Plastic Surgery for Men QT: I heard brown rice could help protect me against type 2 diabetes, is this true?

Researchers published a study report in the June 14, 2010 issue of Archives of Internal Medicine suggesting that people eating brown rice or other whole grains may have a lower risk for type 2 diabetes than those eating white rice.

The meta-analysis of data on 40,000 male and more than 157,000 female doctors and nurses who participated in three long run studies found high intake of brown rice was associated with lower risk of developing diabetes.

The researchers found doctors and nurses who ate at least five servings of white rice per week were at a 17 percent higher risk of developing diabetes than those who ate less than one serving per week. The different was considered significant.

One the other hand, those who ate 2 or more servings of brown rice per week were at 11 percent reduced risk pf developing type 2 diabetes than those eating less than one serving a month, the researchers found.

Dr. Qi Sun at Harvard School of Public Health and Brigham and Women's Hospital and colleagues, authors of the study, said all the associations were established after other dietary and lifestyle factors were considered.

Further the researchers estimated that if one third of a daily serving of white rice was replaced with the same amount of brown rice (about 50 grams), the risk of type 2 diabetes could be reduced by 16 percent.

Another analysis suggested that if the white rice was replaced with whole grains as a group, the risk could be reduced by 36 percent.

In the United States, an estimated 20 million of men and women suffer type 2 diabetes and another 20 to 40 million people suffer pre-diabetes. The diabetes may be managed by using a healthy diet and some times also medications.

Type 2 Diabetes is a chronic disease in which a person cannot use glucose because he either does not produce enough insulin or cannot effectively use insulin. The disease can lead to a number of other serious chronic diseases including heart disease and cancer, according to American Diabetes Association.

A health observer cautioned that the study by Dr. Qi Sun et al. is not a trial and it did not establish any causal relation between eating brown rice and lower diabetes risk. That means that eating brown rice does not necessarily reduce the risk. It could be that those who ate brown rice led a healthier lifestyle which overall has an positive impact on the risk.

Brown rice contains more fiber, vitamins and minerals than white rice. People generally view brown rice and whole grains as healthy foods, meaning there is a possibility that those who ate brown rice may be more health-conscious than those eating white rice, the health observer suggested.

Another limitation is that the subjects in the studies used no more than 2 percent of calories from rice, meaning that rice, no matter brown or white rice, is not a significant part of their diet. With this tiny intake, it is hard to believe rice could have such a significant impact on the type 2 diabetes, the natural health advocate said.
resource: http://www.foodconsumer.org/newsite/2/Diabetes/could_brown_rice_protect_against_
type_2_diabetes_1506100752.html

“Fried” brown rice

Preparation time: 5 minutes
Cooking time: approximately 10 minutes
Standing time: 7 minutes

Cooking spray
2 teaspoons reduced-calorie margarine
1/4 cup liquid egg substitute
1 chopped green onion
1 1/2 cups instant brown rice
1 1/2 cups 50% less sodium, fat-free chicken broth
1/2 cup frozen peas and carrots, unthawed (alternatively, unthawed frozen mixed vegetables can be used)
Coat a large, nonstick skillet with cooking spray; add margarine, and melt over medium heat. Add egg substitute and stir-fry until egg is set (like scrambled egg). Stir in onion, rice, broth, and peas and carrots; stir to mix. Bring mixture to a boil over high heat, cover, reduce heat to medium-low, and simmer for 5 minutes. Remove from the heat, stir, and cover. Let stand 7 minutes, fluff with a fork, and serve.

Yield: 3 1/2 cups
Serving size: 1/2 cup

Nutrition Facts

Per Serving:
  Calories: 98
  Carbohydrate: 16 g
  Protein: 4 g
  Fat: 2 g
  Saturated fat: <1 g
  Sodium: 163 mg
  Fiber: 1 g

Exchanges per serving: 1 starch, 1/2 fat
Carbohydrate choices: 1

Wild rice soup

Preparation time: 15 minutes
Cooking time: 1 hour, including rice cooking time

1 tablespoon olive oil
1 cup minced onion
1 cup minced celery
1 cup grated carrots
1/2 cup flour
4 cups reduced-sodium chicken broth
2 cups cooked wild rice*
1/3 cup ham, chopped
3 tablespoons chopped slivered almonds
1 teaspoon turmeric
1 cup evaporated skim milk
2 tablespoons dry white table wine
Heat the olive oil in a large pan over medium heat. Sauté the onion, celery, and carrots until tender. Whisk the flour into the broth until there are no lumps. Add the broth to the sautéed vegetables and cook over medium to high heat, stirring constantly. Boil for one minute or until the mixture has thickened. Reduce heat and stir in rice, ham, almonds, and turmeric. Simmer for about 5 minutes. Add the evaporated skim milk and wine, then heat to desired serving temperature.
* To make 2 cups of cooked wild rice, combine 1/2 cup wild rice with 1 1/2 cups water in a saucepan. Bring to a boil, stir once, then cover and simmer over low heat until the water is absorbed and the rice is fluffy, about 45 minutes.

Yield: 5 servings
Serving size: about 1 1/2 cups

Nutrition Facts

Per Serving:
  Calories: 240
  Carbohydrate: 36 g
  Protein: 12 g
  Fat: 6 g
  Saturated fat: 1 g
  Cholesterol: 5 mg
  Sodium: 640 mg
  Fiber: 4 g

Exchanges per serving: 2 1/2 starch, 1 fat
Carbohydrate choices: 2 1/2
recipe source:  http://www.diabetesselfmanagement.com/