Brown Rice Beehoon Soup
Ingredients
60g soaked brown rice beehoon
1 litre stock ground pepper to taste
100g chinese spinach
60g skinned chicken meat
4 medium size shelled prawns
30g coriander 

Method: 
1. Bring stock to the boil with ground pepper in a pot.
2. Add beehoon and B. Then cover the lid and cook until done.
3. Remove and divide into 2 bowls. Sprinkle coriander on top. Serve hot.
*Remark: Please use bamboo salt to replace refined salt for cooking.

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These 10 tried-and-true staples are win-win foods for people with type 2 diabetes: nutritious and delicious! Put them on your shopping list.

Berries. A smart substitute when you need to limit candy, berries offer sweet flavor, few calories, and lots of fiber. Plus, they have antioxidants, chemicals that help protect against cancer and heart disease. Raspberries, strawberries, and pomegranates (yes, they're considered a berry) also have plenty of ellagic acid, an antioxidant that may counter cancer. Toss fresh or frozen berries in your morning cereal and noontime salads, and keep dried or freeze-dried versions handy for snacking. High-fiber foods like berries help keep blood sugar levels normal.

Eggs are an inexpensive source of protein, and they may help you lose weight. Research shows that people who eat eggs at breakfast tend to take in fewer calories the rest of the day. The American Heart Association says healthy adults can eat one egg a day. One reason is that they have little saturated fat. (To be safe, talk to your doctor about your blood cholesterol level.) Hard-boil eggs while you prepare dinner. Then store them in the refrigerator so they're ready for a quick breakfast or snack.

Extra virgin olive oil. Called "EVOO" for short, this type of olive oil offers great taste plus type-2-diabetes-friendly monounsaturated fat. "Extra virgin" means the oil is minimally processed, which protects its more than 30 antioxidant and anti-inflammatory plant compounds, says Kathleen Zelman, RD, MPH. Drizzle it on salads, dip bread into it, and use it to sauté meat and veggies. Go easy. Like all oils, it packs 120 calories per tablespoon.

Kale. This nutrition darling is one of healthiest vegetables. One cup delivers 206% of your daily requirement for vitamin A, 134% of your vitamin C requirement, and 684% of your recommended intake of vitamin K (critical for blood clotting and bone health). It's also a top source of lutein and zeaxanthin, which may help prevent age-related eye diseases. Add chopped kale to soups and salads, or toss it with pasta and pine nuts. You can also tear the leaves into 2-inch pieces, spritz with olive oil, and bake until crisp for a bowlful of kale chips.

Low-fat milk. Skim and 1% are smart choices. Milk has three nutrients that many people skimp on: calcium, vitamin D, and potassium. For carb counters, 1 cup of milk is equal to a small piece of fruit or a slice of bread. Use milk in fruit smoothies or steaming-hot chai tea.

Nuts. Yes, they're high in calories, but these are calories well-spent, Zelman says. Most kinds have about 170 calories per ounce, along with heart-healthy monounsaturated fats, protein, and fiber. And nuts can help stabilize blood sugar. Reach for a small handful of nuts instead of potato chips. Sprinkle them on oatmeal, yogurt, or salads for added crunch and nutrition.

Salmon. Rich in omega-3 fatty acids, fatty fish such as salmon may protect against age-related dementia. Omega-3s also boost heart health by lowering a type of blood fat called triglycerides. That's why the American Heart Association recommends eating omega-3-rich fish at least twice a week. Enjoy salmon as an entrée, or add it to green salads or pasta.

Sweet potatoes. A superior source of the antioxidant beta-carotene, sweet potatoes also supply vitamin C and potassium. Zelman roasts them in a 400-degree Fahrenheit oven for an hour for a delicious caramelized flavor that needs nothing more than a sprinkle of cinnamon, a spice that may help lower blood sugar. Cook with the skin on, since the skin has fiber and nutrients.

