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Dr Russ Blog - When It Comes to Healthy Rice, Brown is Better
When It Comes to Healthy Rice, Brown is Better
Created on 11/9/2010

Rice has long been a staple in Asian countries, and it is being enjoyed here in the US by growing numbers of people at home and in restaurants.

There are many different forms of rice, but most people focus on either white or brown varieties. When it comes to your health, the differences are significant.

White rice is refined, in this case meaning that the outer bran and germ portions of the rice are removed, leaving the starchy endosperm. In general, eating white rice results in a more rapid rise in blood sugar than does eating intact brown rice. In addition, white rice does not provide the fiber, vitamins, and magnesium that brown rice does.

A study published earlier this year in The Archives of Internal Medicine showed that people who ate 5 or more servings of white rice each week had a higher risk for developing type 2 diabetes than did those who ate less than one serving of white rice a month. On the other hand, people who ate 2 or more servings of brown rice per week had a significantly lower risk of developing type 2 diabetes than those who ate less than one serving of brown rice a month.

Dr. Gordon and his study co-authors went so far as to say that replacing about 1/3 of a serving of white rice with brown rice per day could lower the risk of type 2 diabetes by 16% - that's big!

Of course, preventing diabetes comes down to much more than just choosing which kind of rice to eat, but every little bit helps when it comes to prevention.

Whether as a side dish or the basis of a meal, rice can be tasty and have an enjoyable texture. White rice is eaten far more often than is brown rice, but you might consider asking for brown rice the next time you browse the shopping aisle or choose from a restaurant menu. You need not avoid white rice at all costs, of course - it simply makes sense to enjoy the flavor of brown rice more often, because doing so may help keep you healthy.

Be well.
Dr. Russ
** Information on this web site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this web site for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment. **


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