HOW MUCH FRUIT SHOULD ONE EAT IN A DAY?

  

Fruit is an important part of a healthy diet. 

In fact, diets high in fruit are associated with all sorts of health benefits, including a decreased risk of many diseases.

However, some people are concerned with the sugar content of fruit and worry that eating too much of it may be harmful.

So how many servings of fruit should you eat each day to be healthy? And is it possible to eat too much? This article explores the current research on the topic.

Fruit Is Rich in Many Important Nutrients

The nutrient composition of fruit varies greatly among the different types, but all varieties contain important nutrients.

For starters, fruit tends to be high in vitamins and minerals. These include vitamin C, potassium and Folate, of which many people don’t get enough.

Fruit is also high in fiber, which has many health benefits.

Eating fiber may help lower cholesterol, increase feelings of fullness and contribute to weight loss over time.

What’s more, fruits are loaded with antioxidants, which help fight free radicals that can damage cells. Eating a diet high in antioxidants may help slow aging and reduce the risk of disease.

Because different fruits contain different amounts of nutrients, it is important to eat a variety of them to maximize the health benefits.

Eating Fruit Can Help You Lose Weight

Fruits are high in nutrients and relatively low in calories, making them a great choice for those looking to lose weight.

What’s more, they are high in water and fiber, which help you feel full.

Because of this, you can typically eat fruit until you’re satisfied, without consuming a lot of calories.

In fact, multiple studies indicate that eating fruit is associated with lower calorie intake and may contribute to weight loss over time.

Apples and citrus fruits, like oranges and grapefruit, are among the most filling.

It is also important to note that whole, solid fruit is much more filling than puréed fruit or juice, which you can typically consume a lot of without feeling full.

Studies show that drinking a lot of fruit juice is linked with increased calorie intake and may increase your risk of obesity and other serious diseases.

In other words, avoid drinking a lot of fruit juice and enjoy whole fruits instead.

Eating Fruit May Lower Your Risk of Disease

Research consistently shows that diets high in fruits and vegetables are associated with a lower risk of many serious diseases including cancer, diabetes and heart disease.

While many studies look at fruit and vegetable consumption as a whole, there are a few studies that explore the benefits of fruits specifically.

One review of nine studies found that each additional serving of fruit eaten each day reduced the risk of heart disease by 7%.

Another study showed that eating fruits like grapes, apples and blueberries is associated with a lower risk of type 2 diabetes.

Citrus fruits, in particular, can raise the levels of citrate in your urine, which lowers the risk of kidney stones 

Increased fruit intake can also help lower blood pressure and reduce oxidative stress, which may decrease the risk of heart disease.

Eating more fruits and vegetables is also associated with improved blood sugar control in people with diabetes.

Is Fruit Safe for People With Diabetes?

Most dietary recommendations for people with diabetes suggest eating plenty of fruits and vegetables.

Current nutrition guidelines recommend that people with diabetes consume 2–4 servings of fruit per day, which is the same as the general population.

Still, some people restrict the amount they eat because they are worried about the sugar content.

However, studies show that when sugar is consumed in a whole fruit, it has very little effect on blood sugar levels.

What’s more, fruit is high in fiber, which actually slows the digestion and absorption of sugar, improving overall blood sugar control. 

The fiber in fruit can also reduce insulin resistance and may help protect against type 2 diabetes.

Fruits also contain polyphenols, which have been shown to improve blood sugar control.

Furthermore, eating more fruits and vegetables has been linked with lower levels of oxidative stress and inflammation in people with diabetes.

That being said, not all fruits are created equal. Some of them raise blood sugar more than others, and diabetics are encouraged to monitor their blood sugar levels after eating to figure out which foods they should limit.

Is It Possible to Eat Too Much Fruit?

It’s been established that fruit is good for you, but can “too much” be harmful?

First of all, when eating whole fruit, it’s rather difficult to eat too much. This is because fruits are very high in water and fiber, which makes them incredibly filling to the point where you will likely feel full after just one piece.

