Make the Rice Choice

by Melania Junnti


When it comes to rice, it’s time to get down with brown. While only a few shades darker than the fluffy white stuff, less-processed brown rice packs in more fiber, vitamins, and phytochemicals and doesn’t spike blood sugar as significantly as white rice. And now researchers at the Harvard School of Public Health say that which type of rice you mix with chicken curry or toss with black beans can affect type 2 diabetes risk. Here’s how:

>> People who eat five or more servings of white rice per week have 17 percent higher diabetes risk than those who eat less than one serving per month.
>> Those who eat two or more servings of brown rice per week have 11 percent lower diabetes risk than people who eat less than one per month.
>> Researchers estimate that swapping 50 grams of white rice for 50 grams of brown each day can lower type 2 risk by 16 percent.
>> Replacing 50 grams of white rice with whole grains like barley can cut risk 36 percent.