Tea. Green, oolong, or white tea are great sources of antioxidant flavonoids called catechins. (Black tea has less.) The longer you steep tea, the more flavonoids you get, Zelman says. People who drink three cups of tea a day may be less likely to have a heart attack. Zelman's pantry is full of flavored teas, which are tasty enough to enjoy without sweeteners.

Whole-grain cereal. This is one of your best bets for breakfast. It can help lower blood pressure and LDL ("bad") cholesterol. Whole grainshave powerful plant chemicals, lignans and flavonoids, which may help prevent heart disease. Zelman recommends cereals with at least 5 grams of fiber to help control blood sugar and stave off hunger. You can add protein by adding in low-fat milk or soy milk, nuts, and seeds.

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1. Coarse Grain
Bread made of flour of coarse grain with the husk and brown rice with the husk, has full fiber and vitamin and potassium that help in making insulin in the pancreas to decide the amount of insulin to make.

2. Fruits
On eating the fruit with peel after proper washing keeps the sugar in the blood in a reduced state. Especially the red, blue and Purple color keep the weight in check. Because these colors have particle or essence of  anthosainics that keeps the body safe from deficient insulin.

Many of these constituents have been proven to be useful to manage and treat various chronic diseases such as diabetes, obesity, cancer and cardiovascular diseases. Although exotic fruits are understudied throughout the world due to their limited regional presence, many studies reveal their potent ability to ameliorate metabolic derangements and the resultant conditions i.e. diabetes and obesity. The aim of this article is to review the role of exotic fruits and their constituents in the regulation of metabolic functions, which can beneficially alter diabetes and obesity pathophysiology.

You Should Eat the Peel of These 12 Fruits and VegetablesOver and over it is to be emphasized that  peel or skin of the fruits and vegetables contain two-thirds of the vitamins, nutrients and dietary fibers and have  different antioxidants. All in all peels helps you form blood clots that patch you up when you have a bad scrape and helps activate the proteins your body needs for cell growth and healthy bone maintenance. 12 of the foods details are given below

All in all peels helps you form blood clots that patch you up when you have a bad scrape and helps activate the proteins your body needs for cell growth and healthy bone maintenance. 12 of the foods details are given below.

The science of microbiology discloses that both fruits and vegetables have numerous acids that stimulate the body for good health through acids and microbes. Both lungs and brain tissues are protected bu natural consumption.

• Apples

• Potatoes and sweet Potatoes

Both potatoes & sweet Potatoes skin more 17 times minerals than the flesh.

• Citrus (Oranges, Lemons, Grapefruits, Limes)

The peel of an orange packs in twice as much vitamin C as what’s inside. It contains higher concentrations of riboflavin, vitamin B6, calcium, magnesium, and potassium. The peel’s flavonoids have anti-cancer and anti-inflammatory properties. (Citrus fruit boosts iron absorption.)

The entire peel is bitter and difficult to digest. Instead, grate the peel using a microplane or another tool and sprinkle it on top of salads, or in a vinaigrette dressing. Citrus shavings make a good pairing with ice cream and chocolate.

• Cucumbers

 The cucumber peel holds most of its vitamin K  and has antioxidants, insoluble fiber, and potassium.

• Kiwi

Similar is the case with Kiwi fruit. Ditch the spoon to get the best out of this fruit.

• Eggplant

Nasunin in Eggplant has anti-aging properties and helps in protecting against cancerous development. The chlorogenic acid in eggplant skin has both properties is antioxidant and anti-inflammatory properties, and also promotes glucose tolerance. Although the eggplant interior contains chlorogenic acid, it’s much more prevalent in the skin.

• Mango

Mango skin contains properties similar to resveratrol, which helps burn fat and inhibits the production of mature fat cells. Mango flesh extracts were tested, but did not produce the same results, which suggests that one needs to eat mango skin in order to get this beneficial property.

A mango’s peel also contains larger quantities of carotenoids, polyphenols, omega-3, omega-6 and polyunsaturated fatty acids than its flesh. A study found compounds more heavily concentrated in mango’s skin that fight off cancer, diabetes and heart disease. Mango skin also has quercetin.