Because of this, it is very difficult to eat large amounts of fruit every day.

Even though eating large amounts of fruit each day is very unlikely, a few studies have examined the effects of eating 20 servings each day.

In one study, 10 people ate 20 servings of fruit per day for two weeks and experienced no adverse effects.

In a slightly larger study, 17 people ate 20 servings of fruit per day for several months with no adverse effects.

In fact, researchers even found possible health benefits. Although these studies are small, they provide reason to believe that fruit is safe to eat in any amount.

At the end of the day, if you eat fruit until you feel full, it is almost impossible to eat “too much.”

Nevertheless, it’s important to note that fruit should ideally be consumed as part of an adequate diet that includes a variety of other whole foods.

How Much Fruit Is Optimal?

Though it’s possible to eat healthy while eating very little or a lot of fruit, the ideal amount lies somewhere in the middle.

The general recommendation for fruit and vegetable intake is at least 400 grams per day, or five servings of 80 grams.

One 80-gram serving is equivalent to a small piece about the size of a tennis ball. For fruits and vegetables that can be measured by the cup, a serving is roughly 1 cup.

This recommendation stems from the fact that eating five servings of fruits and vegetables daily is associated with a lower risk of death from diseases like heart disease, stroke and cancer.

Recommendations from different health authorities vary slightly, but generally seem to align with the current research.

For example, United States Department of Agriculture (USDA) guidelines recommend the average adult consume two servings of fruit per day, while the American Heart Association (AHA) recommends adults eat four to five servings of fruit per day.

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EVIDENCE BASED HEALTH BENEFITS OF TURMERIC AND CURCUMIN

Turmeric may be the most effective nutritional supplement in existence.

Many high quality studies show that it has major benefits for your body and brain.

Here are the top 10 evidence-based health benefits of turmeric.

1. Turmeric Contains Bioactive Compounds With Powerful Medicinal Properties

Turmeric is the spice that gives curry ts yellow color.

It has been used in India for thousands of years as a spice and medicinal herb.

Recently, science has started to back up what the Indians have known for a long time… it really does contain compounds with medicinal properties

These compounds are called curcuminoids, the most important of which is curcumin.

Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant.

However, the curcumin content of turmeric is not that high… it’s around 3%, by weight.

Most of the studies on this herb are using turmeric extracts that contain mostly curcumin itself, with dosages usually exceeding 1 gram per day. It would be very difficult to reach these levels just using the turmeric spice in your foods.

Therefore, if you want to experience the full effects, then you need to take an extract that contains significant amounts of curcumin.

Curcumin is also fat soluble, so it may be a good idea to take it with a fatty meal.

2. Curcumin is a Natural Anti-Inflammatory Compound

Inflammation is incredibly important.

It helps the body fight foreign invaders and also has a role in repairing damage.

Without inflammation, pathogens like bacteria could easily take over our bodies and kill us.

Although acute (short-term) inflammation is beneficial, it can become a major problem when it is chronic (long-term) and inappropriately deployed against the body’s own tissues.

It is now believed that chronic, low-level inflammation plays a major role in almost every chronic, Western disease. This includes heart disease, cancer, metabolic syndrome, Alzheimer’s and various degenerative conditions.

Therefore, anything that can help fight chronic inflammation is of potential importance in preventing and even treating these diseases.

It turns out that curcumin is strongly anti-inflammatory, it is so powerful that it matches the effectiveness of some anti-inflammatory drugs.

Curcumin actually targets multiple steps in the inflammatory pathway, at the molecular level.

Curcumin blocks NF-KB, a molecule that travels into the nuclei of cells and turns on genes related to inflammation. NF-kB is believed to play a major role in many chronic diseases.

Without getting into the gory details (inflammation is extremely complicated), the key takeaway here is that curcumin is a bioactive substance that fights inflammation at the molecular level.

In several studies, its potency has compared favorably to anti-inflammatory pharmaceutical drugs… except without the side effects.

