If you are one of those people who crave for rice on the dining table and keep away from it for reasons of health and wieght control, then good news might just be around the corner. A recent study undertaken in the US has interesting findings, which say replacing white rice with brown rice may reduce the risk of developing type 2 diabetes.
The finding is of great relevance in a country like ours where rice is a staple diet in many regions and even in areas that largely consume wheat, rice is quite often an ingredient of a favorite dish. The study shows that if you replace the white rice in a dish with an equivalent amount of brown rice it could lower the risk of type 2 diabetes by almost 16%.
Refining takes it all out
White rice is obtained by removing bran and germ portions from brown rice, which is what renders white rice less in nutrition and also increases the risk of type 2 diabetes on regular consumption. White rice has a higher glycemic index than brown rice. Glycemic index is a measure of how soon a food item can increase blood glucose levels against the same measure of glucose. This high glycemic index is attributed to the disruption of the physical and botanical structure of the rice grains during refining of the base grains and hence is liable to lead to type 2 diabetes faster.
Another consequence of the refining process is the loss of fiber, vitamins, magnesium and other minerals, lignans, phytoestrogens and phytic acid, all of which may contribute to be protective factors against the risk of diabetes.
So white rice is less nutritious and increases the blood glucose levels faster while brown rice is more wholesome, generates blood sugar slower and helps protect against the development of diabetes. Brown rice is recommended not only for people prone to diabetes, but also for those with cholesterol problems as the oil content in rice bran lowers LDL cholesterol.
Why should you shift?
Brown rice and whole grains in general are natural health guards. Here are some more reasons why you must shift to brown rice and after reading through it don't be surprised if you are left wondering, is there any health benefit not associated with it?
- Brown rice digests slowly: The slow digestion process keeps levels of blood sugar and insulin in check and is beneficial for the body.
- It greatly reduce the risk of type 2 diabetes
- It helps you in weight reduction. Brown rice helps you lose weight easily and also keeps you from gaining weight easily.
- It can protect you against metabolic syndrome. Metabolic syndrome is a condition that increases the risk of diabetes and heart diseases and also a stroke. Brown rice and whole grains consumption may protect you against this condition and has been proven to do so in research studies.
- It reduces the risk of heart disease
- It helps you cut cholesterol levels
- Brown rice can keep your blood pressure under check
- It can help decrease the chances of a stroke, especially in women. This has been ratified by a recent study undertaken by Harvard.
- It can reduce risk of cancer. A growing number of studies show that eating whole grains regularly, reduces cancer risk. Consumption of whole grains is thought to block DNA damage, thereby suppressing the growth of cancer cells, and provide antioxidant protection that prevents the formation of carcinogens.
Whole Grains Recommended
It is recommended that whole grains should be the primary source of carbohydrates. So whatever your favorite dish, ensure the ingredients are whole grains rather than refined ones. It might be difficult to get used to the taste of whole grains initially, but the taste slowly grows on you, nourishes you and keeps you in good health always.
Note : This is just for the general information of the readers. For more details and guidance please consult a dietitian/doctor.
Best Regards
Prakash Nair
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