The skin of a mango can be eaten raw, or cooked along with the insides. It is  best to pickle the entire mongo for best results.

• Carrots 

Since the skin of a carrot is the same color as what’s directly beneath it, the peel and its flesh have similar nutritional properties. However, the highest concentration of phytonutrients is found in a carrot’s skin or immediately underneath. Just rinse the carrot thoroughly rather than peeling it.

• Watermelon

All watermelon contains citrulline, which has antioxidant properties and converts to arginine, an essential amino acid that is beneficial to the heart, immune system and circulatory system. But most of that citrulline is found in the rind. Eating a rind might sound unappetizing, but it can be pickled (like a cucumber), or simply sautéed and seasoned. Or throw it in a blender with the watermelon flesh and add some lime.

• Onions

The outside of an onion’s skin contains quercetin. Although that skin is not directly edible, you can draw out some of those nutrients by adding it to stock.

• Pineapple

Pineapple contains bromelain, an enzyme that can help reduce inflammation, especially in the nose and sinuses plus a pineapple’s core and peel yielded the highest amount of bromelain in the fruit, at 40 percent by weight.

The skin and core of a pineapple straight-up would be tough on your digestive system, so try putting them through a juicer or sauté them for a few minutes in a pan.

• Bananas

Banana peel has more fiber and potassium than the flesh,

The peel contains lutein, a powerful antioxidant that plays a role in maintaining healthy eye function. An amino acid called tryptophan is highly concentrated in the peel than the insides. Among other things, tryptophan is believed to ease depression by increasing the body’s levels of serotonin, a neurotransmitter in the brain that affects mood.

Although the peel has a bitter taste and tough, ropey consistency most people aren’t used to, an overripe banana (brown or black) becomes thinner, sweeter and easier to chew. You can also put the peel (ripe or overripe) through a juicer with the rest of the banana. Or you can boil the peel for several minutes to make it softer, or throw it in the frying pan.  If you want to get really creative, bake a banana peel in the oven for 20 minutes or so, or until it becomes dried out, then use it to make tea.

3. Walnut – Almond
Both Walnut – Almond have many calories and keep the hunger under control for an extended period. They have protein and healthy fat, especially the walnut has high-class polyunsaturated fatty acids that keep the body’s balanced responsiveness towards insulin.

Benefits
People who consume nuts regularly are less likely to develop coronary heart disease (CHD). Nuts were first linked to protection against CHD in 1993. Consumption of various nuts such as almonds and walnuts can lower serum low density lipoprotein (LDL) concentrations. Although nuts contain various substances thought to possess cardioprotective effects, their Omega 3 fatty acid profile is at least in part responsible for the hypolipidemic response. Nuts have a very low glycemic index (GI) due to their high unsaturated fat and protein content and relatively low carbohydrate content. Consequently, dietitians frequently recommend that nuts be included in diets for patients with insulin resistance such as Type 2 diabetes mellitus. One study found that people who eat nuts live two to three years longer than those who do not. However, this may be because people who eat nuts tend to eat less junk food.

4. Green leafy vegetables
Wow ! Excellent food, whether one has diabetes or not, three or four times a day having green leafy vegetables ( Spinach, mustard, fenugreek) are good for the health. There are a plenty of fibers in these vegetables; they can wonderfully soak water, and reduce all the calories from your stomach. They have magnesium that turns glucose into energy and does away with any deficiency of insulin.
Broccoli, spinach and green beans
Add plenty of non-starchy vegetables, such as broccoli, spinach and green beans, to your diet. These foods are high in fibre and low in carbohydrates, which make them ideal for people with diabetes.
In contrast, starchy vegetables include peas, potatoes, sweet potatoes, broad beans, corn and butternut squash. They do give us additional nutrients. We want to maintain balance, but because starchy vegetables have more carbohydrates and raise blood sugar more, it’s important to stick to proper portion sizes.
There’s evidence, too, that vegetables are healthy for people with diabetes.

