Choose This Starch for Normal Blood Sugar

Choose This Starch for Normal Blood Sugar

You could lower your risk of diabetes by 16% performing this simple task: cooking brown rice instead of white.

Research shows that people who consume lots of white rice each week may up their diabetes risk, while people who regularly eat brown rice lower theirs.

One Big Bowl
In a study, the people who consumed five or more servings of white rice per week had a 17% higher risk of diabetes compared with the people who consumed less than a serving of the white stuff each month. And people who were cooking brown rice at least twice a week were far better off than those who rarely partook. The brown rice lovers had an 11% lower risk of diabetes and a better chance at attaining normal blood sugar.

All Grains Are Not Equal
Most Americans consume about 20 pounds of rice a year. So swapping a daily serving of white rice for an equal amount of brown rice would have a big impact on nutrition, adding more B vitamins, minerals, and fiber to diets (all of which may help lower diabetes risk and produce normal blood sugar). Most of the diabetes-fighting nutrients in brown rice live in the bran and germ layers -- two layers that are stripped from white rice during processing. Plus, easy-to-digest white rice can make your blood sugar and insulin levels spike.

When cooking brown rice, give it a flavor boost with these tasty recipes:

Medically reviewed in October 2018.

More On Diabetes Type 2

The Healthcare Providers You Will Want If You Have Type 2 Diabetes

article

The Healthcare Providers You Will Want If You Have Type 2 Diabetes
Because type 2 diabetes can cause numerous symptoms and complications, you may need to work with several healthcare providers to manage the condition....
What You Need to Know About Insulin Response Measurement Tests

article

What You Need to Know About Insulin Response Measurement Tests
Learn what an insulin response measurement test is, and how it can help your overall health and well-being. Dr. Mark Hyman explains in this video. Me...
How Bad Is America's Obesity Problem?

video

How Bad Is America's Obesity Problem?
One of the most disturbing aspects of America's obesity problem is the toll it's taking on children, says Dr. Judy Salerno, executive officer of the I...
What Diseases Do You Worry About?

video

What Diseases Do You Worry About?
We live in a society that currently embraces unhealthy habits, from fast food to sedentary lifestyle. HealthMaker Deborah German, MD talks in this vid...