TYPE 2 diabetes is strongly tied to unhealthy lifestyle decisions so making poor choices can heighten your risk of developing the chronic condition. While some dietary decisions are patently risky, others present more hidden dangers, including a mealtime staple.
Type 2 diabetes is a chronic condition in which a person’s pancreas doesn’t produce enough insulin to regulate blood sugar levels. This impaired mechanism may not pose a threat initially, but overtime, unregulated blood sugar levels can hike your risk of developing chronic diseases such as heart disease and stroke. It is therefore important to keep your risk of developing type 2 diabetes at bay and this means cutting back on or completely avoiding unhealthy lifestyle habits.
Certain dietary decisions have been seen to raise the risk of developing type 2 diabetes by causing blood sugar levels to spike.
The worst offenders are foods that rank high on the glycaemic index. The glycaemic index is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood sugar levels.
Foods with a high carbohydrate content pose the greatest threat to blood sugar management because carbohydrate is broken down into glucose relatively quickly and therefore has a more pronounced effect on blood sugar levels than either fat or protein, explains Diabetes.co.uk.
One particular high-carb food that has been shown to heighten your risk of developing type 2 diabetes is white rice.
Foods with a high carbohydrate content pose the greatest threat to blood sugar management because carbohydrate is broken down into glucose relatively quickly and therefore has a more pronounced effect on blood sugar levels than either fat or protein, explains Diabetes.co.uk.
One particular high-carb food that has been shown to heighten your risk of developing type 2 diabetes is white rice.
Type 2 diabetes: Regularly eating white rice is associated with an increased risk (Image: Getty Images )
Research published in the journal BMJ suggested that eating white rice regularly - a common practice in Asian countries - may increase risk for developing type 2 diabetes.
To gather their findings, researchers looked at data from four studies: two in Asian countries (China and Japan) and two in Western countries (the U.S. and Australia). All participants were diabetes-free when the study began.
On average, people from Asian countries ate about four servings of white rice daily, whereas individuals in Western countries ate less than five servings a week.
After analysing the data, researchers found that diabetes risk rose by about 10 percent with each increased serving per day of white rice.
To gather their findings, researchers looked at data from four studies: two in Asian countries (China and Japan) and two in Western countries (the U.S. and Australia). All participants were diabetes-free when the study began.
On average, people from Asian countries ate about four servings of white rice daily, whereas individuals in Western countries ate less than five servings a week.
After analysing the data, researchers found that diabetes risk rose by about 10 percent with each increased serving per day of white rice.
According to Sun, other white, starchy carbohydrates, such as white bread, white pasta, and white potatoes, will also heighten your risk if eaten often enough.
While swapping white carbs for whole grain equivalents may reduce the risk, you do not have to shun rice completely, he said.
How can I increase my fibre intake?
According to Diabetes.co.uk, the surest way to add more fibre to your diet is to eat plenty of vegetables.“The Department of Health advises us to eat at least five portions of vegetables and fruit each day. Generally speaking, beating rather than meeting the daily target is recommended,” advises the health body.
As the health site explains, if you’re buying starchy foods such as rice, bread or pasta, look for those with higher amounts of fibre per 100g.
“Foods listed as whole grain should usually be good picks but checking the nutritional value per 100g tends to be the most reliable way of ensuring you pick a high fibre option,” it added.
The NHS does advise exercising a degree of caution when upping your fibre intake, however, as it could lead to stomach cramps and bloating in the short term, so it is important to keep hydrated at the same time.
https://www.express.co.uk/life-style/health/1224927/type-2-diabetes-symptoms-diet-white-rice-fibre-lower-blood-sugar
No comments:
Post a Comment