Researchers have found that a low-fat vegan diet may help type 2 diabetes patients to better manage their disease. In a study in the US publication Diabetes Care, 43% of people with type 2 diabetes who followed a low-fat vegan diet for 22 weeks reduced the need to take diabetes medications.

On average, the vegan group also lost more weight and lowered levels of bad cholesterol. Because people with diabetes are more prone to heart disease, eating with heart health in mind matters as much as blood sugar control.

This green is a top source of two important, lesser-known antioxidants: syringic acid and kaempferol, to stabilize blood sugar by inhibiting ­enzymes that turn carbs into simple sugars, while the latter protects cells against cancer-causing toxins, lowers inflammation and may also reduce your risk for heart disease, diabetes, and other chronic illnesses.

5. Natural foods like Beans, Porridge
Beans are full of fiber that can keep the sugar in the blood properly balanced. They have enough of protein and has potassium like substances that have the saturated fat in minimal quantity.

While there’s no substitute for a balanced diabetic diet, adding certain foods may help those with diabetes keep sugar levels under control.

Coffee and cinnamon have made headlines as foods that might be able to help cut the risk of diabetes or help maintain healthy blood sugar levels. However, don’t get the idea that such foods are magic pills for your diabetic diet.

Diabetics should eat a balanced diabetic diet and exercise to help manage the disease. Nevertheless, some foods, such as white bread, are converted almost immediately to blood sugar, causing a quick spike. Other foods, such as brown rice, are digested more slowly, causing a slower and gentler change in blood sugar.
If you are trying to follow a healthy diabetic diet, here are six suggestions that may help to keep your blood sugar in check.

• i) Porridge

Porridge can help control blood sugar, and the charity Diabetes UK recommends it to see you through the morning.

Even though porridge is a carbohydrate, it’s a very good carbohydrate. Because it’s high in soluble fibre, it’s slower to digest and it won’t raise your blood sugar as much or as quickly. It’s going to work better at maintaining a healthy blood sugar level over time.

Not only does this high-quality carbohydrate offer a steadier source of energy than white bread, it can also help with weight loss. The soluble fibre in oats helps to keep us feeling fuller longer.

That’s important for people with type 2 diabetes, who tend to be overweight. If you reduce the weight, you usually significantly improve the glucose control.

Barley isn’t as popular as oats, but there’s some evidence that barley, which is also high in soluble fibre, may also help with blood glucose control. Besides oats and barley, whole grains are going to be a great choice for a person with diabetes.

• ii) Sparkling water

Many sparkling waters have no carbohydrates or calories, so they’re not only good for blood sugar levels, but for weight control too.

• iii) Cinnamon

Cinnamon helps reduce blood sugar levels in people with diabetes.

In a German study, researchers randomly assigned 79 patients who had type 2 diabetes into two groups. For four months, the test group took a cinnamon extract three times a day while the control group took a placebo. At the end, those on the cinnamon extract had lowered their fasting blood sugar levels by 10.3 %, compared to 3.4 % for the control group. The scientists concluded that the cinnamon extract seemed to have a moderate effect in reducing blood sugar levels in diabetes patients, especially among those who had more trouble controlling blood sugar.
Before doctors can start recommending cinnamon for diabetes, however, more studies need to be done.

• iv) Healthy Fat

Due to diabetes the heart problem risk increases phenomenally. One should keep away from taking meat, butter, paneer, milk products like milk cake or trans fat margarine.

LDL cholesterol can increase due to these items. Instead of this take heart’s friend monosaturated fat ( Olive oil, Fish oil, Canola oil, and polyunsaturated fat ( sunflower oil or corn oil), etc. when taken LDL cholesterol will remain at low level.

For years, nutritionists and doctors have preached that a low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But more than just the amount of fat, it’s the types of fat you eat that really matter. Bad fats increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health. In fact, good fats—such as omega-3 fats—are essential to physical and emotional health.