3. Turmeric Dramatically Increases The Antioxidant Capacity of The Body

Oxidative damage is believed to be one of the mechanisms behind aging and many diseases.

It involves free radicals, highly reactive molecules with unpaired electrons.

Free radicals tend to react with important organic substances, such as fatty acids, proteins or DNA.

The main reason antioxidants are so beneficial, is that they protect our bodies from free radicals.

Curcumin happens to be a potent antioxidant that can neutralize free radicals due to its chemical structure.

But curcumin also boosts the activity of the body’s own antioxidant enzymes.

In that way, curcumin delivers a one-two punch against free radicals. It blocks them directly, then stimulates the body’s own antioxidant mechanisms.

4. Curcumin Boosts Brain-Derived Neurotrophic Factor, Linked to Improved Brain Function and a Lower Risk of Brain Diseases

Back in the days, it was believed that neurons weren’t able to divide and multiply after early childhood.

However, it is now known that this does happen.

The neurons are capable of forming new connections, but in certain areas of the brain, they can also multiply and increase in number.

One of the main drivers of this process is Brain-Derived Neurotrophic Factor (BDNF), which is a type of growth hormone that functions in the brain.

Many common brain disorders have been linked to decreased levels of this hormone. This includes depression and Alzheimer’s disease.

Interestingly, curcumin can increase brain levels of BDNG

By doing this, it may be effective at delaying or even reversing many brain diseases and age-related decreases in brain function.

There is also the possibility that it could help improve memory and make you smarter. Makes sense given its effects on BDNF levels, but this definitely needs to be tested in human controlled trials .

5. Curcumin Leads to Various Improvements That Should Lower Your Risk of Heart Disease

Heart disease is the biggest killer in the world.

It has been studied for many decades and researchers have learned a lot about why it happens.

It turns out that heart disease is incredibly complicated and there are various things that contribute to it.

Curcumin may help reverse many steps in the heart disease process.

Perhaps the main benefit of curcumin when it comes to heart disease, is improving the function of the endothelium, which is the lining of the blood vessels.

It is well known that endothelial dysfunction is a major driver of heart disease and involves an inability of the endothelium to regulate blood pressure, blood clotting and various other factors.

Several studies suggest that curcumin leads to improvements in endothelial function. One study shows that is as effective as exercise, another shows that it works as well as the drug Atorvastatin 

But curcumin also reduces inflammation and oxidation (as discussed above), which are also important in heart disease.

6. Turmeric Can Help Prevent (And Perhaps Even Treat) Cancer

Cancer is a terrible disease, characterized by uncontrolled growth of cells.

There are many different forms of cancer, but they do have several commonalities, some of which appear to be affected by curcumin supplementation 

Researchers have been studying curcumin as a beneficial herb in cancer treatment. It can affect cancer growth, development and spread at the molecular level.

Studies have shown that it can reduce angiogenesis (growth of new blood vessels in tumors), metastasis (spread of cancer), as well as contributing to the death of cancerous cells.

Multiple studies have shown that curcumin can reduce the growth of cancerous cells in the laboratory and inhibit the growth of tumours in test animals.

Whether high-dose curcumin (preferably with an absorption enhancer like pepper) can help treat cancer in humans has yet to be tested properly.

However, there is some evidence that it may help prevent cancer from occurring in the first place, especially cancers of the digestive system (like colorectal cancer).

Maybe curcumin will be used along with conventional cancer treatment one day. It’s too early to say for sure, but it looks promising and this is being intensively studied as we speak.

7. Curcumin May be Useful in Preventing and Treating Alzheimer’s Disease

Alzheimer’s disease is the most common neurodegenerative disease in the world and a leading cause of dementia.

Unfortunately, no good treatment is available for Alzheimer’s yet.

Therefore, preventing it from showing up in the first place is of utmost importance.

There may be good news on the horizon, because curcumin has been shown to cross the blood-brain barrier.

It is known that inflammation and oxidative damage play a role in Alzheimer’s disease. As we know, curcumin has beneficial effects on both.

