Rice Not only is it the basis for Valencian paella or sushi—a trendy meal in Spain—but it is part of every family’s diet, especially if it has children. However, various studies warn about the risk of a excessive consumption of this grain, One of these works was carried out by researchers from the School of Public Health Harvard (HSPH) and found that eating five or more servings of white rice per week was related to increased risk of type 2 diabetes , In contrast, eating two or more servings of brown rice a week was associated with a lower risk of disease.
The researchers estimated that replacing 50 grams of white rice (just one-third of a typical daily serving) with the same amount integral rice Will reduce the risk of type 2 diabetes by 16%. The same substitution with other whole grains, such as whole wheat and barley, was associated with a 36% lower risk.
white vs brown rice
Brown rice is better than white rice in many ways Fiber content, Minerals, Vitamins and phytochemicals, and often do not cause large increases in blood sugar levels after meals. Grind and polish brown rice Removes most vitamins and minerals. Additionally, grinding removes most of its fiber, which helps prevent diabetes by slowing the entry of sugar (glucose) into the bloodstream.
Harvard researchers examine the consumption of White and brown rice in relation to type 2 diabetes risk Among 157,463 women and 39,765 men participating in the Brigham and Women’s Hospital-Based Nurses’ Health Study I and II and the Health Professionals Follow-Up Study. The researchers analyzed responses to questionnaires on diet, lifestyle and health conditions that the participants completed every four years. He documented 5,500 cases of type 2 diabetes during 22 years Follow-up in NHS I participants was 2,359 cases over 14 years in NHS II participants and 2,648 cases over 20 years in HPFS participants.
substituting other whole grains for white rice was more strongly associated with reduce the risk of diabetes, This observation may result from more reliable estimates based on participants’ higher consumption of whole grains other than brown rice, the researchers said.
high glycemic load
Refined rice is basically a starch with a high glycemic load and, as with refined flour, it causes a significant increase in blood glucose, which leads us to the most prevalent diseases in the world today, such as diabetes or obesity. will take.