Rice has been one of the most commonly used staple foods on this planet for thousands of years. Those trying to prevent themselves from developing diabetes should take a close look at this food.
As reported by Straits Times, according to new meta-analysis, each plate of white rice consumed on a daily basis elevates the risk of developing diabetes by 11%.
However, the healthiest alternative is the brown rice. In general, that’s true, but you should also take its way of growing into consideration since it’s of immense importance to keep abreast of all new information as well as know how the foods have taken on the way to your table.
Wild Rice Contains Better Macronutrients than White Rice
Although white rice includes greater thiamine content, i.e., 25% of the recommended daily amount, as well as calcium, and folic acid, but wild rice offers a higher nutritional value, containing 10% of the daily recommended amount of niacin, vitamin B6, and folate, and 8% of riboflavin in each one-cup serving.
In addition, wild rice has greater nutritive potential with much lower carbohydrates and calories than white version.
Moreover, as a result of its essential amino acids, like lysine and methionine, wild rice provides three times the fiber of white rice as well as a remarkable amount and higher quality of protein.
Another excellent attribute in wild rice are minerals. Specifically, a single-cup serving offers 15% of the daily recommended amount or phosphorus, magnesium, and zinc, which are crucial minerals for optimal muscle, nerve, and heart function.
Since it helps you feel full longer, this rice is also an excellent alternative for those trying to lose weight.
How Is Brown Rice Compared to White Rice?
A cup serving of brown rice contains 14% of the daily recommended amount of fiber, and 10% of protein. It also abounds in healthy amounts of phosphorus, magnesium, and selenium, along with thiamine, vitamin B6, and niacin.
Unbelievably, just one serving of brown rice includes 88% of the daily recommended amount of manganese. It is an important mineral, turning proteins and carbohydrates into energy, creating cholesterol for producing sex hormones, and supporting the nervous system.
The researchers at Harvard School of Public Health pointed out that brown rice has positive effects on nervous, digestive, and cardiovascular system, as well as on brain function. This rice is packed with healthful antioxidants, providing relief from various ailments, like skin conditions, mental depression, stress, unhealthy cholesterol levels, and high blood pressure.
Due to the high nutritional content present in brown rice, it is effective in the treatment of a wide variety of medical conditions, including insomnia, neurodegenerative disorders, diabetes, obesity, and cancer.
The Risk of Type-2 Diabetes May Be Reduced by Substituting White Rice with Brown
It is a fact that white rice is cheaper and much more plentiful and present on supermarket shelves than wild, black or brown rice.
However, according to studies, consuming white rice four five times in a week is associated with elevated risk of developing type-2 diabetes, whereas consuming 2 to 4 servings of brown rice showed totally an opposite effect.
There are a lot of people who are actually unaware that substituting white rice with the brown variety may help reduce their risk of developing type-2 diabetes.
Is Black Rice a Healthier Option than Brown Variety?
Black rice is also known as forbidden or purple rice, and it is an Asian heirloom version, which offers the same benefits as brown rice. However, it also abounds in a set of potent antioxidants.
To explain you more deeply, black variety has an outer shell as brown rice, so it is a little more time-intensive for cooking than white rice. On the other hand, if it is soaked for about an hour, the cooking process can be accelerated.
It is an interesting belief that the darker the rice, the more powerful its nutritive elements.
According to researchers, the bran of black rice was a beneficial therapeutic agent when it comes to preventing as well as treating chronic inflammation-related diseases. Plus, it was also found that black rice reduced dermatitis symptoms.
Does Today’s Rice Contain Arsenic?
In 2012, a great number of tests were carried out on rice by Consumer Reports conducted after a report, claiming arsenic being found in grape and apple juice.
Additionally, the tested foods included Rice Krispies cereal that was shown to contain relatively low arsenic levels, i.e., 2.3 to 2.6 micrograms per serving, whereas Trader Joe’s Organic Brown Pasta Fusilli was shown to contain 5.9 to 6.9 micrograms per serving.
Maybe, it was most disturbing that infant cereals created for babies between 4 and 12 months old contained arsenic levels.
According to a 2009 to 2010 EPA study, rice contained a 17% inorganic arsenic level, fruit juices and fruits contained 18%, whereas vegetables 24%.
Even though the USA Rice Federation claims there’s nothing to be concerned about since inorganic arsenic is considered as a natural substance, but according to the Consumer Reports article:
The International Agency for Cancer Research ranked the predominant arsenic form in almost all of the 65 rice products that were analyzed, i.e., inorganic arsenic, as being one of more than 100 carcinogenic substances.
As reported in the Center for Public Integrity article:
In case 100,000 women took the legal arsenic limit daily, 730 of them would most probably develop bladder or lung cancer, according to EPA scientists.
The Truth: Why Did Rice Contain Arsenic?
The arsenic got into rice since it had been grown in contaminated soils. In addition, farming operations have usually involved the addition of dangerous toxins in herbicides and pesticides that have recently made food production a far different from the local.
The Consumer Reports article explains that rice actually absorbs arsenic from water or soil much more effectively than any plants as it is one of the only great crops that are grown in water-flooded conditions, allowing arsenic to be more easily taken up by its roots as well as accumulated in the grains.
It may not make sense for everyone to exclude rice from their diets completely as a result of its health benefits. But, it is always advisable to use organic varieties as much as possible. Also, instead of white rice, consider using brown or wild rice.
Furthermore, it is also recommended to consume only two servings of rice within a week in order to reduce your arsenic exposure risk.
At least, make sure that all the carbohydrate sources are not genetically modified, free of chemical additives and pesticides and also as unprocessed as possible.