What kind of people should avoid eating rice according to Harvard University

We have known him since we were children, from the family table, where he called that grain white or brown riceit is integrated into different meals.

We also heard epic stories about him. On the Rice Road. About what I already know cultivated in India and China 10 thousand years ago. That the Chinese brought it to Europe just like the Arabs. What Spanish, Portuguese and English brought to America.

And you remember it, moreover, because of your personal preferences. He Saffron risotto of paella or desserts Rice pudding of the Spaniards; He Japanese sushi rice; He Italian risotto to “with porcini mushrooms” or black rice with seafood; Cuban rice with egg and fried plantains, as well as tomato sauce, like our grandmothers prepared for us.

An essential food for all humanity, without borders. But it’s not always as healthy as you think. Mainly because the rice we consume the most is highly produced, highly processed, bleached and polished white rice, which, unlike brown rice, loses its germ and bran along the way and has much less of it left. proteins and vitamins. And, say researchers from the prestigious Harvard University, many people should avoid eating to take care of their health.

What kind of people should avoid eating rice according to Harvard

THE Harvard University conducted a study on 352,384 people from China, Japan, the United States and Australia and agreed that those who consumed 5 servings per week had a 27% chance of developing type 2 diabetes, unlike those who They were consumed only once a week.

“A serving of white rice has almost the same effect as eating pure table sugar. They generate a high and rapid spike in blood sugar levels,” explain the Harvard researchers. Those who advise against its consumption by patients suffering from diabetes. And even those who are prone to developing this disease should control their consumption.

The newspaper El Español contextualizes this information on rice by citing the warnings of University of Navarra professor Miguel Ángel Martínez-González in his book What is healthy eating? (Planet, 2020). who points out that our body rapidly converts the starch in white rice into glucose, which produces dangerous spikes in blood sugar. This in turn, “in addition to the risk of suffering from diseases such as diabetes, generates, among other things, insulin resistance and metabolic syndrome.”

Although white rice is the most consumed in the world, Researchers recommend consuming brown rice instead due to its high content of fibre, vitamins and minerals. Furthermore, brown rice does not affect blood glucose levels too much and can be included without problems in the Mediterranean diet. They also recommend cooking them with vegetables, fish or seafood to enhance their nutritional intake.

How to replace white rice

On its Medline Plus site, the United States Library of Medicine provides us with a key tip to avoid excess processed white rice.

Cooking with whole grains, underlines as a matter of priority. “White flour, white rice and other refined grains have been stripped of some of their nutrients. You often find them in foods high in fat, sodium and sugar.”

And it reminds us that “whole grains are rich in fiber and nutrients. They can help reduce cholesterol in the blood and make you feel fuller for longer. As you shop for food, read labels for fat and sugar content.

Medline Plus also tells us: “Be careful (for healthier products):

• Whole-grain crackers, cereals and breads that list whole-wheat flour as the first ingredient on the label.
• wholemeal flour instead White flour.
• Brown or parboiled rice instead of white rice.
• Whole barley.
• Oatmeal.
• Other grains such as quinoa, amaranth, buckwheat and millet.

Glycemic index of some foods

Many times we only learn about the glycemic index, or blood sugar level, when an illness strikes. But knowing how much sugar our food provides gives us an indication of whether we are eating well or poorly.

Medline Plus, in an excellent article, offers us a food classification based on its glycemic index, which varies in three levels from the recommended low GI, to the medium and worryingly high GI. We see:

Low glycemic index foods (0 to 55):

• Bulgur, barley.
• Pasta, parboiled (processed) rice.
• Quinoa.
• High-fiber whole grains, oatmeal or flakes.
• Carrots, non-starchy green vegetables.
• Apples, oranges, grapes and many other fruits.
• Most nuts, legumes and beans.
• Milk and yogurt.

Foods with moderate GI (56 to 69):

• Pita bread, rye bread.
• Cous cous.
• Brown rice.
• Raisins.

High glycemic index foods (70 and above):

• White bread and bagels.
• Most processed cereals and instant oats.
• Most snacks.
• Potatoes (potatoes).
• White rice.
• Honey.
• Sugar.
• Watermelon, pineapple.