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
