Demonstrated by a new study published online by the Archives of Internal Medicine, suggesting that choosing brown rice over white rice may help reduce the risk of type 2 diabetes.
People who ate at least five servings of white rice a week had a 17 percent increased risk of type 2 diabetes, while those who ate at least two servings of brown rice a week reduced their risk of type 2 diabetes by 11 percent.
Brown rice (or “hulled rice”) is unmilled or partly milled rice, a kind of whole, natural grain. It has a mild nutty flavor, is chewier and more nutritious than white rice, and becomes rancid much more quickly. Any rice, including long-grain, short-grain, or sticky rice, may be eaten as brown rice.
The researchers estimate that if people replaced white rice with brown rice, the risk of type 2 diabetes would go down by 16 percent.
Indeed, researchers found that brown rice eaters as a group tended to be more physically active, leaner, less likely to smoke, and perhaps most importantly, had a higher intake of fruits, vegetables, and whole grains — all choices that help lower risk of developing diabetes.
brown rice is high in fiber and “diets high in fiber are protective for a number of risks including colon cancer, obesity, and diabetes.” So adding more whole grains, such as brown rice, is always a good thing. Type 2 Diabetes Food List.
Samantha Heller, MS, RD, former head of the New York University Langone Medical Center’s Outpatient Cardiac Rehabilitation and Prevention Program and a spokeswoman for Diabetes Restaurant Month, an educational program sponsored by Merck, says in a news release that refined grains “can wreak havoc with blood sugar levels and energy” and increase the risk not only for type 2 diabetes but for obesity, cardiovascular diseases, and other health problems.
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