Effects of White & Brown Rice on Diabetes

15 Jun

I’m very keen on simple diet changes that people can make that will give them boosts to their health.

Too many health programmes focus on complicated meal plans, boring menus, or require exotic (and expensive) ingredients, which basically mean that the polite clients nod and accept the advice but have no idea how to live by those changes.

Doesn’t it make more sense for health professionals to offer advice that is realistic, practical, and works around each client’s needs and abilities?

Well, that’s my mini-rant over anyway!

Which brings me to this post – a study by Harvard School of Public Health (HSPH) has revealed the different effects that white and brown  rice have on Diabetes.

I’ve been recommending that my clients make the change from white to brown rice for years.  It’s one of those easy steps that offer great health benefits.  While white rice is a refined carbohydrate that has been stripped of much nutritional value, brown rice is a whole grain rich in B vitamins, manganese, selenium, fibre and iron.  It has a more nutty texture than white rice, and takes slightly longer to cook, but it is widely available and can easily replace white rice in all meals.

The latest study by the HSPH is the first to focus specifically on the link between rice consumption and Diabetes, and the results are very encouraging.

It found that while consuming 5 or more portions of white rice a week is linked with an increased risk of type 2 Diabetes, eating just 2 portions a week of brown rice lowered the risk.

Rice consumption has increased dramatically within the US and UK in recent years, and the majority of that consumption is of white rice.

The study found that replacing just 50g (around a third of the typical rice portion for an adult meal) of white rice with brown could lower the risk of developing type 2 Diabetes by 16%.

The fibre present in brown rice is a vital part of this result, as it’s presence slows the release of sugar into the bloodstream, thereby deterring the development of Diabetes.

The large study followed almost 200,000 people with follow-up reviews occurring over 22 years.


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