Want to reduce your risk of type 2 diabetes? Start by changing the way you eat. Lowering the risk of type 2 diabetes doesn’t mean giving up all the foods you love – simple substitutions can make all the difference. Why not start by substituting brown rice for white?
Substitute Brown Rice for White to Reduce the Risk of Type 2 Diabetes
A study published in the Archives of Internal Medicine showed that replacing fifty grams of white rice with brown rice was enough to lower the risk of type 2 diabetes by sixteen percent. Researchers in this study also found that people who ate more than five servings of white rice a week had a higher risk of type 2 diabetes – compared to those who ate white rice only once a month. Brown rice lovers take heart! This same study showed that rice lovers who enjoyed more than two servings of brown rice a week significantly reduced their risk of type 2 diabetes.
Why Does Substituting Brown Rice for White Lower the Risk of Type 2 Diabetes?
To make brown rice, only the outer hull of the grain is removed – which leaves the vitamins and minerals intact. White rice is made by processing the rice which removes the nutrient-rich bran and the germ – the parts that contain most of the vitamins and minerals. The “stripped” rice is then polished and synthetic vitamins and minerals are added to compensate for the natural nutrients lost during processing. Not only are the vital nutrients removed, but the fiber is too. A cup of white rice has less than a gram of fiber, while brown rice has three to four grams of heart-healthy fiber.
Brown rice is considered to be a whole grain, whereas white rice is a processed grain. Studies show that diets rich in whole grains are associated with a lower risk of type 2 diabetes. Why is this so? Whole grain foods are absorbed more slowly and cause a slower rise in blood sugar and insulin levels than polished, processed grains such as white rice. This keeps insulin levels lower and reduces the risk of insulin resistance.
Eating Brown Rice to Lower the Risk of Type 2 Diabetes: The Bottom Line
To lower your risk of type 2 diabetes, substitute brown rice for white rice in your recipes. To make the transition easier, make the change slowly by mixing half white and half brown rice together initially – and gradually reducing the amount of white rice. You can also give brown rice a fluffier texture by adding a little more water when you cook it. It takes a few weeks to adjust to the slightly different taste and texture of brown rice, but it’s worth it when you consider the health benefits. It’s a change worth making.