A recent study published in the journal Diabetes Care found that while eating more rice does increase the risk of diabetes in other Asian countries, eating more rice does not significantly increase the risk of diabetes for Chinese, or even eating 450 grams of rice a day, the equivalent of five bowls of cooked rice. Are the results of this study appropriate to guide our diet?
40,000 respondents to the study were Chinese. Of these, 81 per cent were primary and secondary education and 82 per cent were secondary and heavy manual workers, apparently targeting low-income manual workers.
in other words, the study was conducted among low-income, less-than-food-related ingredients, less satisfactory nutritional status, lower average levels of education, and low-to-medium-high physical activity, and the results were not necessarily applicable to people with rich lives, abundant food other than staple foods, mainly mental labor, and low levels of physical activity.
like to watch health news, but also pay attention to the latest research results abroad, most of them are college-educated groups, of which the proportion of mental workers working in front of the computer every day is larger.
the impact of eating five bowls of rice a day, for example, construction workers and agricultural workers? They work year-on-year with high-intensity physical exertion, full muscles, and work after eating, while full muscles can hold blood sugar, a lot of physical activity will consume blood sugar, so the chance of a significant increase in blood sugar after meals is not great. However, it is also dominated by physical activity, and other Asian countries included in the study, particularly in South Asia, including India, Pakistan and Bangladesh, increased white rice intake increased the risk of diabetes by 61 per cent.
, why do Chinese respondents differ from those in other Asian countries? The researchers explained:
Chinese respondents had a healthier diet overall and consumed more vegetables, soy products, and so on, so the effect of white rice on blood sugar was less pronounced. The types of rice China eats are different from lying in South Asian countries, and its starch is more sticky. Chinese's rice intake was lower than that of respondents in South Asian countries (china averaged 450 grams, while South Asian respondents ate an average of 630 grams of fine white rice per day), so the effect of rice on blood sugar was less.
, the first point is reasonable, the second point is completely untenable, the third point is not accurate enough.
results in a sense highlight the importance of dietary structure and overall nutrition. A reasonable diet is more important than a specific food. Don't eat rice, change to bread, cake, tortillas, or millet porridge, if the overall nutrition is unreasonable, exercise less, may not be able to reduce the risk of diabetes.
studies have long found that eating enough protein foods, eating enough vegetables (especially leafy greens), consuming more antioxidants, eating dietary fiber from a variety of sources, and consuming enough calcium, magnesium, chromium and other elements are beneficial to preventing diabetes. It doesn't make much sense to consider only the types of staple foods, not the co-operation of other foods.
those who eat relatively little white rice, what exactly do they eat? Do you want to swap white rice for cookie chips, or white rice for whole grains, beans, vegetables, lean meat, fish, milk? That's the point. Obviously the former is not conducive to the prevention of diabetes, while the latter is beneficial.
researchers have some logic to the analysis of rice types, because rice is only a very general word. What kind of rice is it? How is it processed? How did you cook it? These can lead to huge differences in blood sugar response and nutritional value.
, however, contrary to the authors' Chinese, rice, is not a type of hypoglycemia response. Compared with the long grains of rice eaten in South Asia, there are fewer straight-chain starches, more branch-chain starches and higher glycemic index in northeast rice (rice type). Even the rice planted in the south is not as long and straight-chain starchy as the rice in South Asia. Chinese rice cooking methods will cook rice soft and delicious, much softer than South Asian rice texture, digestion speed. Therefore, from the rice type to find differences to prove that Chinese rice is not easy to develop diabetes, scientifically untenable.
are also physically active people, why do South Asian countries eat more rice? Largely, it may be because their other food sources are not abundant.
the study, there were several studies on white rice and diabetes risk. Most of these studies suggest that eating too much white rice increases the risk of diabetes, with Singaporean researchers finding that rice intake is not related to diabetes risk overall, but the key is what foods to replace.
, the author believes that this study should be understood as such:
the conclusions of this article apply to medium and strong manual workers, may not be suitable for light physical activity of the mental labor population. Don't think you can safely eat four or five bowls of white rice a day without worrying about the risk of diabetes because of this study.
previous studies have suggested that increased white rice intake may increase the risk of diabetes, but the key to this relationship is whether the nutritional balance has improved by replacing white rice with foods. That's not to say that eating less white rice can prevent diabetes.
not superstitious "anti-sugar rice" "low-sugar rice cooker" and other concept products. Countries in South Asia, such as India, eat less rice branch starch and digest more slowly, but do not reduce the risk of diabetes. Because slowing digestion does not mean improving nutritional value. This alone will not solve the problem of disease prevention.
overall nutritional adequacy and dietary balance, such as eating enough protein, beans and vegetables, may be more conducive to diabetes prevention than eating less white rice. The strong correlation between rice and diabetes in South Asian countries may be associated with excessive white rice and less other foods, as well as poor overall nutritional balance.