Diabetes

Refined grain is being linked not only to weight gain, but also increased risk of insulin resistance (the precursor of type 2 diabetes) and the metabolic syndrome (a strong predictor of both type 2 diabetes and cardiovascular disease). Eating more whole grain has been shown to protect against the above.

In one of the most recent studies, which appeared in Diabetes Care, researchers who analyzed data on over 2,800 participants in the Framingham Offspring Study, found that the prevalence of both insulin resistance and the metabolic syndrome was significantly lower among those eating the most cereal fiber from whole grains compared to those eating the least.

Brown rice and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.

For diabetics, the best type of diet is a low-fat diet with complex carbohydrates (i.e. brown rice). Simple carbohydrates are not the best thing for diabetics as they are rapidly absorbed and digested. That causes a surge of sugar levels in the bloodstream which can cause serious problems. They should be avoided or at least taken in small quantities. Complex Carbohydrates are a much better source of energy for diabetics. These include whole wheat or wholegrain breads, whole wheat pasta, brown rice, beans, oats and most vegetables and fruits. These will be more slowly absorbed and digested and will therefore help to keep the patients sugar levels stable.