Japanese women who eat three or more bowls of rice a day face a 50 percent greater risk of developing diabetes than those who eat one bowl, according to research by the National Cancer Center and other institutions. Although it has long been known that consuming large amounts of carbohydrates can increase the risk of developing the disease, the study was the first of its kind to explore the connection between eating rice and developing diabetes.
Conducted over five years from the early 1990s, the study covered about 60,000 people aged 45 to 74 in Iwate, Nagano, Ibaraki, Okinawa and four other prefectures. Of the subjects, 1,103–625 men and 478 women–developed diabetes during the study period.
Women who ate three bowls of rice a day were 1.48 times more likely to develop diabetes than those who ate one serving daily, the study found. Eating four or more bowls of rice a day raised the risk of women developing diabetes to 1.65 times that of women who ate only one bowl of rice a day. However, among women who performed physical labor or exercised vigorously for at least one hour a day, there was no significant difference in their risk of developing diabetes regardless of whether they habitually gorged on the grain.
For men, there was less evidence of a connection between rice intake and diabetes risk.
But regardless of gender, the less physical exercise a person did, the higher their risk of developing the disease.
While it is possible that eating a lot of rice can contribute to the onset of diabetes in some women, the study produced no conclusive evidence that overindulging is a direct cause of diabetes. Researchers at the National Center for Global Health and Medicine who analyzed the study’s results said it was important to monitor rice intake as part of maintaining a balanced diet.
The researchers also looked at the overall health profiles of rice eaters, and learned that the 19- to 50-year-olds who ate rice were less likely to be overweight or obese, had a 34% reduced risk for high blood pressure, 27% reduced likelihood of having abdominal obesity and increased waist circumference and 21% reduced risk of metabolic syndrome. No associations could be drawn for children ages two to 13; however, in children ages 14-18, body weight, waist circumference, triglycerides and diastolic blood pressure were lower (P G .05) among those who ate rice.
“This study shows that eating rice can improve overall diet and reduce risk for the major conditions that afflict more than half of all Americans — heart disease and Type II diabetes,” states Upton. “Rice is a practical solution to help consumers meet dietary guidance to eat more plant-based foods.”
U.S. national nutrition surveillance records show that rice eaters have healthier diets and less risk for chronic diseases compared to non-rice eaters. The researchers reported that rice eaters are:
- 1/3 less likely to have high blood pressure;
- 1/4 less likely to have a high waist circumference (often linked to obesity and diabetes risk);
- 1/5 less likely to have metabolic syndrome.
Research shows U.S. rice consumption has increased steadily over the past 20 years, with current per capita consumption at 26 pounds per person. Surveys show that rice is most frequently served as a side dish or one pot meal.
The research was supported by a grant from the USA Rice Federation.
There are some tricks that can help make any fast food meal better for you and your family. Follow these tips to cut down on fat, sodium, sugar, overall calories and make your meal healthier:
- If you are ordering á la Carte items on the menu, find out if there is a child’s size available. Another option is to order the regular size and split the order and share it. Avoid ordering extra large portions just because they are a deal! These deals usually have the words jumbo, giant, super sized or deluxe in the name.
- Don’t be shy about making substitutions! Children love kid’s meals because it comes with a toy and it is usually in a cool looking box. Let them order it but ask to make substitutions for the fries and soda if possible. Many restaurants will offer milk or water as a beverage and apple slices instead of fries.
- Talk to your child before ordering a meal and give them a choice of milk, juice or water (make sure it is low fat milk or 100% fruit juice.) Explain to them that soda is high in empty calories that will just fill up their tummies.
- Let your child know that they can ask for items prepared a specific way. For example, salad dressing on the side, baked or grilled instead of fried, brown rice instead of white rice.
- Finally, set a good example by ordering a healthy meal for yourself.
What Can Parents Do?
By learning how the food is prepared, you will be able to make healthier choices ordering from a menu:
- Order foods that are not breaded or fried because they are higher in fat and calories. Foods that are breaded and deep fried include: chicken nuggets, fried chicken, fried fish sandwiches, onion rings and french fries.
- Order foods that are prepared by being steamed, broiled, grilled, poached, or roasted.
- Have gravy, sauces and dressings served on the side so you can control the amount you eat.
- Use salsa and mustard instead of mayonnaise.
- Use non-fat milk or low fat milk instead of whole milk or heavy cream.
- Order a salad with ‘lite’ or non-fat dressing instead of regular dressing.
