In daily life, it is best to pair refined white rice, white flour, etc., with whole grains. Eating too much rice can easily lead to diabetes.
Experts state that "three whites" foods like white rice are not the "culprits," and diabetics should be more wary of traditional "three whites" foods.
Recently, a report on white rice and noodles has caused considerable panic among many citizens. The report stated: The latest research from the United States shows that Chinese women who consume more than 300 grams of white rice per day face a 78% increased risk of developing diabetes.
In response, Chen Chaogang, head of the Nutrition Center at the Second Affiliated Hospital of Sun Yat-sen University, said: "There are many causes of diabetes. Consuming large amounts of modern 'three whites' foods (white rice, white flour, white bread) is merely one contributing factor, neither the 'culprit' nor the main cause. Its harm is far less than that of obesity, high fat intake, and lack of exercise." Chen Chaogang believes the public does not need to be overly concerned. Occasional consumption of refined white rice and white flour with some whole grains is sufficient. Instead, people should be more vigilant against the traditional "three whites": salt, white sugar, and lard.
Viewing the impact of "three whites" foods on diabetes dialectically
Opposing arguments
Eating 300~500 grams of staple grains can actually reduce the incidence of diabetes.
"The Chinese tradition is to have rice, flour, and other grain foods as the staple. The Chinese Nutrition Society recommends that adults need to consume about 300~500 grams of grains daily, which includes rice. However, modern people are eating more and more refined foods, so white rice, white flour, and white bread have become the staple foods for many citizens," Chen Chaogang said. The complex carbohydrates in staples like rice and flour provide the body with high-quality energy. Consuming enough staples helps reduce metabolic disorders such as obesity, hyperlipidemia, insulin resistance, and hypertension caused by excessive intake of fat and protein.
"Insulin resistance is one of the direct causes of diabetes. Therefore, sufficient staples rich in complex carbohydrates can improve insulin sensitivity, reduce the occurrence of insulin resistance, and consequently reduce the incidence of diabetes," said Chen Chaogang. The Chinese Nutrition Society's recommendation for a diversified diet while still focusing on grains is based on this principle.
Arguments in favor
Excessive consumption of refined white rice contributes to hyperinsulinemia, leading to diabetes.
"Consuming more refined white rice can indeed contribute to hyperinsulinemia, thereby worsening insulin resistance and triggering diabetes," said Chen Chaogang. "Refined white rice lacks fiber and vitamin B, which means the body needs more insulin to process it. If combined with conditions like obesity or hyperlipidemia that cause insulin resistance, it can trigger diabetes. We have found that the glycemic index (GI) of refined white rice is higher than that of brown rice and coarse grains."
Generally, a food with a GI < 55 is considered a low-GI food, a GI between 55 and 70 is a medium-GI food, and a GI > 70 is a high-GI food. High-GI foods cause a rapid increase in post-meal blood sugar, requiring more insulin secretion, which加重 the burden on the pancreas and can potentially lead to diabetes. Conversely, low-GI foods cause a slower rise in post-meal blood sugar, requiring less insulin secretion, which can protect and prolong pancreatic function and ultimately delay the onset of diabetes.
The harm of excessive high-fat intake far exceeds that of "three whites" foods.
Chen Chaogang listed the GI values for many common staple foods:
White rice: 83.2, Glutinous rice: 88, Wheat noodles: 81.6, Buckwheat noodles: 59.3, Macaroni: 45, White wheat bread: 100, Rye berries: 50, Whole wheat bread: 69, Barley (boiled): 25, Sweet corn (boiled): 55, Mixed grain bread: 45, Oatmeal: 55, Youtiao (fried dough twist): 74.9, Black rice porridge: 42.3, White wheat steamed bun: 88.1, Wheat pancake: 70, Sweet potato: 54.
"As you can see, refined grains (like white rice, white flour, and white wheat bread) have a higher GI than coarse grains (like whole wheat, buckwheat, and black rice). Therefore, refined grains are indeed more likely to trigger diabetes compared to coarse grains." However, Chen Chaogang also stated that refined grains are neither the "culprit" nor the main cause of diabetes, so there is no need for the public to fear white rice, white flour, and white bread.
Chen Chaogang pointed out that compared to white rice, high fat intake and lack of exercise are more likely to cause diabetes. Therefore, a balanced diet with food variety, using the balanced dietary guidelines from the Chinese Nutrition Society as a reference, is the true path to healthy eating. "We need to eat enough staples every day, including white rice, white flour, and bread, but we also need to eat coarse grains regularly to make up for the nutritional deficiencies of refined grains," said Chen Chaogang.
Diabetics need to guard against traditional "three whites" foods.
Chen Chaogang stated that besides the modern "three whites," there is also a traditional set of "three whites": salt, white sugar, and lard. Excessive intake of these "three whites" can indeed increase the risk of diabetes.
Salt: Research has found that excessive salt intake is one of the causes of insulin resistance and an indirect cause of diabetes. In addition, the development and exacerbation of many diseases, such as hypertension and coronary heart disease, are closely related to excessive salt consumption. The World Health Organization stipulates that the daily sodium intake for adults should not exceed 6 grams.
White sugar: White sugar is a refined sugar with a high GI, and excessive consumption can also trigger diabetes. Furthermore, eating too much white sugar can easily lead to obesity, coronary heart disease, stroke, and other cardiovascular diseases, which are the main causes of shortened human lifespan and death.
Lard: Lard is a saturated fat. Excessive consumption can easily cause obesity, high blood lipids, and insulin resistance, and is also one of the causes of diabetes. Because animal fats high in saturated fatty acids generally have high melting points and are often solid at room temperature, they are not easily digested and absorbed after consumption. Eating too much of this type of fat increases cholesterol levels in the blood, and an excess of saturated fatty acids can lead to atherosclerosis.
News Flash:
Daily intake of 300g of white rice
Chinese women's diabetes risk increases by 78%
According to a domestic media report, the latest research from the United States shows that Chinese women who consume more than 300 grams of white rice per day have a 78% higher risk of developing diabetes compared to those who eat less than 200 grams daily. Wang Hongcai, a doctoral supervisor at the China Academy of Chinese Medical Sciences and a diabetes expert, also pointed out that the "three whites" foods in the daily diet of Chinese people should be limited not only by diabetics but also by the general population.
It is reported that this U.S. research result was derived from a five-year average follow-up study of 64,000 Chinese women, recording their daily diets and other lifestyle habits. The report noted that frequently eating "three whites" staple foods can easily impair the body's glucose tolerance, which is a "yellow light" period on the way to diabetes. If not intervened in time, it can easily develop into diabetes.