Experts Say Don't Eat Too Much Rice

New research, published in the British Medical Journal, has found high-consumption of white rice to be associated with an increased risk of developing type 2 diabetes. The increase in risk was especially noted in Asian populations.

The study wasn't clear on just why white rice may impact diabetes risk, but as Time.com notes, it may have to do with its high score on the glycemic index (GI), meaning it could cause spikes in blood sugar. Read it yourself:

Rice becomes sugar - lots of it

This is a fact that no nutritionist can deny: rice is chemically no different from sugar. One bowl of cooked rice is the caloric equal of 10 teaspoons of sugar. This does not matter whether it is white, brown or herbal rice. Brown rice is richer in fiber, some B vitamins and minerals but it is still the caloric equal of 10 teaspoons of sugar. To get the same 10 teaspoons of sugar, you need to consume lots of water spinach - 10 bowls of it.

Rice is digested to become sugar.

Rice cannot be digested before it is thoroughly cooked. However, when thoroughly cooked, it becomes sugar and spikes circulating blood sugar within half an hour - almost as quickly as it would if you took a sugar candy.

Rice has no fiber - Unless add with Vege 

The fiber of the water spinach fills you up long before your blood sugar spikes. This is because the fiber bulks and fills up your stomach. Since white rice has no fiber, you end up eating lots of "calorie dense" food before you get filled up. Brown rice has more fiber but still the same amount of sugar.

Rice is tasteless - Sugar is sweet. 

There is only so much that you can eat at one sitting. How many teaspoons of sugar can you eat before you feel like throwing up? Could you imagine eating 10 teaspoons of sugar in one seating? As rice is tasteless, you tend to consume more salt - another villain when it comes to high blood pressure. You tend to take more curry that has salt to help flavor rice. We also tend to consume more ketchup and soy sauce which are also rich in salt.

According to the study, decreasing levels of physical activity and an increase in food consumption in general may make Asian populations more susceptible to the effects of eating a lot of white rice.

Go on "rice-less" days - Go "western" once a week. Take no rice and breads for one day every week. That can't be too difficult. Appreciate the richness of your food. Go for taste, colors and smells. Make eating a culinary delight. Enjoy your food in the original flavors.

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