Yellow Rice: A Flavorful Staple with Moderate Glycemic Impact

Yellow rice is a popular dish in many cuisines around the world, known for its vibrant color and aromatic flavor. Typically colored with turmeric or saffron, this rice variety is often prepared with added fat like oil or butter that enhances its taste profile. Let’s explore the nutritional profile and glycemic impact of cooked yellow rice with added fat.

Glycemic Index and Glycemic Load

Yellow rice with added fat has a Glycemic Index (GI) of 64, placing it in the medium GI range. Foods with a GI between 56-69 are considered medium glycemic impact foods.

The Glycemic Load (GL) is 11.71 per 100g serving. This moderate GL value indicates that a typical serving of yellow rice will have a moderate effect on blood glucose levels.

Nutritional Profile per 100g Serving

• Calories: 103 kcal
• Protein: 1.76g
• Fat: 2.43g
• Carbohydrate: 18.7g
• Fiber: 0.4g
• Sugar: 0.44g
• Net Carbs: 18.3g

Health Implications

Yellow rice provides a moderate amount of energy at 103 calories per 100g serving. It’s relatively low in protein and fiber but does contain a small amount of fat due to the added fat during preparation.

The relatively low fiber content (0.4g) contributes to its moderate glycemic index. The addition of fat during cooking actually helps to slightly lower the GI compared to plain rice, as fat slows down carbohydrate digestion and glucose release.

Considerations for Blood Sugar Management

For individuals monitoring their blood glucose levels, yellow rice can be included in a balanced diet but portion control is essential. Here are some tips:

• Pair yellow rice with protein sources and non-starchy vegetables to create a balanced meal that has less impact on blood sugar
• Consider limiting portion sizes to manage the overall glycemic load of your meal
• Adding vegetables or legumes to your yellow rice can increase the fiber content and potentially reduce the overall glycemic impact

Culinary Uses

Yellow rice makes a flavorful accompaniment to many dishes. Its moderate glycemic profile makes it more suitable than white rice for those monitoring their blood sugar levels. Consider these serving suggestions:

• Serve with grilled chicken or fish and a large portion of vegetables
• Use as a base for mixed vegetable rice bowls with added protein
• Incorporate vegetables like peas, carrots, or peppers directly into the rice to increase fiber content

Conclusion

Yellow rice with added fat offers a moderate glycemic option compared to plain white rice. With its GI of 64 and GL of 11.71, it can be incorporated into a balanced diet with proper portion control. While not particularly high in protein or fiber, its moderate carbohydrate content and pleasant flavor make it a versatile side dish that can complement a wide variety of meals.