eating brown rice to fight diabetes

It is estimated that 18 million Americans have type 2 diabetes, and the number is increasing. Researchers at the Harvard School of Public Health have noted that the consumption of white rice has also increased drastically. These researchers found that eating five or more servings of white rice per week increases the chance of developing type 2 diabetes. Conversely, Dr. Qi Sun, an instructor at Brigham and Women’s Hospital in Boston, discovered that replacing 50g of white rice with an equal amount of brown rice lowers the risk of type 2 diabetes by 16%. (Brown Rice vs. White Rice: Which is Better? Bill Hendrick, Web M.D. Health News, June 14, 2010).

It is also important to note the study found that replacing white rice with other whole grains such as barley and wheat resulted in a 36% reduction in the occurrence of type 2 diabetes. The study mentioned above suggests brown rice benefits when included regularly in meals. In three studies conducted by the Health Professionals Follow-Up Study and the Nurses’ Health Study I and II, scientists studied rice consumption and compared it to diabetes risk in 39,765 men and 157,463 women. Adjustments were made for age, lifestyle and dietary risk factors. They found individuals who ate five or more servings of white rice had a 17% increase in their risk of diabetes. Their research also found that eating two or more servings of brown rice per week resulted in an 11% reduced risk of type 2 diabetes. This study is another strong indicator for brown rice benefits. (Ibid)

The difference between the two types of rice is a difference in what is termed the glycemic index. The glycemic index measures how quickly a certain food raises blood sugar levels. The studies mentioned above found that white rice has a higher glycemic index than brown rice. This is believed to be due primarily to the refining process. When brown rice is refined there is a loss of fiber, vitamins, and minerals such as magnesium. The brown rice also contains essential nutrients such as lignans, phytoestrogens, and phylic acid. All of these minerals and nutrients are believed to aid in the prevention of type 2 diabetes. Whole grain foods have also been shown to possess compounds which lower blood pressure and prevent cancer. (Ibid)

The underlying cause of type 2 diabetes is believed to be insulin resistance. The body’s cells become resistant to the insulin produced by the pancreas. Insulin is necessary to transport glucose into the cells. As the body ages, the cells become resistant to insulin, and they require more insulin for this transport process. When a food with a high glycemic index such as white rice is ingested, the blood glucose level spikes, which requires a high amount of insulin. The increased insulin in the bloodstream results in a drop in the blood glucose. It is these spikes and drops that cause damage to the peripheral nerves and blood vessels, resulting in damage to the eyes, kidneys, heart, and lower extremities.

While brown rice benefits seem evident, preparing it can prove challenging. Brown rice is provides more fiber than white rice and requires more water and a longer cooking time. A possible alternative to conventional preparation is to use a digital rice cooker. Rice cookers contain an inner pan that sits on an element. Certain amounts of rice and water are added to the cooker. The cooker senses when the rice is cooked by the temperature of the inner pan. This eliminates much of the guess work in preparing the rice.

Vegetables and sauces can also be added to enhance flavor. Eating brown rice not only increases an individual’s chance of preventing diabetes but can add a tasty addition to any meal.  For some tasty recipes and more information be sure to check out “Now, You’re Cooking with Brown Rice!” by Alice Henneman, MS, RD, of the University of Nebraska, Lincoln, Extention, Lancaster County.


Matthew Laphet is the  Co-creator of Rice Cooker Guide.com.

Photo: Lobo

on my mind monday 01.28.13

It's never the same two weeks in a row.  A collection of what I find interesting in the world of food, nutrition, and holistic health.  Here's what's on my mind.

Aspirin use linked to macular degeneration - While not definitive, it appears that there may be some connection between regular levels of aspirin use and macular degeneration.  
The first thing that comes to mind is why there would be a high need for aspirin use in the first place.  Second would be to nutritionally support ocular health. Lutein and zeaxanthin are both recognized as antioxidants that appear to reduce the risk of certain eye diseases including age-related macular degeneration (AMD) but I believe would also be supportive for overall ocular health. These carotenoids can be found in dark leafy greens such as kale, spinach, and collard greens as well as in eggs. Vitamin C is another antioxidant that is good for your eyes; it can slow the progress of loss of visual acuity as well as AMD Vitamin C is available in fruits and vegetables especially red bell peppers, broccoli, cauliflower, strawberries, citrus fruits, tomatoes and dark leafy greens. Zinc, a trace mineral, is also important as it helps to create melanin, a protective pigment; it can be found in spinach, sea vegetables, basil, thyme, and pumpkin seeds.

Eating hot foods off melamine plates may increase risk of kidney stones - Yes, those melamine plates and bowls may be cute, but, as with any plastic-type material, when they are exposed to hot foods some of the substance can migrate into the food.  And once it's in the food, if you eat it, it's in you.  Of course styrofoam is one of the worst offenders but how many of us remember to take our own to go boxes to the restaurant with us?  I'm trying to get better at this.  And I have gotten rid of all non-glass or ceramic dishware.  Well, except the sentimental pieces such as the bowl my daughter made in second grade.  But I am careful not to use them for hot things.  And I keep, little by little, chipping away at the amount of plastic that comes into contact with my food.  Now to just remember to bring those glass containers to the restaurant....

Ramen bowl iPhone doc - I'm not a huge fan of this product.  One I'm guessing it's made from melamine (see the article above).  Two, this kind of product encourages people to be more focused on their phone.  It's a proven fact that if we are engaged in another activity when eating, such as watching television, or in this case, being on the phone, we tend to eat more.  We are not mindful about what we are eating nor are we nourishing ourselves properly.  We're distracted and less aware of what and how much we are eating.  This product isn't available yet but I hope it doesn't come to market too soon.

Technology fasting - This is a great idea.  A few years ago I had heard of the concept of news fasting.  Taking a break from the overwhelmingly negative news feed that occupies us and is more and more readily available.  It stresses us out, but somehow we can't seem to help ourselves.  But by taking a break we de-stress, just a little bit.  Now is the idea of a technology fast.  I admit this is a hard concept as I find myself regularly interacting with technology.  But I'm planning to give it a try.  To take an entire day where I spend no time on the computer and plan to only use my phone for phone calls.  I'm willing to bet that, just as with a news fast, a technology fast is going to feel pretty good.

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the health concerns of unhealthy eating

You may think that processed food is an inexpensive way to feed your family.  But what are you really paying in terms of your health?