The ONE Food You Should Avoid When Eating Out

There are many different factors involved in the development of many health conditions.

Poor diet, lack of physical activity, and high calorie snacks can be considered contributing factors to the rise in heart disease, certain cancers, and Type 2 Diabetes.

In fact, there are more people diagnosed with Type 2 Diabetes, and at younger ages. Now, researchers are conducting more research in hopes of curbing the rise in diabetes.

Certain foods, commonly found in most Western diets, have been shown to increase your risk for diabetes and heart disease.  However, foods high in vitamins, minerals, and fiber have been shown to reduce disease risk.

The glycemic index of certain foods (high glycemic foods have been shown to increase insulin to match the sugar released into the bloodstream, whereas low glycemic foods result in a slower release of sugar into the bloodstream, therefore controlling the release of insulin), could be attributed to the rise in the development of diabetes.

Now, a new study published in BJM, shows that white rice intake could significantly increase your risk for Type 2 Diabetes in Western populations, but more prominently in Asian (Chinese and Japanese) populations.

Let me explain…

White Rice and Diabetes

The aim of the research was to see if there was an association between white rice consumption and risk for Type 2 Diabetes.

The researchers conducted a meta-analysis (collection of articles related to the topics of rice intake and diabetes) to see if there was a positive association between rice intake and Type 2 Diabetes.

They included four articles in their meta-analysis.

The study looked at a total of 352,284 subjects, who had regular followups (between 4 and 22 years) with their doctors.

Of the 352,284 subjects, 13,284 subjects developed diabetes.

During their research, they noted that Asian populations showed increased intake of white rice (3 to 4 servings per day) while their Western counterparts showed lower intakes (1 to 2 servings per week).

Also, they showed that a higher intake of white rice was associated with an increased risk for developing diabetes.

The research showed that each serving of white rice PER DAY increase the risk of developing Type 2 Diabetes by 11 percent.

They concluded that a higher consumption of white rice (processed rice lower in fiber, magnesium, and other vital nutrients) is associated with an increased risk for the development of Type 2 Diabetes - especially in Asian populations where white rice intake is significantly higher.

Make Smart Changes To Your Diet

Making small, smart changes to your diet could reduce your risk for developing chronic disease such as heart disease, certain cancers, and diabetes.

Including foods which contain whole grains, fruits and vegetables, and plenty of fiber, could significantly reduce your risk for chronic diseases.

Plus, changing the way you eat could lead to weight loss, which could significantly alter the way your body utilizes powerful hormones such as insulin, adiponectin, and leptin.

By switching your intake of white rice to brown rice, you could significantly alter your risk for diabetes.

Making small changes to your diet could lead you on a path of good health for years to come.

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References:

Hu, EA.  Pan, A.  Malik, V.  Sun, Q.  White rice consumption and risk of type 2 diabetes: meta-analysis and systematic review. BJM. 2012. 344:e1454. doi: 10.1136/bjm.e1454.