Diabetes: The rice you eat is worse than sugary drinks

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The health authorities have identified one of their top concerns as they wage war on diabetes: white rice. It is even more potent than sweet soda drinks in causing the disease.

Sharing his battle plan to reduce the risk of diabetes, Health Promotion Board chief executive Zee Yoong Kang said that obesity and sugary drinks are the major causes of the condition in the West.

But Asians are more predisposed to diabetes than Caucasians, so people do not have to be obese to be at risk. Starchy white rice can overload their bodies with blood sugar and heighten their risk of diabetes.

Mr Zee is armed with data. A meta- analysis of four major studies, involving more than 350,000 people followed for four to 20 years, by the Harvard School of Public Health - published in the British Medical Journal - threw up some sobering findings.

One, it showed each plate of white rice eaten in a day - on a regular basis - raises the risk of diabetes by 11 per cent in the overall population.

Two, it showed that while Asians, like the Chinese, had four servings a day of cooked rice, Americans and Australians ate just five a week.

But Mr Zee does not plan to ask Singaporeans to stop eating rice, a popular feature of meals here. What he would like is to see more people turn to healthier varieties.

Long grain white rice is also better than short grain when it comes to how it spikes blood sugar - a rise in sugar levels causes the pancreas to produce more insulin, and frequent spikes can lead to diabetes.

He would also like people to try adding 20 per cent of brown rice to their white rice. This amount is enough to reduce their risk of diabetes by 16 per cent."There is no need to fully replace what they now eat. Just increase the quantity of whole grain and brown rice."

Health Minister Gan Kim Yong said last month that this disease is already costing the country more than $1 billion a year. Diabetes is a major cause of blindness, kidney failure and amputations in Singapore.

Dr Stanley Liew, a diabetes expert at Raffles Hospital, advised people to eat less rice. He added that most junk food and sodas are just as bad and should be discouraged.

Damn, I'm quite fond of white rice. Its always available too when you eat out.

So, long story short, basmati or white long grain is OK, but white short grain is bad. But drinking orange juice instead is best of all.

How did I do?

I would always take brown rice over the tasteless mush that is white rice. Wild rice is nice too.

wow, I would not have expected it to rank so high on the glycemic index; i thought it was absorbed more slowly. From the glycemic index perspective, switching to jasmine or brown rice makes a big difference, and basmati or red basmati is even better.

Lessons learned--avoid starches and especially sugar of all kinds, except in special circumstance, such as powerlifting.

All forms of Rices, Breads and Pastas make me:
1) Rapidly gain weight
2) Increase my body fat %
3) Make me tired

My alternative is to eat massive amount of Whole Fruits, not juices.
Pineapple, Watermelon, Grapes, Blackberries, Apples, Oranges, Grapefruit, etc...

I can binge on Whole Fruits - My weight stays the same, my body fat % does not increase and it actually energizes me.

The only fruit I don't eat is Bananas, the taste absolutely disgusts me.

Fuck,I've been eating white rice for as long as I can Remember .hell I planned to make some today.


I need to return to eating more fruits ^

Fruit is certainly better than rice or fruit juice because it has fiber, which has a mitigating effect on the sugar.

But remember that fruit is nothing more than nature's candy. It is still full of sugar. And we, humans, bred fruit to have even more sugar than it used to.

If you must have it, go for berries. They have the least sugar while still being sweet.

For vitamins etc. green leafy vegetables are recommended over fruit.

Quote: (03-08-2017 04:32 PM)MOVSM Wrote:  

Fruit is certainly better than rice or fruit juice because it has fiber, which has a mitigating effect on the sugar.

But remember that fruit is nothing more than nature's candy. It is still full of sugar. And we, humans, bred fruit to have even more sugar than it used to.

If you must have it, go for berries. They have the least sugar while still being sweet.

For vitamins etc. green leafy vegetables are recommended over fruit.

I agree that Green Leafy Vegetables trump Whole Fruits in terms of overall health benefits and weight loss.
Keep in mind though that Whole Fruits provide a nice variety to a diet and some of them contain very unique Testosterone Boosting ingredients.

Also, I agree that fruit contains some sugars but please read this article to understand the greater picture:
White Sugar vs. Fruit Sugar: There's a big difference.

As for the Testosterone Boosting benefits:
Testosterone Boosting Fruits

Quote: (03-08-2017 12:23 PM)polar Wrote:  

So, long story short, basmati or white long grain is OK, but white short grain is bad. But drinking orange juice instead is best of all.

How did I do?

I thought OJ was as a bad as drinking a can of Soda when it comes to sugar ?

I eat almost no rice (and pasta) since going on keto. I have lost a lot of weight.

I call bullshit on this, nothing is worse for you than High Fructose Corn Syrup.

Quote: (03-08-2017 04:48 PM)kaotic Wrote:  

Quote: (03-08-2017 12:23 PM)polar Wrote:  

So, long story short, basmati or white long grain is OK, but white short grain is bad. But drinking orange juice instead is best of all.

How did I do?

I thought OJ was as a bad as drinking a can of Soda when it comes to sugar ?

Meh. I was kidding on the OJ, that's what I thought as well, especially if it has no fiber.

But I am pretty surprised that there's such a notable conference between little rice grains. Effectively, what then actually is a good card source that also won't bigly spike your insulin?

Please don't listen to random studies like this. If you do, you are following the same trend of when butter was the devil, when 10 servings of grains a day was normal.

