet cloth for 30 minutes.
  2. Preheat a frying pan with a tiny dash of oil.
  3. Quarter your dough mixture on your oiled bench and using your hands, shape into flat rounds. Take care to avoid tearing the dough.
  4. Cook the chapatis in the frying pan until it is golden brown and bubbling up from the heat. This will take a few minutes on each side. Prepare the next chapatis while one cooks.
  5. Serve it hot or cold.

Observations

  • These were really good. I was able to roll them up to make a wrap out of my breakfast and yet they were still fairly crispy at times.
  • Keep them thin to avoid a doughy texture to them but take care not to tear the dough when stretching it.
  • Don’t have sourdough? You could probably make this by adding an extra ¼ – ½ cup of each flour and water to the dough. It doesn’t have much rise (if any) but you could add some yeast (perhaps half a satchel) to the tepid water for five minutes before mixing in.
  • I loved these hot but they were still good cold.
  • Joe took the left overs to work and heated them up with some left over pasta sauce. He said they tasted like an awesome pizza and he gave that a 5 / 5.
  • Try to keep your dough in a circle large enough (or small enough) to be accommodated easily in your pan. I found that over laps up the side did not cook well and made it difficult to turn at half time.
  • Diabetic Note: *Insert heavenly music here* Despite the flour, fellow diabetics, this dish did not blow the carb budget! I was close to blowing my Blood Glucose Levels, but I was definitely under by a few points and my serving was generous. This is well worth the effort, in my not so humble opinion.
  • Ethical Note: YAY. Another wonderful method of utilising my sourdough starter leftovers and avoiding ecologically damaging mass production. The closer and closer I get to avoiding supermarket shopping entirely, the happier I am.
 

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