• V) Making sense of dietary fat

A walk down the grocery aisle will confirm our obsession with low-fat foods. We’re bombarded with supposedly guilt-free options: baked potato chips, fat-free ice cream, low-fat candies, cookies, and cakes. But while our low-fat options have exploded, so have obesity rates. Clearly, low-fat foods and diets haven’t delivered on their trim, healthy promises.

Despite what you may have been told, fat isn’t always the bad guy in the waistline wars. Bad fats, such as trans fats and saturated fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, and so forth. But good fats such as the monounsaturated fats, polyunsaturated fats, and omega-3s have the opposite effect. In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.

The answer isn’t cutting out the fat—it’s learning to make healthy choices and to replace bad fats with good ones that promote health and well-being.

• vi) Sun rays’ energy

Sun rays provides Vitamin D and calcium insulin all right. It is helpful in maintaining the sugar level of body balance. While discussions about the health benefits from sun exposure typically center around vitamin D, UVB exposure has a number of other health effects unrelated to vitamin D production, including enhancement of mood and energy, melatonin regulation, suppression of MS symptoms, and the treatment of skin diseases

6. Laughter
It is necessary to take food for the body. Likewise, the laughter is the food for the mind. Tension increases the sugar level. A chuckle may help the body process blood sugar, according to research from Japan. A study of type 2 diabetes—the most common form of the disease—found that laughter was linked to lower blood sugar levels after a meal.

Over two days, participants were given identical meals. On one day, they watched a humorless lecture, and on the next they watched a Japanese comedy show. The group of 19 people with diabetes and five without had their blood sugar monitored during the study.

Afterward both diabetics and non-diabetics alike had lower glucose levels after laughing through the comedy show than they did when they listened to the monotonous 40-minute lecture. The study was published in Diabetes Care.

Keiko Hayashi, of the University of Tsukuba, Japan, who led the study says that he cannot yet explain the laughter-glucose connection. It could be that laughter affects the neuroendocrine system, which monitors the body’s glucose levels. Or it may be an effect of energy used by the stomach muscles.

Increased blood sugar can cause major complications for diabetics. If glucose is not kept in check, diabetics are more at risk for heart disease, kidney disease, and blindness. Type 2 diabetes occurs when the body fails to produce enough insulin to control the body’s glucose levels.

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Aloe vera has long been used as an herbal medicine. It is known for its amazing soothing as well as invigorating effects, which make it a good choice when it comes to skin care. But, recent studies have found that this ornamental plant is quite effective in treating diabetes too. As per research, if used in a proper manner, aloe can lower the blood glucose level in our body considerably. This article will shed some light on why and how aloe vera should be used for treating and preventing diabetes. 

How Is Aloe Vera Linked To Diabetes?
These days, diabetes is considered to be one of the most common (and fatal) auto-immune diseases. The number of people diagnosed with diabetes or hyperglycemia each year around the world is escalating at an alarming rate. However, it is already known that regular workout, a well-balanced diet and a healthy lifestyle can help us immensely in preventing the diseases or at least managing it efficiently. Though lifestyle choices and regular exercising are dependent upon your work schedule and physical endurance, eating healthy is completely up to you and here comes the importance of aloe vera.
Here are some important facts that have been discovered from several researches:

Aloe vera is one of the most effective foods that can help us regulate our blood sugar levels in a natural way.
Regular consumption of fresh aloe vera juice is extremely beneficial for stabilizing the amount of glucose in our bloodstream.
The hypoglycemic ability of aloe vera can turn out to be equally advantageous for patients of both IDDM (insulin-dependent diabetes mellitus) and NIDDM (non-insulin dependent diabetes mellitus).
If you take two doses of aloe vera juice (anywhere between 5 ml and 15 ml) every day, the blood sugar level will go down significantly.
Why To Rely On Aloe Vera For Diabetes?

Now, let us take a look at the reasons why aloe vera is considered as a natural treatment for diabetes and why we should rely on it: 

Aloe vera gel is rich in glucomannan. It is a dietary fiber (polysachharide), which gets dissolved in the water easily, thereby reducing the amounts of glucose in our body. In short, this hemicelluloses component can work as a hypoglycemic substance and lower our blood sugar level effectively.

