White Rice Increases Risk Of Type 2 Diabetes, Study Claims

Could Eating This Trigger Diabetes?

Eating white rice may be linked to a higher risk of type 2 diabetes, researchers said today.

A review of four studies involving around 350,000 people found the more white rice people ate, the higher their chance of developing the condition seemed to be.

Experts from Harvard School of Public Health and Harvard Medical School looked at two studies in Asian people (Chinese and Japanese) and two in Western populations (the US and Australia).

Asian people tended to have a much higher white rice intake than those in the West, averaging three to four servings a day compared with one or two servings per week.

The results showed that Asian people have a higher chance of developing type 2 diabetes, with those who ate the most at highest risk.

But even for Western populations with typically low intakes, the researchers said "relatively high white rice consumption may still modestly increase risk of diabetes".

In the total population, the experts said that for every extra serving of white rice (assuming 158g per serving), the risk of type 2 diabetes increased by about 11%.

Writing in the British Medical Journal, the authors concluded: "We found that higher white rice consumption was associated with a significantly elevated risk of type 2 diabetes. This association seems to be stronger for Asians than for Western populations."

The studies took into account a variety of factors such as people's weight, how much exercise they took and dietary issues such as red meat and alcohol intake.

All the people were free from diabetes at the start of the studies.

During follow-up, ranging from four to 22 years, around 13,200 people developed diabetes.

The authors said previous studies suggest that eating brown rice may modestly decrease the risk of type 2 diabetes. But they said larger studies were needed to look at any benefits of substituting brown rice for white rice.

About 2.5m people in the UK are diagnosed with Type 2 diabetes, and another 850,000 have the condition but do not know it.

Dr Iain Frame, director of research at Diabetes UK, said: "This new study is a review of previous research looking at the association between white rice consumption and Type 2 diabetes, but it has not looked at whether eating lots of white rice actually increases risk of Type 2 diabetes.

"Previous research in this area has not provided conclusive results and it is a difficult area to conduct research because no single type of food is directly linked or associated with the development of Type 2 diabetes.

"So this study does not provide any strong evidence that eating lots of white rice will put people at increased risk of Type 2 diabetes."

If you have type 2 diabetes or are worried about getting it, take a look at the best diabetes superfoods you should be eating. These are all rich in flavanoids, which are proven to help reduce type 2 diabetes risks in women.

The flavonoid family is too complex to list out every single food that has flavonoid present, but the general rule of thumb is – the more colourful the food, the richer it is in flavonoid components.

There are six different types of flavonoids:


Find these flavonoids in green fruits and vegetables like onion and leeks, apple and broccoli, as well as teas (black and green) and tomatoes.


Citrus fruits are a great source of flavanones.


Look out for these in celery and parsley.


A fun flavonoid found in quite a few fruits like peach and apricot, apple, cherries and grapes. Green tea is rich in catechins as well.


Many soy-based substances contain isoflavones. Get yourself some tofu or soy milk.


These are mainly found in pears, cranberries, cherries, currants and blueberries. And you can wash it all down with that glass of red wine... in moderation of course.