Does the starch absorb liquid easily?
The more a starchy food absorbs water and expands when cooked, the faster it is digested and the higher its glycemic load. White rice expands more than brown rice does. Potatoes (meaning white potatoes, russets, red potatoes, and others in this family) expand more than do sweet potatoes (which are not related to white-fleshed potatoes, despite their name). Pasta has a somewhat lower glycemic load because it is digested more slowly, especially if it is cooked al dente rather than overcooked until it is swollen and soft. How heavily processed is the food? One factor in a grain product’s glycemic load is its degree of refinement. In general, the smaller the pieces, the faster they are digested. This is one reason finely ground wheat flour is digested faster than coarsely ground (sometimes called “stone-ground”) wheat flour. It’s the same with steel-cut oats compared with instant oatmeal. Some scientists think that the glycemic load of the average American diet has increased because we’re
