People who ate five servings or more of white rice per week had a 17% increased risk of developing diabetes compared to those who ate little or no white rice, the researchers found. On the other hand, people who ate at least two servings of brown rice had an 11% lower risk of diabetes compared to those who ate barely any brown rice.
Although the researchers controlled for a number of diet and lifestyle factors (such as red meat intake, smoking, and physical activity), it’s possible that the findings partly reflect the type of people who tend to prefer white versus brown rice.
For instance, the researchers note that brown rice intake was associated with “a more health-conscious lifestyle” and diet. People who ate the most brown rice tended to be more physically active, were slimmer, and ate more whole grains, while they were less likely to smoke or have a family history of diabetes.
Indeed, though brown rice is more nutritious than white rice, the study doesn’t necessarily prove that white rice will contribute to diabetes, says Loren Wissner Greene, MD, a clinical associate professor of medicine at New York University’s Langone Medical Center, in New York City.
“More brown rice is helpful because it is higher in fiber and that may protect against diabetes, but white rice may not increase the risk,” Dr. Greene says.
At least half of your daily grain intake should be whole grains, Rumsey says.
“Look for brown foods such as whole-wheat bread, whole-wheat wraps, or whole-grain or blended pastas,” she suggests. “There are a lot of whole grains—such as barley, bulgur, oatmeal, and quinoa—that are easy to cook with.”
Check ingredients and nutrition labels when food shopping, Rumsey says. The first ingredient should say “whole grain” or “whole wheat,” and the foods should have at least 3 grams of fiber per serving.
“Whole grains have so much more fiber, vitamins, minerals, and protein, so you get a lot more nutritional bang for your buck than with refined carbohydrates like white rice or white bread,” she says.
