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].

Core Insights - The number of diabetes patients in China has reached 233 million, accounting for one-fourth of the global diabetes population, with a 163% increase since 2005 [2][6]. Group 1: Prevalence and Demographics - The prevalence of diabetes in China is approximately 1 in every 6 individuals [2]. - Male diabetes prevalence is consistently higher than that of females, influenced by smoking, obesity, and various socio-cultural and biological factors [3]. - The highest diabetes prevalence is found in North China, followed by Northeast and East China, with lower rates in South, Southwest, and Northwest regions [6]. Group 2: Regional Distribution - Beijing has the highest diabetes prevalence rate at 28.45%, followed by Tianjin at 25.78% and Shanghai at 22.04% [5]. - Regional differences in diabetes prevalence are closely related to economic development, dietary habits, and lifestyle choices [6]. Group 3: Skin Manifestations of Diabetes - High blood sugar levels can lead to various skin conditions, including acanthosis nigricans, which is common in pre-diabetic and diabetic patients [9]. - Other skin issues include dry skin, skin tags, and reduced sensation in the feet, which are serious complications of diabetes [13][10][11]. Group 4: Dietary Recommendations - To manage blood sugar levels, it is essential to control carbohydrate intake and maintain stable blood sugar levels through a balanced diet [25]. - Recommended dietary components include whole grains, vegetables, fruits, and protein sources, with specific guidelines on portion sizes [26][28]. - Cooking methods should favor steaming and boiling over frying or heavy seasoning to support blood sugar stability [29].

Core Insights - The article emphasizes that not all whole grains are effective in controlling blood sugar levels, with some "pseudo whole grains" having a faster glycemic response than refined grains like white rice and flour [2][6]. Group 1: Types of Grains - Certain sticky grains, such as glutinous millet and black glutinous rice, have a higher glycemic index and can raise blood sugar levels quickly [3][6]. - Whole grains like oats and red beans contain more resistant starch, which has a lower impact on blood sugar due to their tightly packed structure [5]. Group 2: Consumption Methods - The method of consuming whole grains can significantly affect their glycemic index; grinding grains into powder and mixing them with water can increase their glycemic response [9][11]. - For individuals needing to control blood sugar, it is advisable to choose whole grains that maintain a low glycemic index even after processing, such as green beans and lentils [11]. Group 3: Dietary Recommendations - It is recommended to combine whole grains with protein and fiber-rich foods, such as milk and vegetables, to mitigate blood sugar spikes [8][13]. - A balanced intake of whole and refined grains is suggested, ideally maintaining a ratio of 1:1 or 2:1, depending on individual digestive health [14].