It contains certain compounds like anthraquinones (organic phenols with specific aroma) and lectins (proteins that bind carbohydrates together), which help in reducing the presence of glucose in our blood as well as maintaining it properly afterwards. 
It can lower blood sugar level as much as 50% in just a couple of months. It detoxifies the body, which helps in eliminating the excess glucose from the bloodstream. 
It has incredible antioxidant as well as anti-inflammatory properties, which keep us protected from various other issues, such as ulcers, wounds, infections, etc. related to diabetes. 
It can boost the secretion of insulin in your body, thereby making the alleviation of diabetes easy. 
Being a natural ingredient, it causes no adverse side effect while treating diabetes. 


How To Include Aloe In Your Diabetic Diet? As said earlier, aloe vera can work wonder for diabetics in conjunction with a healthy and well-balanced diet. It is crucial that you go for fresh organic aloe gel or juice only instead of the processed ones. It will help you enjoy the maximum benefits. Initially, you may take only 1 teaspoon of aloe a day. But increase the amount up to 3 teaspoons daily as you become familiar with it. However, if the bitter taste of the food doesn’t suit your taste buds, simply add a dollop of honey or any other natural sweetener to it before consumption. Are you suffering from diabetes? Want to combat the condition in a natural way? Start consuming aloe vera juice today! And don’t forget to share this good news to your friends and family! Hope the article is helpful for you. Don’t forget to share your feedback with us in the comments section below. 

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Diabetes is a chronic disease that affects the functions of the body. If you have diabetes and looking for safe, natural alternatives to diabetes medicine. Herbal remedies give several effective better options. Various studies show that ginger is one such spice that helps to enhance insulin sensitivity and diminish glucose levels.
In a recent randomized, double-blind, placebo-controlled study, individuals with type2 diabetes who took 3 grams of ginger powder per day for two months experienced great impacts. This study involved 88 people, 50% of individuals were given three capsules (1 g) of ginger powder once per day and 3 capsules of placebo for remaining others,

The results demonstrated that one group that used ginger, had reduced blood glucose levels and HbA1c by more than 10 percent, though these were expanded by 21% in placebo group. This study also shows the improvements in insulin sensitivity in ginger group. Researchers concluded that daily dose of ginger could be beneficial for individuals with type2 diabetes.

Another randomized, double-blind, placebo-controlled trial searched the impact of ginger at blood sugar levels as well as blood fats and inflammatory markers in individuals with type 2 diabetes. But this trial used a small dose of ginger root for a long period of time. This study involved 70 members that took either 1.6 g of ginger each day or placebo for 12 weeks.

Blood test demonstrated that ginger was again helpful in fasting glucose, Hba1c and insulin. Furthermore, it also brought down triglycerides levels, cholesterol and inflammatory substances involved in coronary illness. Finally, researchers concluded that ginger can enhance the insulin sensitivity as well as lessen the risk of cardiovascular complications intype 2 diabetes.

Other herbs that help to control the blood sugar level

In addition, there are many herbal remedies that play important role in the treatment of type2 diabetes.

• Turmeric: It is a yellow curry spice. According to a study, people who took the anti-diabetic drug metformin found that including 2 g of dried turmeric a day for four weeks diminished glucose levels than those who took metformin alone. It enhanced the antioxidant status in the body and decreased irritation, fat and cholesterol level.

• Fenugreek or methi: Fenugreek has useful property that decreases the sugar absorption rate during the digestion process and stimulates the pancreatic cells to improve insulin production. Due to these properties, fenugreek has shown the valuable impact on people with type 2 diabetes.

• Bitter gourd: Bitter gourd has ability to reduce the hyperglycemia. It has polypeptide-P that helps in insulin-like activity. It also has charantin which is a phyto-nutrient that permits the glucose from the blood to be entered into the muscles, and helps to lower the blood glucose levels in people with diabetes.

These herbs have powerful effect on anti-diabetic medications. But the food that people consume is also play a biggest part in controlling your blood sugar levels. So you should consume only those foods that are beneficial for you. In this way, you can avoid many complications of a disease.

