It is not harmful consumption of 1-2 servings of rice per week experts say. But more often consumed, the more increases the risk of developing cancer, suggest results of four studies.
Proper Eating for Diabetes Type 2
Replace white rice with brown one to prevent diabetes
According to experts, the connection can be explained by the effect of white rice on blood glucose levels, due to its relatively high glycemic index.
High-glycemic is food low in fiber, but rich in carbohydrates. In their consumption they cause a surge in blood sugar.
To a gradual increase of glucose, without sharp peaks and dips result low-glycemic foods such as brown rice. Such products are high in fiber.
In addition to being low-calorie and less carbs than white, brown rice contains more magnesium (85.8 mg), phosphorus (150 mg), potassium (154 mg) and calcium (19.5 mg) for the amount of approximately 200 For comparison – the same amount of white rice contains 24.1 mg of magnesium, 68.8 mg phosphorus, potassium, 3.94 mg and 5.6 mg of calcium.
It is believed that nutrients such as fiber and magnesium help prevent the development of type 2 diabetes.
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Researchers tracked the diets of 350 thousand people from China, Japan, USA and Australia, taking into account factors such as body weight and levels of exercise. Within 22 years about 13 200 people developed diabetes.
It was found that lifestyle and diet, including high consumption of rice, contributing to increased risk of disease.
One study found that consumption of white rice, more than 5 servings per week increases the risk of type 2 diabetes by as much as 17%.
When consuming brown rice at least 2 times a week, the risk is 11% lower.
According to the results if 50 grams white rice and rice products are replaced with an equivalent amount of brown, the risk of type 2 diabetes decreases with 16%. If we replace white rice with other whole-grain products, the risk is even less – about 36%.
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