Rice and Health Diabetes

 Rice and Health Diabetes Because considerable amounts of rice are eaten in some countries, together with an increasing worldwide prevalence of type 2 diabetes and insulin resistance, rice consumption's effect on health has been studied. Rice is considered a high GI meals but it varies based on the kind and amount of processing (processing raises the GI). Reports show the GI of rice ranging from 48-93. [2] Low GI foods have a score of 55 or not, moderate GI foods are 56-69, and higher GI foods are 70-100. The average GI for brown rice is reduced at 55, whereas the GI for white rice is significantly greater at 64. [3] Observational studies have found an association between a high GI diet and increased risk for type two diabetes. A meta-analysis of large cohort studies from Western and Asian populations found a 55% increased risk of developing type 2 diabetes when comparing the highest to lowest intakes of white rice in Asians. This exact same study also discovered a minor increased risk in Western populations, although the finding wasn't significant, possibly a result of their reduced overall rice ingestion. [4] Another meta-analysis of 16 global cohort studies assessing whole grain and refined grain intake found that a 32% risk reduction in type 2 diabetes risk with a high whole grain intake including brown rice (3 servings daily), whereas white rice has been associated with an elevated risk of diabetes in some studies but not all. [5]In a different analysis observing three large prospective cohorts from the U.S. of 39,765 men and 157,463 women, it was found that those who ate five or more servings of white rice weekly compared with those eating less than one serving per month had a 17 percent greater risk of developing type 2 diabetes. In contrast, the highest intakes of brown rice two or more servings weekly in comparison to the lowest intake of less than one serving per month was associated with an 11% reduced risk of type 2 diabetes. [3]The message of these studies was consistent with public health recommendations to replace refined grains with whole grains, and to select at least two servings of whole grains per day to reduce type 2 diabetes risk. Cardiovascular HealthIn a large cohort study of 71,750 girls from the Nurses' Health Study and 42,823 men from the Health Professionals Follow-up Study, intakes of brown rice did not lower the risk of ischemic stroke. [6] But, intakes of rice in this category were usually lower than intakes of other grain foods that did decrease stroke risk such as whole grain cereals and bran. A systematic review of 45 studies on whole grains did not find a reduced chance of stroke, cardiovascular disease, or cancer from intakes of white or brown rice. If rice is obtained from bulk bins, rinsing also helps remove any unwanted substance. It may then be soaked to reduce cooking time and stickiness. Remember that excess washing and washing may remove some water-soluble B vitamins, particularly for polished enriched white rice, where the vitamins are sprayed onto the surface of the grain. Rice is typically boiled in water or steamed, since it absorbs water and dissipates throughout the cooking procedure. Long-grain varieties tend to create fluffy split grains after cooking, while short or medium grains become sticky. Create Follow package directions as distinct types of rice demand differing amounts of water and cook times. In general, use a 2:1 ratio for cooking riceor two cups of water each 1 cup of rice. Remove from heat and allow to steam in the covered pot for 5-10 minutes. For additional flavor, use vegetable or chicken broth rather than water while cooking, or add spices into the cooking water. If using fresh chopped herbs, like chopped parsley, dill, or chives, gently stir them into cooked rice once it's removed from the heat but still pops from the pot. Easy methods to use cooked rice or leftover rice:Sauté chopped vegetables and cooked meat or tofu in a bowl, then add cooked rice and stir mix well. Add majority to soup by throwing in a cup of cooked rice. Add a handful of cooked rice into a salad. For an easy vegan rice bowl, mix together 1 cup of cooked rice, 1/2 cup cooked beans, 1/2 cup dinner, and a small number of greens.