RICE SUPPLIES nearly a fifth of the world’s calories. Which sort, though, is healthiest? Brown rice becomes white when milling removes its fibrous outer layer (known as the bran), and nutrient-rich seed embryo (the germ), so nutritional lore naturally favours the former.(糙米在碾磨去除富含纤维的外层（麸皮）和营养丰富的胚芽后变成白米，因此营养传说自然偏爱糙米。) Indeed, some striking findings seem to support that preference. Look closer, though, and the colour of rice may not be what matters most.(然而，仔细审视后会发现，米的颜色或许并非最关键的因素。)
大米为世界提供了近五分之一的热量。但哪种米最健康呢？糙米在碾磨过程中去除了富含纤维的外层（即麸皮）和营养丰富的种子胚芽（即胚芽），便成了白米，因此营养学传说自然更青睐糙米。的确，一些引人注目的发现似乎支持这种偏好。然而，仔细审视后会发现，米的颜色或许并非最关键的因素。
Rice is rich in starch(淀粉), which digestion turns into glucose(葡萄糖), or blood sugar. If the body struggles to regulate it, type-2 diabetes can eventually develop. Consider a review of eight observational studies(观察性研究) that tracked the diets and health of 577,426 people. Writing in BMJ Open in 2022, the researchers calculated that once daily consumption exceeded about two 158-gram servings of cooked white rice, each additional serving was linked to a 13% higher risk of the disease.(研究人员在2022年的《BMJ Open》上撰文计算得出，一旦每日摄入量超过约两份158克熟白米饭，每多吃一份，患病风险就增加13%。)
大米富含淀粉，消化过程会将其转化为葡萄糖，即血糖。如果身体难以调节血糖，最终可能发展为2型糖尿病。不妨看看一项综述，它分析了八项观察性研究，追踪了577,426人的饮食与健康状况。研究人员在2022年的《BMJ Open》上撰文计算得出，一旦每日摄入量超过约两份158克熟白米饭，每多吃一份，患该病的风险就增加13%。
Brown rice, meanwhile, appears to offer some protection. Fibre in the bran slows the breakdown(分解) of starch, so glucose enters the bloodstream more gradually. The bran and germ also contain magnesium(镁), B vitamins and other nutrients that may help the body regulate blood sugar. A paper in Archives of Internal Medicine in 2010, included in the 2022 review, analysed three studies that followed 197,228 Americans for 14 to 22 years.(2010年《内科学档案》上的一篇论文（被纳入2022年的综述）分析了三项研究，追踪了197,228名美国人14至22年。) Modelling suggested that replacing 50 grams of cooked white rice a day with brown rice was linked to a 16% lower risk of type-2 diabetes.
与此同时，糙米似乎能提供一定的保护。麸皮中的纤维减缓淀粉的分解，使葡萄糖更缓慢地进入血液。麸皮和胚芽还含有镁、B族维生素等营养素，可能有助于身体调节血糖。2010年《内科学档案》上的一篇论文（被纳入2022年的综述）分析了三项研究，追踪了197,228名美国人14至22年。模型显示，每天用糙米替代50克熟白米，与2型糖尿病风险降低16%相关。