- Choose a regular, single patty hamburger without mayonnaise and cheese.
Over the last few years, many chain restaurants have been adding healthier menu options. They also started providing nutrition information for all the foods on the menu, but you usually need to ask for it. Try checking their website as well for additional information.
Hamburger fast food restaurants are the most popular with children. However, other options are available such as Asian food, sandwiches, or Mexican grills. Keep in mind that every fast food restaurant has both healthy and less-healthy choices. Here are some pointers to remember that can help you make better choices when eating out at various fast food places:
- Choose grilled soft tacos or burritos instead of a crispy shell or gordita-type burritos.
- Black beans are a better choice because they have less fat than refried beans.
- Ahhh, the Mexican condiments! Salsa is low in calories and fat and it makes a great substitute for sour cream, guacamole and cheese.
- Choose lean meats such as chicken breast, lean ham or roast beef, instead of salami or bacon.
- Ask for 100% whole wheat bread for sandwiches. Skip the croissants and biscuits because they are high in fat.
- Add low fat salad dressings instead of special sauces or mayonnaise.
- Choose baked chips or pretzels instead of regular potato chips.
- Steamed brown rice has more nutrients and less calories than fried rice.
- Stir fried, steamed, roasted or broiled dishes are healthier choices than battered or deep fried.
- Sauces such as low sodium soy sauce, rice wine vinegar, wasabi, or ginger are better choices than sweet and sour sauce or coconut milk.
It’s OK to enjoy fast food once in a while, but try to limit the visits to no more than twice a month. An average meal at a fast food restaurant has around 1000 calories and does not have the vitamins, minerals and other important nutrients that your child needs to grow healthy and strong. While fast food consumption has greatly increased over the years there are several contributing factors why childhood obesity is becoming more and more prevalent. While all the above information is important, we need to keep things in perspective by understanding that the weight epidemic in this country is because of how much food children eat, rather than what food children eat.
If your family is going to have fast food for one meal, just make sure the other meals that day contain healthier foods like fruits and vegetables. Perhaps you could take an afternoon with your child and prepare a few homemade meals in advance that can be served quickly to avoid the temptation of getting fast food too often while at the same time teaching them some simple food preparation steps. Either way, just remember, it is not that difficult to eat healthy even when you don’t have much time.
This family wellness article is provided by Nourish Interactive, visitwww.nourishinteractive.com for nutrition articles, family wellness tips, free children's healthy games, and tools. Available in English and Spanish.
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Brown Rice and Angiotensin II
The subaleurone layer of Japanese rice, which is located between the white center of the grain and the brown fibrous outer layer, is rich in oligosaccharides and dietary fibers, making it particularly nutritious. However, when brown rice is polished to make white rice, the subaleurone layer is stripped away and the rice loses some of its nutrients. The subaleurone layer can be preserved in half-milled (Haigamai) rice or incompletely-milled (Kinmemai) rice. These types of rice are popular in Japan because many people there believe they are healthier than white rice.
The Temple team and their colleagues at the Wakayama Medical University Department of Pathology and the Nagaoka National College of Technology Department of Materials Engineering in Japan sought to delve into the mysteries of the subaleurone layer and perhaps make a case for leaving it intact when rice is processed. Because angiotensin II is a perpetrator in such lethal cardiovascular diseases, the team chose to focus on learning whether the subaleurone layer could somehow inhibit the wayward protein before it wreaks havoc.
First, the team removed the subaleurone tissue from Kinmemai rice. Then they separated the tissue's components by exposing the tissue to extractions of various chemicals such as ethanol, methanol and ethyl acetate. The team then observed how the tissue affected cultures of vascular smooth muscle cells. Vascular smooth muscle cells are an integral part of blood vessel walls and are direct victims of high blood pressure and atherosclerosis.
During their analysis, the team found that subaleurone components that were selected by an ethyl acetate extraction inhibited angiotensin II activity in the cultured vascular smooth muscle cells. This suggests that the subaleurone layer of rice offers protection against high blood pressure and atherosclerosis. It could also help explain why fewer people die of cardiovascular disease in Japan, where most people eat at least one rice-based dish per day, than in the U.S., where rice is not a primary component of daily nutrition.
“Our research suggests that there is a potential ingredient in rice that may be a good starting point for looking into preventive medicine for cardiovascular diseases,” said Dr. Eguchi. “We hope to present an additional health benefit of consuming half-milled or brown rice [as opposed to white rice] as part of a regular diet.”