|Don't worry, you don't have to eat veggies only for the rest of your life, but you should never eat a meal without them!|
Add veggies to your rice!
Basically, the scientists tested four different conditions. In condition (S), the participants consumed only the staple food (boiled white rice weighing 200 g heated in a microwave oven for 2 min). In condition (SM), the participants consumed the staple food (rice) and a main dish, in this case a boiled egg and tofu (soyabean curd). The third condition (SMF) was the same staple bowl of rice and main dish, but this time "enhanced" with an extra serving of fat from delicious mayonnaise.
|Table 1: Overview of the composition of the test meals (Kameyama. 2014)|
|Figure 1: Changes in plasma glucose, insulin, GIP and GLP-1 expressed relative to rice only (Kameyama. 2014)|
- Carter, Patrice, et al. "Fruit and vegetable intake and incidence of type 2 diabetes mellitus: systematic review and meta-analysis." BMJ: British Medical Journal 341 (2010).
- Dauchet, Luc, et al. "Fruit and vegetable consumption and risk of coronary heart disease: a meta-analysis of cohort studies." The Journal of nutrition 136.10 (2006): 2588-2593.
- He, Feng J., Caryl A. Nowson, and Graham A. MacGregor. "Fruit and vegetable consumption and stroke: meta-analysis of cohort studies." The Lancet 367.9507 (2006): 320-326.
- Kameyama et al. "Effects of consumption of main and side dishes with white rice on
postprandial glucose, insulin, glucose-dependent insulinotropic polypeptide
and glucagon-like peptide-1 responses in healthy Japanese men" British Journal of Nutrition (2014): Ahead of print.