But one key feature of Alzheimer's disease is a buildup of protein tangles called Amyloid plaques. Studies shown that curcumin can help clear these plaques.

Whether curcumin can really slow down or even reverse the progression of Alzheimer’s disease needs to be studied properly.

8. Arthritis Patients Respond Very Well to Curcumin Supplementation

Arthritis is a common problem in Western countries.

There are several different types, but most involve some sort of inflammation in the joints.

Given that curcumin is a potent anti-inflammatory, it makes sense that it could help with arthritis. Several studies show this to be true.

In a study of patients with rheumatoid arthritis, curcumin was even more effective than an anti-inflammatory drug.

Many other studies have looked at the effects of curcumin on arthritis and noted improvements in various symptoms.

9. Studies Show That Curcumin Has Incredible Benefits Against Depression

Curcumin has shown some promise in treating depression.

Depression is also linked to reduced levels of brain-derived neurotrophic factor and a shrinking hippocampus, a brain area with a role in learning and memory.

Curcumin boosts BNDF levels, potentially reversing some of these changes.

There is also some evidence that curcumin can boost the brain neurotransmitters serotonin and dopamine.

10. Curcumin May Help Delay Aging and Fight Age-Related Chronic Diseases

If curcumin can really help prevent heart disease, cancer and Alzheimer’s… then this would have obvious benefits for longevity. 

For this reason, curcumin has become very popular as an anti-aging supplement.

But given that oxidation and inflammation are believed to play a role in aging, curcumin may have effects that go way beyond just prevention of disease.

STAY HEALTHY!!! 

HOW TO PREPARE NIGERIAN'S NUTRITIOUS OFE AKU STEW

Image showing stages for preparing Ofe Aku

Ofe Akwu is a palm fruit stew that is native to the Igbos in Nigeria.
  It is similar to the Efik's Banga Soup,which is traditional prepared with native spices, known as Banga spices.These spices gives the soup a unique taste and flavor, which makes it a bit different from the Igbo's Ofe Akwu.
  It's common to see Ofe Akwu  served as a sauce for boiled Rice or yams,but you can also enjoy it with boiled plantains and a lot more.

Here's how to prepare it.

Ofe Akwu Ingredients: 

* Fresh Palm fruit
* boiled Beef
* cooked or dried fish (optional)
* stock fish (optional)
* Beef stock (from the cooked meat)
* fresh Mackerel fish(Titus fish)
* 2 Handful shredded Scent leaves OR Ugu leaves
* onion bulb, finely chopped
* ground crayfish
* stock cube
* Chili pepper
* Salt to taste

Cooking Directions

*Wash and boil the Palm fruit for 30 minutes and check to be sure the skin is soft enough and peels off easily.
Then pound lightly in a mortar to extract the oil. Make sure you don't break the nuts,while pounding. Pour in some hot water, mix well and strain the extract through a sieve.
Put in a pot and boil until it thickens and the oil rises to the top.

*Now, add the cooked beef, the fresh fish ,cooked stock fish and dried fish. Also add the chopped onions, the pepper, ground crayfish, stock cube and salt to taste.
Stir and Cover the pot;then leave to cook for 8 minutes.

*After 8 minutes,add the shredded leaves simmer for 2-3 minutes and your Ofe Akwu is ready. ENJOY.

NB
*If you'll be using the canned palm nut paste, pour into a pot and heat until the oil begins to rise to the top.

*Add the meat stock or water, depending on how thick or light you want the stew to be.The more stock you add the lighter, the soup will be.
Leave to boil for 10 minutes.

Now, add the cooked beef, the fresh fish ,cooked stock fish and dried fish. Also add the chopped onions,the pepper, ground crayfish,stock cube and salt to taste.
Stir and Cover the pot;then leave to cook for 8 minutes.
Your Ofe Aku is ready.

DOES BEER REALLY GIVE YOU A BIG BELLY?

Drinking beer is often associated with an increase in body fat, particularly around the belly. This is even commonly referred to as a “beer belly.”

