Food

Why You Shouldn’t be Afraid of White Rice

White_Rice_vs._Brown_RiceDon’t you just hate it when just as you are about to take a bite of your food, someone decides to tell you about all the dangers lurking in that bite?

If only I had a dollar for every time someone did this to me, I would be able to buy a lifetime worth of white basmati rice! Mmm… fluffy basmati rice, I could eat that everyday, and you know what? My Persian ancestors did eat it every day, as do many people of countries where rice is a dietary staple.

I’m sad to say that before I made a commitment to learn more about the science of nutrition, I too was easily swayed by all of the food propaganda that is out there in the world. New food studies, talk shows, the news, advertisements, blog articles and new food products, they are all constantly contradicting themselves and each other by pushing new food trends and products. They cite a research study and all of a sudden a whole new “healthy” food product is created to replace what you and your ancestors were eating for eons before.

The problem with a lot of studies come down to their methodologies and they sometimes make generalization and associations between factors that aren’t always correlated. Take for example, a 2012 study that claimed white rice consumption is associated with a higher risk of Type 2 diabetes. Immediately people take this to mean that White Rice = Diabetes which is absolutely not true nor the case. In reality, the study was making an associates between the “risk” of diabetes and rice consumption, where a significant spike they observed was that 20% of diabetes prevalence in their study was in the United Arab Emirates, a country with high white rice consumption. Yes, they eat a lot of rice in the UAE, but because it is one of the richest countries in the world, people also tend to eat a lot of sugar, processed foods and a lot of everything else in excess. If anything, diabetes incidence goes down as rice consumption increases, which is evident in countries such as Thailand, the Philippines, Indonesia, and Bangladesh, where they have the highest white rice consumption and have very low rates of diabetes.

Here is a map released by the Wall Street Journal from the International Diabetes Federation that shows the 2013 prevalence of Type 2 diabetes around the world. You can see that a lot of countries who have historically eaten a lot of white rice like basmati or jasmine rice actually see much lower diabetes prevalence.

Diabetes_Map

The other problem is that people don’t realize that there are many different rice varieties (about 40,000 different varieties exist in the world) with different compounds to each one. Continue reading “Why You Shouldn’t be Afraid of White Rice”