Initially, rice is a cereal originating in Asia, which has become a staple in world cuisine. According to IBGE data, per capita consumption of rice in Brazil is 34 kilos per year, representing the main source of carbohydrates.
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In this case, you eat a lot of cereal every year, which contains B vitamins and minerals. On the other hand, the lack of balance and variety results in several risks, especially when consumed in refined form.
Harvard evaluates impact of rice consumption on health
Firstly, a study carried out by the Harvard School of Public Health evaluated the consumption of white rice. Therefore, more than 350 thousand people from 21 countries over 10 years had their data analyzed by experts.
Thus, the results showed that rice increased the risk of developingtype 2 diabetes. In other words, 158 grams was associated with a 10% higher risk of developing the disease, thanks to the glycemic index.
Researchers warn about risk of type 2 diabetes
Type 2 diabetes is a chronic condition that affects the body's ability to use insulin, the hormone that regulates glucose. Therefore, it leads to complications such as cardiovascular, kidney, eye and nervous diseases.
It is worth remembering that a large part of the carbohydrates ingested are transformed into sugar in the blood and tend to overload the pancreas. After all, it quickly raises the glycemic index, forcing the body to spend energy to break down complex molecules.
This is the best alternative to white rice in your diet
Regarding substitutes or healthy options, brown rice stands out, which does not go through many refinement stages. Therefore, it retains nutrients and should be associated with other food sources, including cauliflower, quinoa and legumes.
Finally, it is worth mentioning that whole grains contain fiber, proteins, magnesium, copper and vitamins. That said, it increases satiety, helps control blood sugar and prevents constipation by facilitating bowel movements.
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