Recent Study looking at Brown or White Rice and Diabetes Risk
I’ve had lots of questions and comments about this one and the study was only published on June 14!
If you already have diabetes, this study does not apply. If you eat rice and already have diabetes the main things to think about are portion size (think small), low glycaemic index (basmati or doongarra rice) and health benefits (brown rice has more fibre and B vitamins).
This study was looking at people without diabetes and whether their rice eating pattern raised or lowered their risk of getting type 2 diabetes. (White rice, brown rice and the risk of type 2 diabetes in US men and women. Archives Internal Medicine 2010 June 14 170 (11) 961-969.
The study looked at the long term eating patterns of health professionals in America (39 765 men and 157 463 women). The key findings were:
– Eating five or more serves of rice per week gives a 17% higher risk of developing type 2 diabetes then people that ate less than 1 serve of white rice per month.
– Eating brown rice, two or more times a week, reduces the risk of developing type 2 diabetes by 11%. This was compared to people that ate brown rice less than once a month.
So if you don’t have diabetes and want to reduce your risk of developing diabetes, as you get older, brown rice rather than white rice would be a healthy option.
Cooking tips – brown rice takes longer to cook so plan ahead and get the rice cooking first before preparing a stir fry. Brown rice has a nutty texture which takes a while to get used to but very enjoyable.
Lamb Shank and Vegetable Recipe
Nice hot filling meal for cold winter weather – enjoy. Serve with steamed vegetables such as pumpkin, broccoli, beans and peas.
2 lamb shanks
440g can salt reduced tomato soup
440g no added salt canned tomatoes
1 clove garlic, crushed or finely chopped
1 onion, finely chopped
2 carrots, halved and finely sliced
3 celery sticks, finely sliced
2 tspn dried basil
pepper to taste
In a slow cooker or large casserole dish, place all the ingredients. If slow cooking, place in cooker and follow instructions. If baking in the casserole dish, bake in the oven at medium heat for 1 ½ to 2 hours until lamb is tender and ready to fall from the bone.
Energy 2000kJ, protein 53g, fat 17g, carbohydrate 28g, fibre 9g, sodium 630mg.
Sweet Potato and Carrot Soup
Spray oil or 2 tspn olive oil
1 clove garlic, chopped finely
2 cm chunk of ginger, peeled and chopped finely
1 medium onion, diced
500g sweet potato, peeled and roughly chopped
2 carrots, peeled and roughly chopped
4 cups of water
¼ tspn ground nutmeg
ground pepper to taste
Spray or coat a saucepan with oil and add chopped onion, garlic and ginger. Cook until soft.
Add all other ingredients and bring to the boil. Turn down the heat and simmer. Cover with a lid and cook for 20 – 30 minutes.
Blend until smooth.
Serve with a swirl of low fat natural yoghurt.
Nutrition information – per serve – 490kJ, 3g protein, 2g fat, 21g carbohydrate, 4g fibre
Glycaemic Index of Sweet Potato Has Changed
Glycaemic index is a measure to see how slow or quick a food is digested and ends up as blood sugar. The lower GI foods are used on a day-to-day basis for people with diabetes to help keep blood sugars stable.
Sweet potato when tested in research laboratories overseas came back with low GI (slow release) values. Research in Australia indicates that the sweet potato available here has GI levels between 61 to 77, which is moderate GI. To look up the values go to the Australian data base at www.glycemicindex.com
The values vary depending on the variety, different skin types and flesh colours. This is the same with nutrients. Beta carotene is high in sweet potato with orange coloured flesh and Vitamin C levels are higher in other varieties.