"The key dietary change that I would advise for improved health is limiting the intake of refined carbohydrates, such as white rice and flour. Instead, refined carbohydrates can be substituted with whole grains, such as amaranth, barley, brown rice, millet and sorghum. Asian Indians can replace white rice with brown rice, whole-wheat couscous, quinoa, or barley. While these alternative grains have a different taste and texture than white rice, they are much more nutritionally dense and can dramatically reduce the risk of type 2 diabetes and chronic disease."

from the interview with Dr. Latha Palaniappan with Dr. Niraj Patel