Rice - Part 4 : The Glycemic Index: Why Pairing Is Smarter Than Obsessing Over Numbers

5 April 2025

Disclaimer : All information provided in this article/ blog is not intended to diagnose, treat, or prevent any condition. Readers should consult a doctor or qualified healthcare provider for any health concerns or before making any changes to their health regimen.

The Glycemic Index (GI) is a scale that measures how quickly a carbohydrate-containing food raises your blood sugar. Foods are ranked from 0 to 100, with high-GI foods causing a faster and higher blood sugar spike than low-GI ones.

On paper, this seems like a great way to pick healthier foods. But in real life, it’s more complex—and sometimes, obsessing over the GI number can lead us to eat things that don’t agree with our body.

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The Problem with Going “Low GI” Blindly

Many low-GI foods include brown rice, whole grains, beans, and pulses. While these are often praised for their slow sugar release, they can be heavy on the digestive system—causing bloating, gas, or discomfort, especially if you aren’t used to them or have a sensitive gut.

In our quest to eat “healthy,” some of us end up feeling worse, not better.

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It’s Not Just About the Food - It’s About the Whole Meal

The truth is, you don’t have to force down large amounts of foods you dislike just because they rank lower on the GI scale. The smarter, more sustainable approach is to combine foods wisely.

When you pair higher-GI foods like white jasmine rice or bread with protein, healthy fats, and fiber-rich vegetables, the overall impact on your blood sugar is significantly reduced.

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Simple Pairing Principles:

• Protein slows digestion: Think fish, chicken, eggs, tofu, or Greek yogurt.

• Healthy fats keep you full longer: Avocado, olive oil, nuts, and seeds.

• Fiber buffers sugar release: Leafy greens, broccoli, cucumber, tomato, etc.

By applying this approach, you can still enjoy your favorite white rice or bread in moderation, without spiking your blood sugar or sacrificing flavor and comfort.

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Meal Ideas You Can Enjoy Guilt-Free

With Jasmine Rice:

• Grilled salmon, cucumber salad, and a small scoop of rice

• Thai basil chicken stir-fry with green beans and jasmine rice

• Veggie-packed egg fried rice using just a small portion of rice and lots of cabbage, onion, and garlic

With White Bread:

• Avocado toast with poached egg and chia seeds

• Open-face tuna or egg sandwich with sliced tomato and lettuce

• Savoury French toast made with egg-dipped bread, served with sautéed spinach or mushrooms

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Final Thought

Don’t let the glycemic index rule your plate. Let wisdom guide your choices, not just numbers.

Eating for health doesn’t mean swallowing foods that make you feel worse. Instead of large amounts of brown grains or fibrous pulses that may upset your stomach, focus on balance: eat what you enjoy, pair it smartly, and listen to your body.