Which types of rices should you eat?

Since rice is the predominant carbohydrate source in Asia, its glycemic index determines to a large degree the overall glycemic index of the Asian-style diet. Rice varies markedly in its glycemic index, depending on the variety and the amount of starch it contains. those varieties with more amylose have lower G.I. values: Amylose is a straight-chain starch molecule that tends to line up with itself in rows, forming tight bonds that make it less likely to gelatinize during cooking. Compared with amylopectin, a branched-chain starch, amylose starch needs higher temperatures and longer cooking times to gelatinize. Because the starch is not fully gelatinized during cooking, higher amylose rice has a lower glycemic index.

Some rice, such as glutinous or sticky rice, contain only amylopectin with no amylose at all. As a result, the texture of the rice is quite different - the individual grains of rice stick to each other, hence the name "sticky" rice. On the other hand, rices with a high amylose content retain more of their individual integrity: it's possible to pick up the individual grains.

Asian-style diets differ from Western diets in many ways, one of which is the proportion of plant to animals foods. In this menu, the protein content comes more from plants than from animal sources, and the rice and noodles keep the carbohydrate content high.