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Taking more rice increase the risk of diabetes

ricebowl

An obsolete data estimated over 20% of the Malaysia population over the age of 18 are suffering from diabetes based on the 4th National Health and Morbidity Survey (NHMS) IN 2011.

Two direct family members of mine already diagnosed with diabetes, thus the patient ratio in my family is 1/3. 1/3 of Malaysian adults are diabetes patients in 2014 may not an overestimated statement.

Asian people like Chinese and Japanese are taken more rice than Westerners is susceptible to 55% more risks of getting diabetes.

The reason is white rice (GI is 83.2%) has high Glycemic Index (GI) compared to other grains like oats (GI is 55%), whole wheat bread (i.e. Gardenia 100% wholegrain GI is 55%), popcorn (GI is 55%), etc. Carbohydrate from the rice would be digested and absorbed quickly into bloodstream which cause the glucose level in the blood fluctuated violently. Insulin producing cells would be damaged under such a long-term glucose level fluctuation stress.

The recommended rice consumption quantity is 250-400 gram per day. Each meal should not more than a small bowl of rice. Besides, slow down the chewing speed and enjoy your meal in a slow and comfortable manner. Eat more vegetables, fishes and meats with rice also slowing down carbohydrate digestion.

Taking excessive rice is not the sole factor of getting diabetes, the obesity and lack of active exercise also contributing to this modern day disease.