Look at what's new in our diets, and that's the problem. Not a grain we've been eating for centuries

Quote: (03-08-2017 06:43 PM)polar Wrote:  

Quote: (03-08-2017 04:48 PM)kaotic Wrote:  

Quote: (03-08-2017 12:23 PM)polar Wrote:  

So, long story short, basmati or white long grain is OK, but white short grain is bad. But drinking orange juice instead is best of all.

How did I do?

I thought OJ was as a bad as drinking a can of Soda when it comes to sugar ?

Meh. I was kidding on the OJ, that's what I thought as well, especially if it has no fiber.

But I am pretty surprised that there's such a notable conference between little rice grains. Effectively, what then actually is a good card source that also won't bigly spike your insulin?

Yeah, but carbing pre and post workout is a good thing.

I don't eat carbs outside of that.

I do have white rice with chicken and salsa post workout.

Quote: (03-08-2017 06:43 PM)polar Wrote:  

Quote: (03-08-2017 04:48 PM)kaotic Wrote:  

Quote: (03-08-2017 12:23 PM)polar Wrote:  

So, long story short, basmati or white long grain is OK, but white short grain is bad. But drinking orange juice instead is best of all.

How did I do?

I thought OJ was as a bad as drinking a can of Soda when it comes to sugar ?

Meh. I was kidding on the OJ, that's what I thought as well, especially if it has no fiber.

But I am pretty surprised that there's such a notable conference between little rice grains. Effectively, what then actually is a good card source that also won't bigly spike your insulin?

Fruit juice is indeed nothing more than flavored sugar water no better than soda.

Slower digesting carbs are things like nuts, whole grains, lentils and legumes, farina, buckwheat.

But really they should be reserved for powerlifting.

Quote: (03-08-2017 06:47 PM)anotherblond Wrote:  

Please don't listen to random studies like this. If you do, you are following the same trend of when butter was the devil, when 10 servings of grains a day was normal.

Look at what's new in our diets, and that's the problem. Not a grain we've been eating for centuries

This isn't a one and only study. This is on the heels of great many studies done over decades. You need to read Why we get fat by Gary Taubes.

And white rice is not "a grain we've been eating for centuries". It is a product of industrial revolution which allowed the outer hulk of rice grain to be polished off.

Quote: (03-08-2017 05:46 PM)DJ-Matt Wrote:  

I call bullshit on this, nothing is worse for you than High Fructose Corn Syrup.

Even Dr. Robert Lustig, the anti-sugar crusader, agrees that there is no difference in the effect sugar and HFCS has on the body. They are equally bad. He explains it in his now infamous video.

Here in this article the comparison was of a specific amount of rice to a specific amount of sugar, with supporting research.

The evidence suggests it is wise to avoid both.

This theme keeps popping up it's scary. I swear ever since I came to Asia, after a year of living here my body just feels different. I have mentioned it in other threads around here regarding insulin resistance as well.

I have stopped eating white rice for some weeks now, I am not planning to eat it ever again.

I survived virtually on white rice while living in Cambodia for three months. I also lost ten pounds over that same time period. Why? Because I was involuntarily eating below my metabolic rate. I'm about to go eat a 460 calorie piece of cheese cake as a part of my 1500 calories per day. I've lost 15 pounds over two months counting calories like this, usually not including cheesecake though lol. If your body is nearing insulin resistance, chances are you've neglected your body long enough for that to happen, and white rice was just a small part of a bigger problem, i.e. systematic overeating.

Quote: (03-08-2017 09:51 PM)Laurifer Wrote:  

I survived virtually on white rice while living in Cambodia for three months. I also lost ten pounds over that same time period. Why? Because I was involuntarily eating below my metabolic rate. I'm about to go eat a 460 calorie piece of cheese cake as a part of my 1500 calories per day. I've lost 15 pounds over two months counting calories like this, usually not including cheesecake though lol. If your body is nearing insulin resistance, chances are you've neglected your body long enough for that to happen, and white rice was just a small part of a bigger problem, i.e. systematic overheating.

Did you miss the part of the article where it said that "asians of THE SAME BMI are at higher risk of diabetes"?
You can be thin and still be pre- or diabetic.

Quote: (03-08-2017 10:00 PM)MOVSM Wrote:  

Did you miss the part of the article where it said that "asians of THE SAME BMI are at higher risk of diabetes"?
You can be thin and still be pre- or diabetic.

Yes, systematic overeating still applies.

Quote: (03-08-2017 09:51 PM)Laurifer Wrote:  

I survived virtually on white rice while living in Cambodia for three months. I also lost ten pounds over that same time period.

My wife, a Southeast Asian, loves rice and other sources of sugar. She can eat it all day and still stay a petite gal. However, her blood sugar goes up to the danger diabetic range.

Meanwhile, I can drink 1/2 dozen cans of Coke a day, washing down plate fulls of rice and pasta and my blood sugar levels don't budge. However, I turn into a fucking land whale in short order.

My body is very good with insulin, which processes sugar into fats efficiently and then triggers me to want to eat more. My wife is the opposite.

We are all slaves to our genes, which determine how we respond to the world. Each of us is different. What I can tell you though is that very high carb diet is really bad in general, but for different reasons for different people. Some get fat, some get dangerous levels of glucose in the blood, some get both.

We are not slaves to our genetics. That argument was disproved with the Maasai--who live on a low carb, high fat diet. They cannot be genetically predisposed to it because they steal their wives from surrounding tribes which are agrarian and don't live on the same diet. Same with Siberian pastoralists.

Sure there are family histories that affect our health, but even if all your ancestors were diabetic, but you lived on a low carb diet, you cannot get diabetes.