When rice is being cooked, rice grain absorbs water and heat from cooking softens the starch in rice grain. During soaking, the absorption of water by rice grains shorten the cooking time. By soaking the rice for 30 minutes, the cooking time of most varieties of rice can be reduced about 20 percent. Besides, soaking can reduce the phytic acid content of foods.
There are some tips to store uncooked rice properly to reduce weevils. Store the opened rice in a tightly sealed container and in a cool dry place. Purchase rice in smaller packing size if your consumption rate is low. Only open the rice packaging when you need to, then consume the opened pack of rice within one month. After finishing the rice in the filled container, rinse and dry the container before re-filling with a new pack of rice. Check your stock regularly to ensure that weevils are not present.
Basmathi rice has more intact starch amylose structure which slower the digestive process once consumed, resulting in releases its energy slowly keeping blood sugar levels more stable. Steaming helps to better maintain the structure so steamed basmati rice generally has a lower GI value. Basmathi rice comes in two variety- brown (unpolished) and white (polished). While both white and brown version of basmati rice provide important nutrients, brown basmathi rice contains higher dietary fibre content, B vitamins and minerals. A higher intake of dietary fibre can help to lower the risk of developing Type 2 diabetes.
Brown rice has high nutritional profile. It has good source of dietary fibre, antioxidants, and several vitamins and minerals. Thanks to its high dietary fibre content, brown rice has been shown to significantly reduce blood sugar level after the meal intake. Besides, brown rice is higher in magnesium content which has also been linked to a lower risk of type 2 diabetes.
When comparing basmathi rice and brown rice on the glycemic index scale, we find that they are very similar. Basmati rice, brown rice and wild rice have GI values in the medium range. They have a GI of 56 to 69. Brown basmati rice also called wholegrain basmati rice seems to be the most ideal rice variety for good diabetes management.