Why GI (Glycemic Index) matters

Different Glycemic Index rating in different types of rice indicates how quickly the different rice types break down to glucose in our bloodstream. What makes these rices different in GI is the type of starches they contain combined with the shape of the grains. The two main starches found in rice varieties are amylose and amylopectin.Wikipedia explains that the less sticky long-grain rice have a much lower glycemic load.

Good Carb vs. Bad Carb in the Glycemic Index
From whole grains to sweet treats, carbohydrates impact the body quite diversely. Specifically, blood sugar fluctuates with not only carbohydrate sources but with the type and quality of each. The glycemic index can aid in what dictates "good" carbs versus "bad" carbs and help weaken carbohydrate misunderstanding

Glycemic Index Factors
Though the GI value reflects the carb type, there are additional factors that may reflect blood glucose beyond the specific food:


Portions
The larger the portion, the higher the glycemic index can rise. Try sticking to recommended portion sizes to reduce unnecessary blood sugar spikes. Additionally, pairing carbs with a protein or fat source can further reduce exaggerated blood sugar levels.


Combination Foods
Stay mindful of combining high glycemic foods and like mentioned above, combine carbs with protein or fat. For instance, though salad is known to be a healthy meal option, adding dried fruits, croutons, and sugar-laden dressings can ultimately increase the total glycemic index.


Cooking
The cooking and preparation of foods can have a significant impact on glycemic indexes. Generally, raw foods have a lower GI than in their cooked form. For example, raw carrots have a GI of 20 while cooked carrots have an increased GI of 50.


Storage
If you have ever stored bananas for a prolonged period of time, you more than likely noticed a change in color and an enhanced sweetness. The riper the fruit, the higher the GI.


References:
Glycemic Index and Diabetes. American Diabetes Association. Available at: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html.