Tag Archives: rice

Rice consumption and diabetes

You probably heard recently that white rice consumption is linked to type 2 diabetes. This has likely made some people terrified of rice, giving men afraid of commitment yet another reason to not walk down the isle. Others are just apathetic due to conflicting health news headlines. People who eat high protein or “paleo” grain-free diets feel vindicated.

The news media very often misrepresents the findings from scientific studies, often to sensationalize or over-simplify things to boost ratings. So people can’t be blamed for being cynical of what they hear in the media. What really has to be examined is the scientific evidence behind the head-lines.

Now I am not an expert by any means, but I prefer going to the source to see what is really going on. As far as I can tell, researchers found a correlation between white rice intake and type 2 diabetes; this means they are linked, but the evidence does not suggest that white rice actually causes type 2 diabetes. So it looks like what was said in the media had a lot of truth to it.

According to: BMJ. 2012; 344: e1454.

Pooled data suggest that higher white rice consumption is associated with increased risk of developing type 2 diabetes in comparison with lower intake levels
This association is stronger for Asian (Chinese and Japanese) populations than for Western populations
Overall, there was a dose-response relation between higher intake of white rice and increasing risk of diabetes

It appears the association is much stronger for east Asians than for westerners(mostly caucasian, I will assume). And east Asians eat a lot more white rice than westerners. Why white rice consumption is associated with an increased risk of type 2 diabetes in east Asians, but not as much in westerners, we do not know. I don’t even think we can rule out genetic factors. There are so many confounding factors that need to be sorted out.

White rice wasn’t found to be the cause of type 2 diabetes, but it may play a role in it somehow. This isn’t surprising considering white rice’s high glycemic value(which means it rapidly converts to sugar), and due to the fact that it is almost nothing but empty calories, since it was stripped of its husk, bran, and germ. It has little fiber, protein or minerals as a result. Brown rice, which still has the nutritious germ layer on it is much more healthful, though it tends to spoil faster than white rice due to the oily germ. Keep this in mind when buying brown rice.

Better yet, you can try eating other, more nutritious grains instead of rice, like rye, barley, amaranth, buckwheat, quinoa or millet. Quinoa and amaranth are loaded with protein, fiber and important minerals. This is not surprising, considering that quinoa, and amaranth are in the same family as spinach. This, in turn means that quinoa and amaranth aren’t “real” grains – real grains are grasses, and spinach and its relatives are not a type of grass.

This doesn’t mean you can’t eat them like grain.

Vegan lunch – Spicy red lentils with rice and kale.

IMG_0540This is how I usually eat. There are few dishes I love as much as rice with lentils. I just threw whatever I had into a pot without any precise measuring since I kind of know by sight how much of each ingredient to use. It required about 20 minutes cooking time.

The ingredients in this are:

Red lentils(at 13g per 1/4 cup, an excellent source of protein – I used about 1/2 cup)

White Basmati rice

Chopped kale

A splash of olive oil

Curry powder

Red cayenne pepper powder

Garlic powder

And I used water instead of vegetable broth. I would have used vegetable broth if I had some.

It came out alright, though a little on the mushy side. It was kind of Indian or Middle Easternish. I joggled for an hour this morning and this vegan, gluten-free meal was a great way to refuel. If anyone has any good ideas for improving this, let me know.

This dish is kind of part of my heritage – my ancestors lived close to where this was and is commonly eaten.