Beans without white rice? Study warns food consumption and suggests substitutions

When entering any house here in the Brazil, you will hardly find this grain offered alongside beans. White rice is one of the most traditional side dishes on the Brazilian table.

However, it was recently highlighted by a Harvard University study as a food whose consumption can have negative impacts on health.

According to research, rice, as it is a refined product and has its natural components such as fiber, minerals and vitamins, removed during its industrialization process, has an effect on the blood similar to the consumption of refined sugar.

The problem with rice consumption

The study highlights that each 100 grams of white rice contains approximately 28.2 grams of carbohydrates, which have a significant influence on blood sugar levels. blood sugar.

Researchers claim that such a portion of rice can generate a rapid and high increase in blood glucose levels, comparable to the impact caused by consuming pure table sugar.

This sudden increase is especially worrying for people with diabetes, according to the study, and can be avoided by seeking healthier alternatives.

According to the study, it is necessary to find substitutes for white rice – Image: Cooking Guide/Reproduction.

Harvard research suggests that opting for healthier carbohydrate sources contributes to better control of blood sugar levels and a reduced risk of heart disease and certain types of cancer.

For those looking to replace white rice with healthier choices, some alternatives are suggested by research:

• Quinoa;

• Brown rice and other unrefined grains, rich in fiber;

• Vegetables such as carrots and non-starchy greens;

• Vegetable consumption;

• Increased intake of fruits and dairy products;

• Consumption of high quality proteins.

The research reinforces the importance of evaluating and choosing healthier foods to make up your diet. diet.

Therefore, it is necessary to aim not only to control glucose levels, but also to promote a balanced diet that is beneficial to health.