A high intake of white rice is associated with the metabolic syndrome and type 2 diabetes. Both white rice and brown rice are high glycemic index foods, even if brown rice is a little bit better and contains more nutrients than white rice.

High glycemic index foods will raise the blood sugar high and trigger a big insulin response as the body will try to move the glucose from the blood into the cells where it can be used for energy. It is much healthier to eat low glycemic index foods which will stabilize the blood glucose at a good level.

The research reviewed found that an increase in daily servings of white rice was associated with higher systolic blood pressure, triglycerides and fasting glucose and a decrease in HDL cholesterol (the good cholesterol) (Mattei J, et al. 2011). When the intake of beans were increased and also when substituting beans for some of the rice, it was found that the blood pressure and triglycerides decreased and the HDL cholesterol increased. Beans are an excellent form of low glycemic index food.

To learn how you can effectively improve your biochemistry and decrease cardiovascular and diabetic risk read the book “The Food Connection.”



Mattei J, Hu FB, Campos H. A higher ratio of beans to white rice is associated with lower cardiometabolic risk factors in Costa Rican adults. Am J Clin Nutr. 2011 Sep;94(3):869-76. Epub 2011 Aug 3.
  • Category: News
  • Author: Didrik Sopler
  • Published: 2020-03-28
  • Comments: 0
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