But does beer really cause belly fat? This article takes a look at the evidence.

What Is Beer?

Beer is an alcoholic drink made from grain, such as barley, wheat or rye, that has been fermented with yeast.

It’s flavored using hops, which make a great flavoring for beer since they’re quite bitter, balancing out the sweetness from the sugar in the grains.

Some varieties of beer are also flavored with fruit or herbs and spices.

Beer is brewed in a five-step process:

1. Malting: The grains are heated, dried and cracked.
2. Mashing: The grains are soaked in water to release their sugars. This results in a sugary liquid called “wort.”
3. Boiling: The wort is boiled and hops are added to give beer its flavor.
4. Fermenting: Yeast is added to the mix and the wort is fermented to form alcohol and carbon dioxide.
5. Bottling: The beer is bottled and left to age.

The strength of a beer depends on the amount of alcohol it contains, which is measured as alcohol by volume (ABV). ABV refers to the amount of alcohol in a 3.4-oz (100-ml) drink, expressed as a percentage.

The alcohol content of beer is usually 4–6%. However, it can range from very weak (0.5%) to exceptionally strong (40%).

The main types of beer include pale ale, stout, mild, wheat beer and the most popular beer, lager. The different brew styles are made when brewers vary the grains, brewing times and flavorings they contain. 

Beer Nutrition Facts

The nutritional value of beer can vary by type. However, below are the amounts for a 12-oz (355-ml) serving of regular beer, with approximately 4% alcohol content:

• Calories: 153
• Alcohol: 14 grams
• Carbs: 13 grams
• Protein: 2 grams
• Fat: 0 grams

Beer also contains small amounts of micronutrients, including sodium, potassium and magnesium. However, it’s not a particularly good source of these nutrients, as you would need to drink massive amounts to satisfy your daily requirements.

It’s important to note that beers with a higher alcohol content also contain more calories. This is because alcohol contains about seven calories per gram.

This is higher than carbs and protein (4 calories per gram) but lower than fat (9 calories per gram)

3 Ways That Beer May Cause Fat Gain

It’s been suggested that beer drinking may increase belly fat in a number of ways.

These include causing excess calorie consumption, preventing your body from burning fat and increasing the phytoestrogen content of your diet.

Here are the three main reasons why beer may be a particularly effective driver of belly fat gain:

1. It Increases Your Calorie Intake

Gram for gram, beer contains as many calories as a soft drink, so it has the potential to add a lot of calories to your diet.

Some studies have also shown that drinking alcohol can increase your appetite in the short term, causing you to eat more than you otherwise would.

Furthermore, it’s been shown that people don’t always compensate for the calories they consume from alcohol by eating less of other foods instead .

This means that drinking beer regularly could contribute a significant number of calories to your diet.

2. Beer May Prevent Fat Burning

Drinking alcohol can prevent your body from burning fat. This is because your body prioritizes the breakdown of alcohol over other sources of fuel, including stored fat.

In theory, regular drinking could therefore contribute to an increase in body fat.

3. It Contains Phytoestrogens

The flowers of the hop plant are used to give beer its flavor.

This plant is known to be very high in phytoestrogens, plant compounds that can mimic the action of the female sex hormone estrogen in your body.

Because of their phytoestrogen content, it has been suggested that the hops in beer might cause hormonal changes in men that increase the risk of storing belly fat.

However, although it’s possible that men who drink beer are exposed to higher levels of phytoestrogens, it’s not known how these plant compounds affect their weight or belly fat, if at.

Does Beer Really Cause You to Gain Belly Fat?

The fat stored around your belly is thought to be the most dangerous type of fat for your health.

Scientists call this type of fat visceral fat.

Visceral fat is metabolically active, which means it can interfere with your body’s hormones.

This can alter the way your body functions and increase your risk of diseases like metabolic syndrome, type 2 diabetes, heart disease and cancer.

Even people who are at a normal weight have an increased risk of health problems if they have a large amount of belly fat.

