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Diabetes Risk: Brown Rice vs White Rice

Armen Hareyan's picture

A very large study, conducted by U.S. researchers shows a close link between white rice consumption and type 2 diabetes risk. On the other hand the study also shows that increased consumption of brown rice significantly decreases the risk of developing diabetes. The researchers say if you don't like brown rice, at least mix them together because brown rice releases glucose. While the researchers are studying to find treatment for diabetes, decrease your risk by starting to use more brown rice recipes.

Much of the world's population consumes rice. Sometimes people eat a lot rice. However, a study by a team of scientists from Harvard University, published in the June 14 issue of the Archives of Internal Medicine, shows that people who eat white rice five times a week had 17 percent higher risk of developing type 2 diabetes compared to those who eat only once a month.

The reason lies in white rice nutrition facts. White rice is refined and then processed. During this process it loses its nutritional qualities.

Therefore, researchers recommend people giving their preferences to recipes that are cooked using brown rice. Actually the recommend adding other types of wholegrain foods to your diet as well. These are more healthier options as brown rice and wholegrain foods are known for releasing glucose more gradually.

This study shows that regular consumption of brown rice - 5 servings a week - reduces the risk of diabetes by 36 percent.

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About 39 765 men and 157 463 women participated in this study. Studying this cohorts, the researchers also took into consideration the updated diet, lifestyle practices, and disease status of these people. Age factor was also taken into consideration.

This study points out how important it is for health to eat whole grain food. This must obviously be done in conjunction with a healthy lifestyle, which will include following a healthy diet and exercising regularly. Healthy eating habits are one of the most important factors affecting our health.

Brown Rice Recipe

For today consider this brown rice recipe with olives. It may sound a little odd because it has salty olives and sweet raisins. But in reality, these two fine ingredients make a delicious contrast with one another, mixed with brown rice.

This simple recipe needs 3 cups of cooked brown rice, 1 lb ground turkey, one chopped onion and 1 green bell pepper. You will also need 1 can of small pitted black olives (preferably drained) and 1/2 cup of raisins.

In four simple moves you can start cooking brown rice recipes taking your family health on the path of preventing diabetes.

Brown the meat in a skillet and add onions. Cook them a little bit. Add the bell pepper. Add the rice, olives and raisins and health through. Then you can just season it with salt and pepper according to your taste.