- White rice is the refined form of rice, so it has higher glycemic load/index properties than brown rice. Always choose brown rice over white if possible.
- Jasmine and Basmati, while still refined, are less glycemic than other forms of white rice.
- If you consume white rice with lean protein and healthy fat, it will not have the same glycemic effect than if eaten without them.
- A few servings of white rice daily with a balanced meal is not real the problem. The problem is the other refined, as well as excess, carbohydrates that are consumed in addition to the white rice on a daily basis.
Wednesday, April 11, 2012
A recent BMJ article found that higher consumption of white rice is associated with a significantly increased risk of type 2 diabetes, especially in Asian (Chinese and Japanese) populations. Using the incidence rate of diabetes in a middle aged US population (15.2 cases/1000 aged 45-64) each serving per day increase was associated with a 11% increase in risk of diabetes for the overall population. Here are some realities about how to interpret this study:
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