The dangers of eating a lot of white rice every day

Research from the Harvard School of Public Health (USA) shows that eating white rice increases the risk of diabetes, even much higher than carbonated drinks.

According to Straitstimes, a research team from Harvard School of Public Health analyzed data from four large studies, involving 350,000 people over 20 years.

The results showed that eating a bowl of white rice a day increased the risk of diabetes by 11%. The study also found that the link between white rice and diabetes was higher in Asians than in Europeans.

A bowl of rice contains twice the amount of carbohydrates as a can of soda. Photo: Straitstimes.

Obesity and sugary drinks are the main causes of diabetes in the West, but white rice is the reason why Asians are so susceptible to the disease, said Zee Yoong Kang, CEO of the Health Promotion Board (HPB), Singapore.

According to Mr. Zee, the starch in white rice can overload the blood sugar levels in the body's organs, increasing the risk of diabetes.

Most Asians eat rice and noodles, which are high in sugar and carbs. The average Chinese person eats four bowls of rice a day, while the same portion would last Americans and Australians five weeks.

Normally, the pancreas produces insulin to supply sugar to the muscles. But when you eat white rice, sugar is absorbed into the blood quickly, making the pancreas work harder. If this happens regularly, the production of insulin and absorption of sugar will be less effective. The amount of sugar remaining in the blood will damage the kidneys, leading to diabetes.

Asians are more susceptible to diabetes than Europeans. Photo: Straitstimes.

According to Mr. Zee, the study does not require people to stop eating rice, but to choose a healthier type of rice. Long-grain white rice is also better than short-grain in increasing blood sugar levels.

He also recommends that people try replacing 20% ​​of the white rice they eat with brown rice. This reduces the risk of diabetes by 16%.

Singapore's Health Minister Gan Kim Yong said diabetes costs the country $1 billion a year and is also a major cause of blindness and kidney failure.

Reduce the risk of diabetes by replacing 20% ​​of white rice with brown rice. Photo: Straitstimes.

How dangerous is diabetes?

Teeth:This disease can easily cause painful gums due to tartar buildup and infection. The mouth and tongue are often dry and there is bad breath.

Eye:Diabetes is the leading cause of vision loss. The small blood vessels in the retina are easily blocked and ruptured in the eye, causing damage leading to retinal diseases. On the other hand, diabetes can also cause cataracts, glaucoma, and blindness.

Hearing:Diabetes can lead to hearing loss by damaging the small blood vessels in the inner ear.

Kidney:High blood sugar over time damages small blood vessels, leading to kidney damage.

Nerve:High blood sugar can damage nerves, which affects up to 70% of people with diabetes. Symptoms include changes in sensation, numbness or tingling, and muscle weakness, mainly in the feet and hands.

According to Family and Society