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New research has discovered that consuming white rice could increase the risk of type 2 diabetes. The carbohydrate rich food can release large amounts of sugar into the blood after digestion. Therefore, researchers have already considered that it may give some impacts towards type 2 diabetes.

Rice is an important food for some countries across the globe. White rice has high starch substance that contributes in increasing the blood sugar level. Due to this property, the authors of this survey researched how consumption of rice might be connected with the risk of developing type 2 diabetes.

To know about this problem, research has analyzed the relationship between white rice utilization and the risk of developing diabetes in both Asian and Western populations. According to the all four investigation, there was an expanded risk of diabetes with higher white rice utilization. But there was a difference between the results of two studies and there was not any link between rice consumption and diabetes in Western populations.

A different examinations of the two Asian studies determined that the individuals who consumed the excess amount of white rice had expanded risk of developing diabetes compare to the individuals who consumed least amount. Researchers say that rice is consumed frequently in Asia than in the West and the significant distinction in local rice intake levels may help to conflict the results.

It is additionally vital to note the development rate of diabetes during the studies. Researches show the low rate or only 4% of the whole studied population developed diabetes. Study also shows the variation in the results of two groups of Asian population that implies the relative increase risk in 55% increased risk individuals who had high rice consumption than those with low rice consumption, rather than suggesting that 55 out of 100 individuals got diabetes.

The study does not give the complete figures of the percentage of individuals with high amount of rice intake who developed diabetes and the rate of individuals with low rice consumption. For example, individuals with the lowest rice intake in Asia had 3% risk of developing diabetes; these outcomes would propose that there was about 4.7% risk in the highest consumption group.

In addition, it is impractical to decide from this study that white rice utilization itself specifically causes type2 diabetes. There are numerous other potential factors that could influence the risk of developing type2 diabetes in anyone and these studies varied with different factors such as family history of diabetes, exercise, liquor consumption, overweight or obese, age, sex, other dietary elements and smoking.

There are other limitations to this study that incorporate the inherent inaccuracies in review that are included when individuals guess their dietary consumption on a food survey.

Finally, researchers can’t provide any result from this study such as individual should consume brown rice than white rice or it is better to consume non-rice starches; this has not been researched.

People should consume a healthy balanced diet to decrease the risk of diabetes. Additionally, doing regular exercise is also the best way to reduce the diabetes risk. And in case of white rice, perhaps you understand that consume everything in moderation is better.

Can controlling your blood sugar and preventing diabetes complications be as simple as eating the right foods? Yes. Certain foods are packed with nutrients that stabilize blood sugar levels, protect your heart, and even save your vision from the damaging effects of diabetes. These 12 foods can give you an extra edge against diabetes and its complications.

1. Apples
In a Finnish study, men who ate the most apples and other foods high in quercetin had 20 percent less diabetes and heart disease deaths. Other good sources of quercetin are onions, tomatoes, leafy green vegetables, and berries.

2. Cinnamon
A study at the Human Nutrition Research Center in Beltsville, Maryland, found that if you use ½ teaspoon of cinnamon daily, it can make cells more sensitive to insulin. Therefore, the study says, the cells convert blood sugar to energy.

After 40 days of taking various amount of cinnamon extract, diabetics experienced not only lower blood sugar spikes after eating, but major improvements in signs of heart health. And you can sprinkle cinnamon on just about anything.

3. Citrus Fruit
Studies show that people with diabetes tend to have lower levels of vitamin C in their bodies, so antioxidant-packed citrus fruit is a great snack choice. It may seem quicker to get your C from a pill, but since fruit is low in fat, high in fiber, and delivers lots of other healthy nutrients, it's a better choice.

4. Cold-Water Fish
Heart disease strikes people with diabetes twice as often as it does people without the illness, according to the American Diabetes Association. Diets high in omega-3 fatty acids—the "good fat" in cold-water fish such as wild Alaskan salmon, sardines, and Atlantic mackerel—can help lower artery-clogging LDL cholesterol and triglycerides while raising levels of HDL (good) cholesterol.