Some studies have linked high alcohol intake from drinks like beer to an increased risk of belly fat gain.

In fact, one study found that men who drank more than three drinks per day were 80% more likely to have a lot of belly fat than men who didn’t drink as much.

Interestingly, other studies have suggested that drinking beer in moderate amounts of less than 17 oz (500 ml) per day may not carry this risk.

However, other factors may contribute to this difference. For example, people who drink moderate amounts of beer may also have healthier lifestyles than those who consume larger amounts.

Most studies show that beer consumption is linked with both an increase in waist circumference and body weight. This indicates that beer drinking doesn’t specifically put weight on your belly. It just makes you fatter overall.

This risk of weight gain may be even higher in people who are already overweight compared to normal-weight people who drink beer.

Overall, it’s thought that the more you drink, the higher your risk of gaining weight and developing a beer belly.

Men Have a Higher Risk Than Women

The link between weight gain and drinking alcohol is stronger in men than women. This is thought to be because men tend to drink more heavily than women, perhaps up to three times as much.

Men are also much more likely to have an android fat distribution, meaning they store fat around the belly when they gain weight.

Additionally, men are more likely to drink beer than women. This could be important since beer contains more calories than many other sources of alcohol.

Another reason men may be at more risk of getting a beer belly is due to alcohol’s effect on the male sex hormone testosterone. Drinking alcoholic drinks like beer has been shown to lower levels of testosterone.

This is important to note, since low levels of testosterone may increase your risk of weight gain, especially around the belly.

In fact, 52% of obese men have levels of testosterone at the low end of the normal range.

This research suggests that men are much more likely to develop beer bellies.

Do Other Types of Alcohol Cause Belly Fat?

The most likely way beer contributes to belly fat is through the excess calories it adds to your diet.

Other types of alcohol like spirits and wine have fewer calories per standard drink than beer. This means they may be less likely to cause weight gain and belly fat.

Interestingly, some studies have linked drinking moderate amounts of wine with lower body weights.

The reason for this is unclear, although it’s been suggested that wine drinkers have healthier, more balanced diets compared to beer and spirit drinkers.

What’s more, studies have shown that the amount of alcohol you consume and how frequently you consume it also matter when it comes to your waistline.

In fact, one of the most risky behaviors for developing a beer belly seems to be binge drinking.

How to Get Rid of Your Beer Belly

The best way to get rid of a beer belly is through diet and exercise.

If you’re drinking heavily, you should also think about limiting your alcohol intake or giving it up completely.

Try to avoid binge drinking, or having a lot of alcohol over one or two days.

Unfortunately, there’s not one perfect diet for reducing belly fat. However, diets that contain low amounts of processed meats, sugary drinks and refined grain products have been linked with smaller waistlines.

So, if you’re trying to lose weight and improve your health, switch to a diet mostly based on whole, unprocessed foods and cut back on added sugar.

Exercise is also a really effective way for both men and women to lose belly fat. Both cardio and high-intensity exercise can help

Additionally, exercise has lots of amazing health benefits on top of weight loss, which make it one of the best things you can do to improve your health.

Note 

Drinking beer can cause weight gain of any type — including belly fat.

Keep in mind that the more you drink, the higher your risk of weight gain is.

It seems that moderate drinking of one beer per day (or less) is not linked with getting a “beer belly.”

However, if you drink a lot of beer or binge drink regularly then you are at a very high risk of belly fat gain, as well as various other serious health problems.

To minimize your risk of gaining weight, make sure to keep your alcohol intake within the recommended limits and lead a healthy, active lifestyle.

IS RICE FATTENING OR WEIGHT LOSS FRIENDLY?

Rice is one of the most widely consumed grains in the world.

It’s mostly comprised of simple carbs, which have consistently been linked to obesity and chronic disease.

However, countries with a high rice intake have low levels of these exact diseases.

So what’s the deal with rice? Is it weight loss friendly or fattening? Let's find out.... 

What Is Rice?

