Holistik Health

Prevent Type 2 Diabetes with Brown Rice and Other Whole Grains

People have long advocated nutrient-dense whole grains over processed white rice and white breads. Take brown rice for example, it is extremely fiber rich, loaded with B vitamins, phytochemicals and other nutrients. In addition to this great list of benefits, scientists are now finding that brown rice and other such whole grains have disease-fighting properties.

Researchers at Temple University found that a compound in brown rice lowers blood pressure and can even prevent heart attacks. At Harvard School of Public Health, researchers recently found that eating two or more servings of brown rice per week (that’s hardly anything) slashes the risk of type 2 diabetes. All you have to do is eat brown rice twice a week (that’s two out of 21 meals in a week, not even counting snacks) and you slash your chances of type 2 diabetes. Why wouldn’t you do it?
Simply replacing white rice and other processed white breads with whole grains and brown rice – paired with exercise and weight management – could prevent and even potentially reverse type 2 diabetes. This is amazing, especially since type 2 diabetes has reached epidemic proportions here in the U.S. 6 million people in the U.S. currently have type 2 diabetes and another 57 million Americans have a pre-diabetic condition with higher than normal blood glucose levels. Type 2 diabetes is a disease to take seriously. It can lead to heart and blood vessel disease, nerve damage, hearing problems, kidney damage, and much more. It’s not a disease to ignore.
Simply replacing 50 grams of white rice (about 1/3 of a daily serving) with 50 grams of brown rice can lower the risk of type 2 diabetes by 16 percent! If you replace those 50 grams of white rice with other whole grains like barley or whole wheat, the risk of type 2 diabetes drops by a whole 36 percent! That’s crazy. Think about it, you’re only replacing 1/3 of the daily serving, not even the whole thing.
As if this isn’t enough already, here are a couple reasons to avoid white rice completely. Five or more servings of white rice in a week increased the risk of type 2 diabetes. White rice sparks large increases in blood sugar levels after meals – brown rice doesn’t do this. Also, not only is white rice stripped of most of its vitamins and minerals through the milling and polishing processes, but it is also wiped clean of its fiber content. Fiber is the most important thing! Its what appears to keep diabetes in check, slowing the rush of sugar into the bloodstream. Its easy to prevent type 2 diabetes. Replace your white rice with brown rice or other whole grains.

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Mat Robar

Holistik Health is your one-stop shop to reading up on the latest trends in alternative medicine and health, from Moringa to Chia Seeds, we cover it all!

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