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White rice causes a rapid and high rise in blood sugar. Experts from the Harvard School of Public Health point out through Harvard Health Publishing that a serving of white rice has almost the same effect as eating pure table sugar.
Foods with a high glycemic index cause a rapid rise in insulin and blood sugar or glucose and low glycemic foods have a slower and less effect. Rice is considered a high glycemic index food , but varies by type and amount of processing
According to data from Oregon State University, boiled white rice has a mean glycemic index of 63 and table sugar (sucrose) is 63.
Low GI foods have a rating of 55 or less, foods with medium GI 56 – 69 and high GI foods 70 – 100.
Harvard suggests opting for brown rice
Brown rice has a low glycemic index of 50. Whole grains are one of the healthiest sources of carbohydrates. Promote good health by providing fiber , vitamins, minerals and important phytonutrients.
Harvard notes that choosing good sources of carbohydrates can help control blood sugar and weight. Eating healthier carbohydrates can help prevent diabetes and heart disease.
The sources less healthy carbohydrates include white bread, cakes, sodas, and other highly processed or refined foods.
A meta-analysis of 14 international studies found a reduction in 32% risk of type 2 diabetes with a high intake of whole grains, including brown rice (3 servings daily), while white rice was associated with an increased risk of diabetes in some studies. Meta-analysis published in 2013 in the European Journal of Epidemiology.
In a study that included almost 899 thousand participants conducted in the United States, the intake of two or more high weekly servings of brown rice was associated with a reduction of 11% risk of type 2 diabetes. This study was published in 2010 in the Journal of the American Medical Association.
Differences between white rice and brown rice
Refined rice is one that is polished to remove the bran layers and the embryo. Only the starchy white endosperm remains; hence the name “white” rice.
Harvard explains that the process of The grinding and polishing of white rice removes most of the naturally occurring B vitamins, minerals, phytochemicals and fiber. Later, part of the vitamins can be added again B and iron, in which case the word “enriched” should appear on the packaging.
Unlike white rice, in whole or brown rice, the fibrous bran layer and the Nutrient-rich germ remains intact , thus it tends to take longer to cook and has a more chewy texture than refined white rice.
It may interest you:
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– Eating two servings of fruit a day can reduce your risk of diabetes
– 2021 Diabetes: 5 best foods for breakfast and avoid spikes in sugar blood