The method in which a food is prepared also influences its glycemic index. During preparation the breakdown of starch structures within the food can deliver higher glycemic loads.
Therefore, minimally milled varieties of rice, such as brown rice and par boiled rice, are healthier options when compared to foods prepared from flour from whole rice or wheat, such as string hoppers, hoppers, pittu, noodles and bread. Therefore, foods prepared from whole grain flours are better than foods made from polished flour varieties.
Kurakkan flour has a high GI index, therefore diabetics should control the quantity of kurakkan flour preparations such as kurakkan roti, thalapa, pittu etc.
Glycemic Load (GL)
This is a measure of the type and amount of carbohydrates. In addition to GI value, potion size is also important in managing blood sugar levels.
Large portions of a low GI food can also deliver a large glycemic load (GL) which increases blood glucose. Therefore diabetic patients have to consider the GI of food together with portion sizes. As GI is estimated with a standard amount of carbohydrate load, which may or may not be the normal serving size, glycemic load (GL) was introduced to apply the GI concept to the normal serving sizes of foods.
Desirable GL is Low or Medium. If high GL is eaten, it should be combined with a Low GI food.
For instance: white rice (high GI – 87) / whole meal bread (high GI – 70-82) is eaten with vegetables (low GI – Less than 10) in appropriate servings, the combination will fall within the medium GI range.