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Why Brown Rice Is Preferred?
 

Rice, high in complex carbohydrates and without fat and cholesterol, forms the basis of a traditional diet for a large part of the world’s population in regions including East and South Asia, the Middle East, Latin America and the West Indies.

All rice, either brown or white, is considered a good source of vitamins and minerals. White rice refers to milled rice, which has had its most important sources of fiber and nutrients -husk, bran, and germ - removed. After milling, the rice is then polished, giving it a bright, white and shiny appearance.

A recent study confirmed that eating white rice might lead to a higher risk of developing Type-2 diabetes and supported the long-held claims started in the 19th century that brown rice is healthier than white rice.

People with Type-2 diabetes would have high blood sugar levels, reflecting their body’s inability to produce sufficient insulin for breaking down sugars and starches into glucose for energy. They are riskier of developing other medical complications like kidney failure, high blood pressure and heart disease.

Researchers from the Harvard School of Public Health and Brigham and Women's Hospital in Boston reported that people who ate at least 5 servings of white rice a week had a 17 percent higher risk of getting Type-2 diabetes than those who consumed less than one serving per month. In the report, the researchers also concluded that replacing white rice and other refined grains with whole grains, including brown rice, would help reduce the chance of developing Type-2 diabetes. The findings were published in the June 14 issue of the Archives of Internal Medicine.

The study examined data from about 39,765 men and 157,463 women for up to 22 years., and found that people who ate 2 or more servings of brown rice a week would have an 11 percent lower risk of getting Type-2 diabetes than those who ate less than one serving a month.

Such findings certainly have greater implications for Asian and other populations in which rice is a staple food. A staple food is a food that can be stored for use throughout the year (or produced fresh any time of the year) and forms the basis of a traditional diet.

The rice consumption in the United States is still much lower than that in the Asian countries, but it is increasing rapidly. According to the report, more than 70 percent of the rice consumed in the United States is white.

If a third of a typical daily serving of white rice were replaced by brown rice, the risk of Type-2 diabetes could be reduced by 16 percent. Meanwhile, replacing white rice with other whole grains like barley and whole wheat could cut the risk of Type-2 diabetes by 36 percent.

Significant associations remained even after taking into account of the numerous factors such as age, body adiposity (fat), physical activity, smoking and other dietary factors, which might affect the results.

The reason that white rice raises Type-2 diabetes risk is, according to health experts, white rice has a higher glycemic index, meaning it can cause blood sugar levels to rise faster than brown rice. Brown rice, which retains the bran and germ, has more fiber (twice as much fiber as white rice), minerals, vitamins and phytochemicals than white rice.

The glycemic index (GI) is used to measure the effects of carbohydrates on blood sugar levels. A high GI value means carbohydrates break down quickly during digestion and release glucose rapidly into the bloodstream, while a low GI value means carbohydrates break down slowly and release glucose gradually into the bloodstream.

Results of the study also showed the importance of eating whole grain food. To be healthy, one should adopt a healthy lifestyle that includes healthy diet and regular exercise. Remember this, healthy eating habits are one of the most important factors affecting our health.

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