When it comes to the fight against diabetes, most people are worried about sugary foods. While staying away from sugar-laden items, a lot of people are unaware that there is a food staple posing a much bigger threat every day.
According to statistics, Asians have an elevated chance of developing diabetes. For a while, this was credited to the genes given that Caucasians are said to eat more foods that cause the disease. Plus, Asians are lauded for their lifestyle and being physically very active.
But researchers nowadays have discovered the shocking criminal: white rice. A great part of the Asian daily diet, white rice is full of starch that can burden the body with so much blood sugar. As a consequence, diabetes risk increases.
The Dangers of White Rice
Zee Yoong Kang, the chief executive of Health Promotion Board, shares his plan to decrease cases of diabetes around the world, mostly in Asia where it seems to be out of control these days. According to Zee, a meta-analysis demonstrated that white rice, when consumed on a daily basis, can raise diabetes risk by up to 11% in the world. But why is white rice so hazardous? Based on the results of researchers from the Harvard School of Public Health who conducted their study for up to 20 years, white rice isn’t safe to consume as a lot of people think:
- One bowl of rice has at least twice the carbs in one can of soft drink. Why is this bad? Since carbs are transformed into sugar. Our pancreases create insulin so that the body can use sugar. But there are some types of foods, such as white rice, in which sugar is effortlessly absorbed into the blood. This creates sugar spike, making the pancreas work more than they are supposed to.
- When sugar spike occurs, you know It is not good for you. Given that the pancreases are working harder on the regular, they become less proficient in making insulin. Consequently, the body soaks up more sugar.
- Excess sugar is bad. Consuming white rice on a daily base can cause kidney damage since there is too much sugar in the body. This is where diabetes begins.
A lot of Asians consume refined carbs, such as rice and noodles. These foods are loaded with sugar. What is even worse is that if you have a high body mass index, your diabetes risk raises the more you eat white rice.
Fortunately, there are ways to fight this risk increase and amongst them is to replace 20% of white rice consumption with brown rice. By basically doing so, you cut your risk by up to 16%.