Individuals who eat white rice too frequently put themselves at an increased risk of developing Type 2 diabetes, according to a newly published study conducted by researchers at the Harvard School of Public Health.
According to the results of the study, individuals who consumed three servings of white rice per day were significantly more likely to develop Type 2 diabetes. In fact, the researchers concluded that each additional serving of white rice that was consumed per day increased the risk of contracting Type 2 diabetes by 11%.
This being said, Type 2 diabetes, once referred to as non-insulin-dependent diabetes, is the most common form of diabetes. Approximately 90% to 95% of the 26 million Americans with diabetes have Type 2 Diabetes.
Unlike individuals with type 1 diabetes, the bodies of individuals who suffer from type 2 diabetes make insulin. However, either their pancreas does not produce a sufficient amount of insulin or the body cannot process the insulin well enough. This event is defined as insulin resistance.
When the pancreas fails to produce enough insulin or the insulin is not utilized as it should be, glucose (sugar) can not get into the various cells of the body. Furthermore, when the glucose accumulates in the blood, instead of going into the cells, the body’s cells are compromised and are unable to function properly.
Drawing on Four Existing Studies
In order to complete their study, the Harvard researchers examined the data from four previous studies that attempted to identify a link between white rice consumption and Type 2 diabetes risk. The four studies had been conducted in China, Japan, Australia and the U.S., giving the researchers a culturally diverse subject pool with which to work. This was important, since the researchers were specifically interested in whether Asians, who statistically consume more white rice than Westerners, were more susceptible to Type 2 diabetes.
A total of 352,000 individuals were involved in the four studies, which lasted between 4 and 22 years each, and none of them had diabetes when the studies began. By the time the studies concluded, however, 13,284 of the individuals had Type 2 diabetes.
Higher Risk Among Asian Populations
After analyzing data from the four studies, the researchers determined that the link between white rice consumption and Type 2 diabetes risk was strongest in Asian countries, but existed in Western countries as well. In addition, they determined that the link was stronger in women than it was in men.
In conclusion to their study, the researchers said that the more white rice you consume, the greater your chance of developing Type 2 diabetes becomes.
Why Does White Rice Increase Diabetes Risk?
According to the researchers, the link between daily white rice consumption and diabetes risk is due to the glycemic index of white rice. White rice has a very high glycemic index of 64, meaning that the body converts its carbohydrate content into glucose very quickly. For comparison’s sake, the Harvard researchers said that orange juice has a glycemic index of 50 out of 100, while ice cream has a glycemic index of 61.
Other studies have found that a diet consisting largely of foods with a high glycemic index increases your risk for Type 2 diabetes. Brown rice has a lower glycemic index and more nutrients in comparison to white rice, making it a healthier alternative for regular consumption.
A Link of Correlation, Not Necessarily Causality
According to Dr. Bruce Neal of Australia’s University of Sydney, the results of the Harvard study indicate a link of correlation between eating white rice and Type 2 diabetes risk, but not necessarily a link of causality. In other words, white rice consumption was not necessarily the primary contributing factor to diabetes risk in those who developed diabetes during the study.
As such, Dr. Neal said that more research is needed before doctors can start recommending that patients at risk for Type 2 diabetes avoid white rice as a hard and fast rule. At the same time, Neal said that a poor diet is one of the largest contributing factors to most chronic diseases, and that people should be doing whatever they can to ward off disease through dietary considerations.
White Rice and Type 2 Diabetes: The Bottom Line
A recent study performed by the Harvard School of Public Health indicates that eating white rice more than once or twice a week increases your risk of developing Type 2 diabetes.
In fact, each additional daily serving of white rice increases your risk of developing Type 2 diabetes by 11%. In other words, a person who eats two servings of white rice per day would be 11% more likely to develop Type 2 diabetes than a person who eats only one serving per day.
The full text of the Harvard study can be found in the medical journal BMJ.
