Foods high on the glycemic index, such as rice and white bread, cause a spike and then drop in blood glucose, but high-fiber foods lower on the glycemic index have a more gradual effect.

In one study, Supriya Krishnan, of Boston University School of Public Health, examined data from 40,078 African-American women who filled out a food questionnaire in 1995 and every two years until 2003. The glycemic index and glycemic load were calculated.

Women who ate high-glycemic index foods or a diet with a high glycemic load had a higher risk for diabetes, however, women who ate more fiber from grains such as cereal fiber had a reduced risk.

In another study, Raquel Villegas, of Vanderbilt University Medical Center, in Nashville, tracked 64,227 Chinese women for about five years. Women who ate 10.4 ounces or more of rice per day were 78 percent more likely to develop diabetes than those who ate less than 7 ounces grams per day.

The findings are published in the Archives of Internal Medicine.

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