Eat Brown Rice

Just replacing a third of a serving of white rice with brown each day could reduce one’s risk of Type 2 diabetes by 16 percent, a statistical analysis showed. A serving is a cup of cooked rice.

The study, which used data from two Harvard nurses’ health studies and a separate study of health professionals, isn’t the first to point a finger at foods like white rice as a culprit in Type 2 diabetes. A 2007 study of Chinese women in Shanghai found that middle-aged women who ate large amounts of white rice and other refined carbohydrates were also at increased risk for diabetes compared to their peers who ate less....

But, Dr. Sun said, there were many possible explanations for why brown rice eaters are at lower risk for Type 2 diabetes. In addition to having a lower glycemic index than white rice, brown rice also contains important nutrients like magnesium that are stripped during the refining process; it also contains much more fiber. Earlier studies have found that having these nutrients in the diet protects against diabetes, Dr. Sun said.

-Eating Brown Rice to Cut Diabetes Risk