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October 3, 2018 • Diabetes, Healthy Eating & Nutrition, Healthy Living

Swap Out Refined Grains for Whole Grains

Whole grains, especially physically intact varieties like brown rice, oatmeal, and barley, continue to display powerful disease-fighting power.  Eating whole grains regularly has been associated with less heart disease, a healthier body weight, less cancer risk, and diabetes protection.  In striking contrast, eating refined grains regularly appears to boost heart disease, incite weight gain, up cancer risk and promote diabetes.

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A study from Harvard’s School of Public Health echoes these findings.  Among about 200,000 adults followed for 14 to 20 years, those consuming five or more servings of white rice per week had an increased risk of type 2 diabetes.  Conversely, those consuming 2 or more servings of brown rice (a whole grain) had a lower risk.

The researchers calculated that substituting just a third of a standard daily serving of white rice with brown rice (or another whole grain) could reduce diabetes risk by 16% and 36% respectively.

Go ahead and make the switch! In no time your taste buds will so appreciate the “real” flavor of brown rice and find white rice totally bland. (Archives of Internal Medicine, June 2010)

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