Eating White Rice Ups Your Chance Of Diabetes

For those who enjoy white rice as a regular part of your diet... take note. A recent international analysis finds those who consume white rice regularly have a much higher chance of diabetes.

Researchers examined the results of four earlier studies carried out in the U.S., Australia, Japan and China. None of the 350,000 subjects participating in these projects were diagnosed with diabetes at the beginning of studies that lasted from between 4 to 22 years.

The team saw a strong link between regularly consuming white rice and the onset of type 2 diabetes, the link being greater in women compared to men.

The larger volume of white rice a subject consumed, the greater the risk for diabetes. Each serving (6 ounce/158 grams) of this rice brought a 10% increased chance of diabetes according to the estimates of the team.

When you compare white to brown rice, white might be more popular, but it is also one of the least nutritious varieties - with lower amounts of fiber as well as magnesium and vitamins being stripped away during the refining process. Getting these valuable nutrients has been linked to a lower risk of type 2 diabetes the researchers point out.

White rice also has a high GI score. The (GI) glycemic index is an indication of how a food effects blood sugar. Diets with lots of high GI foods are also linked to more type 2 diabetes. Even so white rice is eaten most often worldwide.

Bear in mind that this research does not prove that white rice causes type 2 diabetes.

However, experts consider these findings important. Even though white rice is a simple carb, it's also a high GI food and can be the cause of increased levels in blood sugar even if you don't have diabetes. Low glycemic food choices are always going to be a better option in terms of reducing your risk of diabetes.

There are better alternatives to the white rice we eat so much of; you might try brown rice, barley or quinoa, buckwheat or any number of whole grains. An overall low fat, reduced calorie eating plan is what most experts will recommend when it comes to giving your body enough of what it needs, without too many calories that add pounds.

If you're seriously trying to ward off type 2 diabetes, you want to do more than make some changes in your diet. You also need to be more active - 30 minutes of moderately intense activity at least 5 days a week.

If you haven't been active for a while talk to your doctor first and be sure to start slow and build your workout length and intensity over time. And remember, you don't have to get all that activity in one shot - you can break it down into 10-minute increments all through the day and get the same benefits. Keeping your weight under control should help you lower your chance of diabetes.


Article Source: Kirsten Whittaker