The greatest impact on blood glucose control is the total carbohydrate intake. If one chooses the "best glucose response" breads or rice but has more carbohydrate than usual/ his needs, his blood glucose will still increase.
However, if we compare a slice of bread of equal amount of carbohydrate e.g. 15 g carbohydrate of a grainy bread ( not just wholegrain - one may describe it as a "unflappable" bread) the blood glucose response will be slower than a similar slice of bread of 15 g crabohydrate which is much more refined ( e.g. plain white soft refined bread). Just to remphasise on the point on total carbohydrate, comparing 4 slices of wholegrain bread which contains 60 g carbohydrate to 2 slices of plain refine bread with a total 30 g carbohydrate, the latter will have better 2 hours blood glucose results. As with less total carbohydrate intake, the lower the blood glucose. It is important to know one's individual "carbohydrate allowance" by speaking personally with a dietitian as it varies for different people.
Generally, the minimum total carbohydrate amount for the day should not be less than 135 g- 150 g based on most international guidelines. if one takes 3 meals per day, that gives about a minimum of 40-50 g carbohydrate per meal.
Similarly, the same applies to rice - most basmati rice has slower blood glucose response (which is known as lower glycaemic index) as compared to fragrant polished white rice. The response is again different pending on which country or where it is source from, how it is cooked/ individual response etc.
The best way for one to learn to identify one's own response of different carbohydrate foods is to perform several sets of blood glucose tests -before meals and 2 hours after meals of similar meals of similar amount of carbohydrate of different type of rice ( or bread/ carbohydrate foods) & decide from there.
However, if we compare a slice of bread of equal amount of carbohydrate e.g. 15 g carbohydrate of a grainy bread ( not just wholegrain - one may describe it as a "unflappable" bread) the blood glucose response will be slower than a similar slice of bread of 15 g crabohydrate which is much more refined ( e.g. plain white soft refined bread). Just to remphasise on the point on total carbohydrate, comparing 4 slices of wholegrain bread which contains 60 g carbohydrate to 2 slices of plain refine bread with a total 30 g carbohydrate, the latter will have better 2 hours blood glucose results. As with less total carbohydrate intake, the lower the blood glucose. It is important to know one's individual "carbohydrate allowance" by speaking personally with a dietitian as it varies for different people.
Generally, the minimum total carbohydrate amount for the day should not be less than 135 g- 150 g based on most international guidelines. if one takes 3 meals per day, that gives about a minimum of 40-50 g carbohydrate per meal.
Similarly, the same applies to rice - most basmati rice has slower blood glucose response (which is known as lower glycaemic index) as compared to fragrant polished white rice. The response is again different pending on which country or where it is source from, how it is cooked/ individual response etc.
The best way for one to learn to identify one's own response of different carbohydrate foods is to perform several sets of blood glucose tests -before meals and 2 hours after meals of similar meals of similar amount of carbohydrate of different type of rice ( or bread/ carbohydrate foods) & decide from there.
