Yellow Rice: A Vibrant Addition to Your Diet
Yellow rice is a popular dish in many cuisines around the world, known for its bright color often derived from turmeric or saffron. Let’s explore this food’s nutritional profile and understand its impact on blood sugar levels.
Glycemic Impact of Yellow Rice
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Cooked yellow rice (without added fat) has a Glycemic Index (GI) of 64, placing it in the medium GI range. Foods with a GI between 56-69 cause a moderate rise in blood sugar levels.
The Glycemic Load (GL) of yellow rice is 11.9 per 100g serving. This moderate GL indicates that while yellow rice does impact blood sugar, the effect is not as pronounced as high-GL foods.
Nutritional Breakdown
A 100g serving of cooked yellow rice (no added fat) provides:
- Calories: 88
- Protein: 1.8g
- Fat: 0.45g
- Carbohydrates: 19.1g
- Fiber: 0.5g
- Sugar: 0.45g
- Net Carbs: 18.6g
Health Considerations
Yellow rice is relatively low in calories and fat, making it a suitable option for those monitoring their calorie intake. However, its fiber content is quite low at only 0.5g per serving, which partially explains its medium GI rating.
The net carbohydrate content of 18.6g indicates that most of the carbs in yellow rice will be converted to glucose and affect blood sugar levels.
Incorporating Yellow Rice Into Your Diet
For those managing blood sugar levels:
- Combine yellow rice with protein sources like chicken, fish, or legumes to reduce the overall glycemic impact
- Add vegetables to your rice dish to increase the fiber content and further moderate blood sugar response
- Consider portion control – stick to the 100g serving or less if you’re closely monitoring carbohydrate intake
- Opt for brown rice alternatives occasionally, which typically have a lower GI due to higher fiber content
Bottom Line
Yellow rice can be part of a balanced diet, even for those monitoring glycemic impact. Its moderate GI and GL make it more favorable than white rice varieties, but its relatively low fiber content means it should be consumed mindfully and paired with lower-GI foods to create a balanced meal.