Will washing the starch off of potatoes and rice lower Glycemic Index?

While it's a good idea to rinse potatoes and rice after cooking, it won't significantly lower their Glycemic Index (GI). Here's why:

* GI is a measure of how quickly a food raises blood sugar levels. It's determined by factors like the type of starch, the amount of fiber, and the cooking method.

* Washing removes some starch, but not enough to impact GI dramatically. Starch is embedded within the food's structure, and rinsing only removes surface starch.

* GI is mainly affected by the type of starch present. Potatoes and rice contain a mix of starches, some of which digest faster than others.

* Other factors like cooking method have a bigger impact on GI. For example, steaming potatoes instead of frying them can lower their GI.

Here's what you can do to manage blood sugar levels when eating potatoes and rice:

* Choose starchy vegetables like potatoes with lower GI: Red potatoes, sweet potatoes, and Yukon Gold potatoes have a lower GI than white potatoes.

* Cook rice differently: Brown rice has a lower GI than white rice. You can also try cooking rice with less water to create a more resistant starch that digests slower.

* Pair potatoes and rice with protein and fat: This will help slow down the absorption of carbohydrates and lower the GI.

Overall, while rinsing potatoes and rice is good for removing excess starch and improving texture, it's not a primary way to lower their Glycemic Index. You can manage your blood sugar levels better by making other dietary and lifestyle choices.