5. Fiber-Rich Foods
A study at the University of Texas Southwestern Medical Center found that people who increased their fiber intake from 24 to 50 g daily had dramatic improvements in blood sugar levels. In fact, the high-fiber diet was as effective as some diabetes medications.

Rather than try to figure out exactly how much fiber is in different foods, focus on trying to get a total of 13 daily servings of a mixture of fruits, vegetables, beans, brown rice, and whole grain pastas, cereals, and breads.

6. Legumes
Legumes of all sorts—chickpeas, cannelloni beans, kidney beans, and lentils—are a great addition to soups, salads, and a variety of ethnic dishes. And this low-fat, low-calorie, high-fiber, high-protein food helps to reduce risk of diabetes and heart disease. The fiber slows the release of glucose into your bloodstream, which prevents the blood sugar spikes that worsen diabetes blood sugar control and make you feel hungry.

7. Green Tea
Studies show that chronic inflammation—caused by high-fat foods, lack of exercise, and eating too few fruits, vegetables, and good fats—can increase risk of hearts attacks and thwart the body's ability to absorb blood sugar. A simple solution: Drink green tea and orange or cranberry juice. They're all packed with flavonoids—powerful inflammation-fighters. Swap one in for one cup of coffee a day.

8. Nuts
Studies show that people who eat nuts regularly have lower rates of heart disease than people who don't eat them. (People with diabetes are at increased risk of heart disease.) Even among the healthiest eaters, the ones who also eat nuts boast the best health record. Exactly why isn't known yet, but one reason could be compounds called tocotrienols.

The key to eating nuts is not to eat too many; they're so high in calories that you could easily see the aftermath pouring over your pants. Either measure 2 tablespoons of nuts, count how many it is, and limit yourself to that number, or keep a jar of chopped nuts on hand. Sprinkle 2 tablespoons a day on cereal, yogurt, veggies, salads, or wherever the flavor appeals to you.

9. Spinach, Kale, and Collard Greens
All of these green leafy vegetables are good sources of lutein, a carotenoid that's good for the eyes. That's especially important because people with diabetes may develop debilitating eye problems as complications of the disease. These foods are also great sources of fiber, B vitamins, iron, calcium, and vitamin C.

10. Chocolate
Researchers at Tufts University discovered that dark chocolate improves insulin sensitivity, a crucial improvement in preventing or treating type 2 diabetes. What's more, dark—but not white—chocolate also produced a significant drop in blood pressure, reduced LDL (bad) cholesterol, and improved blood vessel function.

Just don't overdo it. Dark chocolate is great for the occasional indulgence, but it still packs a lot of fat and calories.

11. Steak
There's something in steak besides the protein, iron, and B vitamins that's good for us. It's a compound that's part of beef's fat profile called conjugated linoleic acid (CLA). Doctors Michael Murray and Michael Lyon point out in their book Beat Diabetes Naturally that experiments have shown that CLA works to correct impaired blood sugar metabolism and also appears to have significant anti-cancer properties.

In the most recent research, scientists in Norway supplemented the diets of 180 people with a few grams of CLA and reported that they lost 9 percent of their body weight in one year. For a 200-pounder, that's an 18-pound weight loss!

To get CLA from steak, choose meat from range-fed beef. Eating natural pasturage give these animals far more healthful CLA than the usual grain-rich diet. And keep portions to 3 or 4 ounces.

12. Vinegar
Two tablespoons of vinegar taken before a meal can help your blood sugar go down. A study at Arizona State University East tested three different groups of people to see what the results would be in healthy people, those with prediabetes (they had signs diabetes was developing), and confirmed diabetics. Before each of two meals a day, the subjects were given 2 tablespoons of ordinary vinegar.

The results: An hour after the vinegar treatment, the diabetics had blood sugar levels that were 25 percent lower than without vinegar. The prediabetics had an even better result: Their levels were lower by about half.

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