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Does white rice eat much can you get diabetes? What is the root cause of diabetes?

according to the latest data from the National Center for Disease Control and prevention in 2013, the number of diabetic patients in China has exceeded 100 million, and almost one in a dozen people has diabetes.

Some people say that China has so many diabetics because they eat too much white rice.

The main ingredient of white rice is carbohydrate, which means sugar. If you eat too much sugar, it will be bad;

How can this logic sound like a rumor?! and some friends must ask:

I've been eating white rice since I was little, and I haven't got diabetes?

When he first heard that "white rice causes diabetes", Dingdang thought it was too exaggerated, so he went to see food nutrition expert fan Zhihong.

Diabetes isn't about eating too much sugar

Not too much rice

The underlying causes of diabetes are:

There's something wrong with the ability to regulate blood sugar. Blood sugar can't be stabilized at normal level.

The causes of diabetes are complex. Generally speaking, they are divided into two categories: genetic and environmental.

Genetic factors don't need to be explained much - if the parents and relatives have diabetes, the children will also have diabetes relatively easily.

Among the environmental factors, unreasonable diet, eating too many foods with high fat, sugar and calories are all related to diabetes.

Please note that this is about "related", not that eating too much sugar will definitely lead to diabetes.

Healthy people have the ability to regulate blood sugar. If they eat too much sugar occasionally, the blood sugar level will indeed "surge" for a short time, but it will return to normal after a period of time.

Often eat white rice

May increase the risk of diabetes

At present, a number of studies have shown that no matter which country, as long as the main food is grain, the more rice you eat, the greater the risk of diabetes.

In 2002, a study in the United States found that white rice, like white bread, is a food that increases the risk of type 2 diabetes.

In 2007, a study of Chinese people showed that people with the same living conditions were more likely to develop diabetes simply because they ate more white rice.

In 2012, a survey of 350000 people in China, Japan and the United States confirmed the relationship between white rice consumption and diabetes.

I eat white rice every day. Isn't it OK?

"Eating white rice often will increase the risk of diabetes" and "eating white rice will lead to diabetes" are two concepts. If some people listen to the wind is the rain, and there is any deviation, it is said that Dingdang and teacher fan have made a rumor. We don't need to memorize this pot.

The reason why the research says that white rice can increase the risk of diabetes is that the main ingredient of white rice is sugar (carbohydrate), which is very easy to digest, and the blood sugar rises quickly after eating.

If there is no way to consume elevated blood sugar, and the body is not sensitive to insulin response, this state will continue to develop into diabetes.

In fact, in addition to white rice, white rice porridge, white steamed bread, white bread & hellip; & hellip; and other foods have a very high blood glucose response, which is no inferior to white sugar.

Hearing this, some friends may be unable to help themselves. We have been eating white rice for generations. If you say so, you can't eat it all? Do you want to live? Do you want to eat?

Don't worry. Dingdang didn't say that white rice will lead to diabetes, and he didn't say that he can't eat white rice at all. But if Dingdang tells you that there is a better choice of staple food, why don't we try it?

White rice can be eaten, but these staples are better

1. White rice can still be eaten, preferably with brown rice

The digestion speed of all kinds of unpolished brown rice, whether ordinary brown rice, purple rice or black rice, is obviously lower than that of refined white rice.

A 2010 Chinese study found that switching white rice to black rice reduced the risk of type 2 diabetes.

Therefore, many nutritionists advocate eating brown rice, and Japan recommends mixing half white rice and half brown rice to cook rice.

2. In addition to white rice, there are many choices of main food

Rice: there is brown rice in the rice family -- the rice after milling is the white rice we eat everyday. When it is not milled, the rice is light yellow, light brown or light green. There are varieties with different seed coat colors such as black rice / purple rice / red rice / green rice.

Wheat: when the outer layer of wheat is removed, it becomes a common white flour. Of course, you can also eat whole wheat.

Other grains: millet, sorghum, barley, oats, naked oats, buckwheat, corn and other grains.

Miscellaneous beans: red beans, green beans, kidney beans, dried peas, dried broad beans, dried lentils, etc.

In addition, there are some plant seeds with the same starch content as rice and wheat, such as lotus seed, euryale seed, job's tears, etc., which can also be added to the staple food.

The above mentioned foods have high nutritional value and low postprandial blood glucose response. You may as well try.

Do not want blood sugar too high, how to eat staple food?

1. Use a variety of ingredients to make mixed staple food

For example:

Red beans, mung beans, kidney beans, peas and broad beans are as rich in starch as white rice, but the blood sugar response is particularly low. They are made into red bean rice, kidney bean porridge and Babao porridge together with rice. As long as beans account for half of the total, the blood sugar will not rise too high after the meal.

Oats also have a low blood sugar response. It's good for diabetics to cook oatmeal with rice.

In fact, there are additional benefits of eating this way, that is, it can greatly improve the vitamins and minerals in the staple food, increase plant protein, and make nutrition more balanced.

2. Eat slowly and skillfully

In addition, we can also work hard on eating skills.

Eat rice slowly. It is suggested to eat with a large number of green vegetables, plus some tofu, fish, etc. In a word, it is to slow down the speed of eating rice so as to avoid the rapid rise of blood sugar in a short period of time.

Eat more fiber rich and chewy vegetables, such as broccoli, cabbage, spinach, celery, etc. The fiber content of soft boiled tomato, radish, wax gourd and other vegetables is too low. If you chew them and swallow them, the effect of reducing blood sugar reaction is not so good.

In summary:

White rice is delicious, and Dingdang also likes it. We can continue to eat it.

However, eating white rice often does have some risks, but there are also ways to reduce them. Learn from teacher fan's skills, and be a smart eater.

Like eating~