Risk of Type 2 Diabetes and Heart Disease
Eating too much white rice, especially without enough protein, vegetables, or fiber, can cause your blood sugar to spike and may raise the risk of long-term health issues such as type 2 diabetes.
A study by Harvard researchers found that individuals consuming three to four servings of white rice daily were 1.5 times more likely to develop type 2 diabetes compared to those with minimal intake. For each additional large bowl of white rice consumed daily, the risk increased by 10%.
This association was particularly pronounced in Asian populations, who typically consume higher amounts of white rice. The researchers attribute this increased risk to the high glycemic index of white rice, which can cause rapid spikes in blood sugar levels.
They recommend replacing refined carbohydrates like white rice with whole grains to mitigate this risk.
