Eating white rice on a regular basis may increase the risk for type 2 diabetes, according to new research.
When it comes to the war on diabetes, most people are concerned about sugary foods. While avoiding sugar-laden products, many are not aware that there is food staple posing a much bigger harm every day.
According to statistics, Asians are more likely to develop diabetes. For a while, this was attributed to genes because Caucasians are said to eat more foods that cause the disease. In addition, Asians are praised for their lifestyle and physical activity.
But today, researchers have found a shocking culprit: white rice. White rice is a normal part of the Asian daily diet, but it is full of starch that can overload the body with so much blood sugar flow. As a result, the risk of diabetes increases.
The Dangers of White Rice
Zee Yoong Kang, executive director of the Health Promotion Board, shares his plan to reduce diabetes worldwide, especially in Asia, where it seems to have echoed these days. According to Zee, a meta-analysis showed that white rice, if eaten daily, could increase the risk of diabetes by up to 11% worldwide. But why is white rice so dangerous? Based on findings from researchers at Harvard School of Public Health who have conducted their research for up to 20 years, white rice is not as safe to consume as many people think:
One bowl of rice contains at least twice the carbohydrate in one can of soft drink. Why is this bad? Because carbohydrates are converted to sugar. Our pancreas produces insulin so that the body can use sugar. But there are foods, like white rice, in which sugar is easily absorbed into the blood. This causes sugar spike, making the pancreas work more than it should.
When a sugar spike comes out, you know it’s not good for you. Because the pancreas is regularly more potent, they become less effective at generating insulin. As a result, the body absorbs more sugar.
Excess sugar is bad. Eating white rice every day can cause kidney damage because there is too much sugar in the body. This is where diabetes begins.
Many Asians consume refined carbohydrates, such as noodles and rice. These foods come with a lot of sugar. What’s worse is that if you have a high body mass index, your risk of diabetes increases the more you eat white rice.
Fortunately, there are ways to combat the increase in risk, and among them is replacing 20% of white rice consumption with brown rice. You can reduce your risk by up to 16% with a simple process.