Impact of Cooking Method on GI

Impact of Cooking Method on GI

The Glycemic Index (GI) tells us how quickly food raises blood sugar levels. For rice, cooking style can make the same grain behave differently in your body. At Befach, we not only choose rice varieties with high amylose content, but also promote cooking methods that keep GI lower—delivering healthier, more balanced meals.

How Cooking Methods Affect GI

  • Overcooking/Excess Boiling – Breaks down starch more fully, raising GI.
  • Steaming or Pressure Cooking – Preserves grain integrity and keeps GI moderate.
  • Parboiling – Locks nutrients into rice and shifts starch structure to lower GI.
  • Cook‑Cool‑Reheat – Cooling rice after cooking creates resistant starch, which digests slowly and reduces GI. Reheating doesn’t destroy it.
  • Avoid Sticky Preparations (like over‑stirring) – Higher amylopectin release increases GI.

Scientific Backing

According to the Indian Council of Medical Research (ICMR) and National Institute of Nutrition (NIN), cooling and reheating rice increases resistant starch content, leading to a lower glycemic response.

The FSSAI also underscores the role of cooking and processing in determining food’s nutritional impact.

Tips to Keep Your Rice Meals Lower GI

  1. Cook rice until just done—avoid overcooking.
  2. Refrigerate cooked rice overnight to form resistant starch, then reheat gently.
  3. Pair rice with dal, proteins, and vegetables to balance GI of the overall meal.
  4. Choose varieties with higher amylose, like Befach’s selections.

How Befach Helps Families & Importers

Befach ensures that our rice supports healthy GI profiles from sourcing to sourcing plate:

Quick Summary

Cooking impacts GI as much as grain type. Overcooked rice raises GI, while parboiling, steaming, and cook‑cool‑reheat methods lower it. With Befach’s FSSAI‑aligned quality, sourcing, and trade expertise, families and businesses can enjoy better rice for better health.

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