White Rice and Diabetes: Risk Factors
Studies show that eating white rice can increase the risk of developing type 2 diabetes. As mentioned earlier, the high glycemic rating of white rice can lead to a negative effect on the body’s insulin production and blood sugar levels.
Individuals who frequently eat rice (3-4 meals a day) were 1.5 times more likely to develop type 2 diabetes. The risk runs higher at an additional 10% for every large bowl of white rice consumed.
This is increasingly worrisome for Asian countries since it is found that they consume more rice than their western counterparts. Asian families on average consume 3-4 servings of white rice daily while Western families only report 1-2 servings a week.
This suggests that a no white rice diet to lose weight may be considered for avoiding diabetes.
The Benefits of No White Rice Diet to Lose Weight
Here are some benefits of the no white rice diet to lose weight:
Lower Risk of Diabetes
Since the frequent consumption of rice can lead to a higher risk of diabetes, it follows that eating less of it will lower your chances. Besides lowering your risk for diabetes, no rice also helps keeps your blood sugar levels in check.
Keep in mind that there are other factors for diabetes and solely stopping your consumption of rice will not guarantee being diabetes-free.
You can use this opportunity to replace white rice with a more nutritious option. This ensures that you feel full while meeting your nutritional requirements daily.
Coupled with proper exercise, removing rice from your diet may lead to losing weight.
White Rice Alternatives for Weight Loss
It might be difficult for Filipinos to adopt the no white rice diet to lose weight. Here are some alternatives that might make the transition easier:
This grain is locally grown in the Philippines and is a better source for energy by about 3 times compared to white rice. While higher in caloric content, this grain also boasts a higher amount of nutrients than rice. Those with diabetes should also pay attention to this grain because of its anti-inflammatory properties and ability to lower blood sugar levels.
Compared to its white counterpart, brown rice only notches a 68 in the glycemic index. This makes brown rice a more favorable option for diabetics and those who are at risk of developing it. Brown rice also contains all the nutrients that were stripped off during the milling process.