"升糖元凶"浮出水面，并非传统认知的主食！大量人群仍在长期误食，专家发出紧急警示

Core Viewpoint - The article discusses the misconceptions surrounding white rice as a staple food, highlighting that while it has a high glycemic index (GI), its impact on blood sugar levels is influenced by dietary habits and food pairings, particularly in the Chinese context [9][10]. Summary by Sections White Rice and Health - The claim that white rice is the "worst staple food" is prevalent, but scientific evidence shows that its high GI (GI > 80) can lead to rapid blood sugar spikes, which is concerning for those managing diabetes [9]. - A meta-analysis from 2022 indicates that consuming over 300 grams of rice daily can increase the risk of type 2 diabetes by 13% for every additional 158 grams, though this does not fully apply to the Chinese population due to different dietary practices [9]. Nutritional Role of Rice - Rice serves as a crucial energy source, and completely eliminating it from the diet may lead to health issues such as metabolic disorders and cognitive decline [10]. - Recommendations include moderate consumption, avoiding overcooking, and pairing rice with whole grains and vegetables to stabilize post-meal blood sugar levels [10]. Dietary Differences: Japan vs. China - Japan has a lower diabetes prevalence despite rice being a staple, attributed to four key dietary differences: rice temperature, portion sizes, cooking methods, and the use of vinegar [11][12]. - Japanese people often consume cooled rice, which forms resistant starch that slows glucose absorption, while Chinese diets typically feature hot rice in larger portions [11]. - Cooking methods in Japan are generally healthier, focusing on lighter preparations compared to the heavier, oil-rich Chinese cooking styles [12]. Hidden High-GI Foods - The article warns about "hidden glycemic bombs" that are often perceived as healthy but can significantly impact blood sugar levels, such as flavored milk products and freeze-dried vegetables that may contain added sugars [13][14]. - Fruits like dragon fruit and certain snacks like soda crackers also have high sugar content and glycemic indices, which can be misleading [14]. - It emphasizes that moderate rice consumption, when paired with other foods, is safer than opting for seemingly healthy alternatives that are actually high in sugar [14].