In an analysis of four former studies including a total of 352,384 study subjects, those consuming the most white rice were 27% more likely to develop type 2 diabetes relative to those eating the least. The relationship between white rice and diabetes was especially marked in Asian populations with a 55% higher risk in the heaviest white rice consumers.

Relative to brown rice, an awesome intact whole grain known to be protective against diabetes and heart disease, white rice has been stripped of its fiber and much of its nutrients and is essentially naked starch. Naked starch sends your blood glucose levels up quickly which sets off a metabolic cascade that drives appetite and insulin resistance, which is the precursor to type 2 diabetes.

Make the switch from white rice to brown rice – your belly and your heart will thank you!