Eat Brown Rice Instead of White Rice to Lower Risk of Developing Type 2 Diabetes

Isn't it interesting, the impact a food choice can have on our health? A new study is showing the simple replacement of white rice in our diets with brown rice can actually lower the risk of developing type 2 diabetes.

This is of particular interest since eating white rice in the United States has dramatically increased in the past few decades and there are about 18 million Americans that have type 2 diabetes.

18 million Americans have type 2 diabetes

The study shows that eating two or more servings of brown rice per week demonstrates a lower risk of developing type 2 diabetes. But be ware, eating 5 or more servings of white rice per week will increase the risk.

It is estimated that replacing one third of a serving of uncooked white rice with the same amount of brown rice daily would lower the risk by 16%. And better yet, if the same amount of white rice were replaced by whole grains such as barley or wheat, the risk could be reduced by 36%.

High glycemic index foods cause spike in blood sugar level

White rice is created by removing the brain and germ portions of brown rice. Basically removing all the nutrient and healthy parts. More than 70% of rice eaten in the United States is white rice. White rice also has a higher glycemic index which is the measurement of how fast a particular food raises blood sugar levels compared with the same amount of actual sugar. High glycemic index foods help to desensitize the cell membranes making them insulin resistant which is the basis of type 2 diabetes.

This refining process also has the consequences of removing the fiber, vitamins, magnesium and other minerals, many which are protective factors against diabetes risk.

The researchers examined rice consumption and diabetes risk in 39,765 men and 157,463 women in three separate studies. The study included information about diet, lifestyle, and health as well as rice consumption.

5 or more servings per week of white rice increase risk of diabetes type 2 by 17%

It was discerned that participants that ate five or more servings of white rice per week had an increased risk factor by 17% for developing diabetes type 2 as compared to those who ate less than once serving per month. And by eating two or more servings of brown rice per week, participants had an 11% reduced risk of developing the disease as compared to people who ate less than one serving of brown rice per month.

The United States government's current Dietary Guidelines for Americans states that grains, including rice, as one of the primary sources of carbohydrates and recommends that at least half of the grain servings come from whole grains. Refined grains such as white rice can actually have a very negative impact on blood sugar levels and energy and thus health overall. Not only does it increase the chances of developing diabetes type 2 but also obesity, heart disease and related health problems.

Source:

CNN

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