Our team’s motto has always been “all things in moderation.” We think that no food should be off the table — literally. Avoiding a food completely can make you want it more and make you binge on it when you have the chance. It can end up being a “forbidden fruit” that you obsess over. While we might abstain from high sugar drinks and processed candy and snacks, we usually say that “regular” foods should be enjoyed! But white rice might actually be the first food we’re ever going to suggest you should skip entirely.

White rice has a long shelf life and is a staple food for more than half the world’s population. It’s well known for having a high GI. But, new research from Harvard Medical School shows that a serving of white rice has almost precisely the same impact on blood sugar levels as eating straight white sugar!

The researchers pointed out that not all carbohydrates are bad. Complex carbs with fiber can offer benefits. White rice isn’t complex. “Picking good sources of carbs can help you control your blood sugar and your weight. Eating healthier carbohydrates can help prevent a host of chronic conditions… it can also ward off heart disease and various cancers,” the researchers wrote.

White rice is the same as brown rice but has had the nutritional bran and germ removed. The bran and germ contain calcium, fat, phosphorus, protein, magnesium and vitamins B1 and B3. Brown rice has antioxidants that help protect you against cancer. Brown rice is also rich in fiber that prevents blood sugar spikes, making it okay to eat in moderation when factored into a healthy diet. Additionally, that fiber can help lower cholesterol and aid gut health. White rice has 0.6 grams of fiber; brown rice has 3.5.

While it might be a staple around the world, there are excellent alternatives to white rice. Brown rice serves the same purpose in any meal! But some people aren’t fans of brown rice. Quinoa is a great option. Its texture is different. But, its mild flavor allows it to stand in for rice in any recipe or as a side for a meal you would serve with rice. Cauliflower rice is another option that has become so popular it’s in the fresh produce or frozen section of most supermarkets or larger Walmart stores. Mushrooms and broccoli can also be riced!

When it comes to dietary choices, we all have to think for ourselves and make our own decisions armed with the best knowledge! Knowing that white rice has the same impact on our blood sugar as actual sugar will have us steering clear of it in the future!