Rice is a cereal grain that has been grown for thousands of years. It’s a staple food in many countries and one of the most common cereal grains in the world.

Several types are available, but varieties of white rice are the most popular, followed by brown rice.

To better understand these different types, it’s best to start with the basics.

All whole grains are composed of three major components:

• Bran: A rough and hard outer layer that protects the seed. It contains fiber, minerals and antioxidants.
• Germ: A nutrient-rich core containing carbs, fat, protein, vitamins, minerals, antioxidants and other plant compounds.
• Endosperm: This is the largest part of the grain. It consists almost entirely of carbs (starch) and a small amount of protein.

This diagram shows what whole grains versus white grains look like:

Image source: Skinny Chef

Brown rice is an intact whole grain that contains both the bran and germ. Therefore, it’s nutritious and rich in fiber and antioxidants.

On the contrary, white rice has had both the bran and nutritious germ removed, ultimately stripping it of all its nutritional parts. This is generally done to improve its taste, prolong its shelf life and enhance its cooking qualities.

As a result, white rice varieties are almost entirely made up of carbs in the form of starches, or long chains of glucose known as amylose  and amylopectin.

Different types of rice contain different amounts of these starches, which affects their texture and digestibility. Rice that does not stick together after cooking is high in amylose, while sticky rice is generally high in amylopectin.

Because of these variations in starch composition, different types of rice can have different health effects.

Rice’s Effects on Weight Loss Are Conflicting

While brown rice’s effects on weight loss are pretty well established, white rice’s effects are not.

People who eat whole grains like brown rice have repeatedly been shown to weigh less than those who don’t, as well as be at a reduced risk of weight gain.

This could be attributed to the fiber, nutrients and plant compounds found in whole grains. They may increase feelings of fullness and help you eat fewer calories at a time.

Some Types May Spike Blood Sugar Levels

The glycemic index (GI) is a measure of how much and how quickly a food spikes your blood sugar levels.

Foods high on the glycemic index cause rapid spikes in blood sugar levels and have been linked to overeating and weight gain.

On the other hand, foods with a low glycemic index cause a more gradual increase in blood sugar levels. They are believed to be particularly beneficial for people with diabetes, as they control blood sugar and insulin levels.

Generally speaking, whole grains have lower GI scores than refined grains. This is one of the reasons why diets high in whole grains have been linked to a 20–30% reduced risk of developing type 2 diabetes.

That being said, not all studies have found a link between refined grain consumption and risk factors for type 2 diabetes.

The starch composition of rice may be a key factor in explaining this. Sticky rice is generally high in the starch amylopectin, which has a high GI. Therefore, it’s rapidly digested and may cause blood sugar spikes.

Alternatively, non-sticky rice is high in amylose and has a low GI, which slows down the digestion of starch. It may even contain resist starch, which is a type of healthy fiber.

So regardless of whether rice is white or brown, its GI can range from relatively low (43) to very high (109), depending on the type and variety.

If you are diabetic or sensitive to blood sugar spikes, picking non-sticky rice, which is high in amylose, would be your best bet to keep your blood sugar levels in check.

Any Food Can Be Fattening If Portion Sizes Aren’t Controlled

As with most things in nutrition, the dose determines the poison.

There is nothing particularly “fattening” about rice, so its effects on weight must come down to serving size and the overall quality of your diet.

Studies have repeatedly shown that serving food in a larger container or dish increases intake, regardless of the food or drink being served.

This has to do with the perception of the serving size. Serving large portions has been shown to increase calorie intake significantly, without people realizing it.

Also, since people don’t realize that they are eating more than usual, they generally don’t compensate by eating less at the next meal.

Most importantly, they didn’t realize that they ate more than the others or perceive themselves as more full than those eating from normal bowls.

Studies that have analyzed the effects of serving size have shown that reducing the size of the “rice bowl” is an effective way to reduce calorie intake, body weight and blood sugar levels.

Therefore, depending on the serving size, rice can be both weight loss friendly and fattening.