The factors that come attached to them again is widening waistlines . All elements of the metabolic syndrome is a major risk factor for developing type 2 diabetes and heart disease .
" Rice is very easily converted into sugar by the body . Compared with grains contain more fiber and has a low glycemic index , " says Frank Hu , professor of nutrition and epidemiology at the Harvard School of Public Health in Boston as reported by FoxNews , Sunday ( 4/9/2011 ) .
In his study of 1,900 men and women in Costa Rica , Hu and other researchers found that people who regularly swap out one serving of white rice with whole grains had a 35 percent lower risk of diabetes trigger symptoms .
People who eat at least two servings of grains ( beans) as a substitute for any portion of white rice tends to be lower risk for developing metabolic syndrome . Decrease the risk of developing metabolic syndrome by 35 percent was reported in the American Journal of Clinical Nutrition .
Participants who took part in the study between 1994 and 2004 , at the beginning of his research there with diabetes . Costa Rica is now a country of high levels of diabetes risk due to the increased consumption of white rice and a drop in the intake of carbohydrates from grains .
Hu also noted data from the U.S. Department of Agriculture , that rice consumption in the U.S. increased from 9.5 pounds per person in 1980 to 21 pounds per person in 2008 . While the consumption of grains is much lower at around 7 pounds per person .
" This is a bad trend if more people eat brown rice instead of white rice . A serving of white rice is like eating candy , which is low in fiber and nutrients . Trends like this will have long term effects on the body's metabolic system , " said Hu .
Hu suggested that the starting reducing and replacing white rice with brown rice , nuts or seeds to get a source of carbohydrate that has a lower sugar content .
White rice including simple carbohydrates that contain high sugar levels , when ingested, will immediately become energy quickly and increase blood sugar levels . But simple carbohydrates can not store glycogen reserves .
Conversely types of carbohydrates such as yams , maize , cassava , oatmeal , whole wheat bread , brown rice is a complex carbohydrate which is low in sugar and full longer hold up to 6 hours .
Complex carbohydrates can be stored in the liver and muscles as glycogen ( a glucose substance before ) . If the body lacks energy , glycogen reserves is to be broken down into glucose for energy .
Complex carbohydrates contain less sugar but higher in fiber, so it gives more benefits , both for women , men and children .
Containing rice glycemic index above the 70 should be avoided . But unfortunately the rice - rice sold in Indonesia sometimes unknown levels of the IG . Usually signifies the white rice and delicious as higher calorie rice , because rice skin that contain complex carbohydrates are gone .
The glycemic index ( GI ) is a scale or number given to certain foods based on how much of these foods increase blood sugar levels , the scale used is 0-100 . Called low glycemic index if it is in the scale of less than 50 , moderate glycemic index if its value is 50-70 and high glycemic index if the number is above 70 .
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