People who consume whole grains are less exposed to type 2 diabetes, less to inflammation, coronary heart disease and cancer. (According to Spectrum Health Beat)
New research suggests that eating bread, pasta and cereals can help prevent type 2 diabetes, provided these foods are made from whole grains.
The study found that each serving of whole grain foods per day resulted in a decline of up to 11% in the risk of type 2 diabetes.
"Whole grains seem to play an important role in the prevention of type 2 diabetes, and it is highly recommended to choose whole grains rather than refined grains," said the author. study, Cecilie Kyro. She is a postdoctoral fellow at the Research Center of the Danish Society Against Cancer in Copenhagen.
Kyro added that in addition to preventing type 2 diabetes, there is evidence that whole grains can help prevent heart disease and colon cancer.
According to the American Diabetes Association, more than 30 million Americans have diabetes and most of them suffer from type 2 diabetes. People with type 2 diabetes mellitus do not use insulin effectively.
Insulin normally introduces blood sugar into the cells to be used as energy. But some people are resistant to the effects of insulin, and more and more insulin is needed to do the same job. According to the American Diabetes Association, pancreatic insulin-producing cells can no longer meet demand and blood sugar levels rise, resulting in type 2 diabetes.
Lifestyle-related factors, such as diet and exercise, are known to play a role in type 2 diabetes. In the last study, researchers wanted to see what role specific whole grains were involved in type 2 diabetes.
To do this, they examined information on the diet of more than 55,000 people aged 50 to 65 in Denmark. On average, the group was slightly overweight.
Overall, approximately 7,400 people were diagnosed with type 2 diabetes during the average 15-year follow-up of the study.
Study volunteers filled diary journals. From these food diaries, researchers calculated the number of grams of whole grains consumed daily by each person.
The investigators found that for each serving of whole grain foods, the risk of type 2 diabetes decreased by 11% for men and 7% for women.
In women, only wheat and oats appeared to reduce the risk of diabetes. But for men, all the whole grains – wheat, rye and oats – were associated with a lower risk of blood sugar disorders. Kyro said that this difference could simply be a statistical anomaly because fewer women have developed diabetes.
She added that all whole grain products can be recommended to prevent type 2 diabetes in men and women.
This study does not clearly show how whole grains help prevent type 2 diabetes. As this is an observational study, it is not designed to prove a cause-and-effect relationship.
Still, scientists believe that whole grains could be protective for several reasons, including reducing the secretion of sugar in the blood after a meal.
According to licensed dietitian Samantha Heller, the results are consistent with previous research.
"People who eat whole grains are less exposed to type 2 diabetes, inflammation, coronary heart disease and cancer," she said. In addition, a diet that includes whole grains also helps with weight management and can improve digestive health.
"Whole grains contain fiber, vitamins, minerals, proteins and phytonutrients, all of which play an important role in maintaining a healthy body. Dietary fiber lowers insulin resistance, peaks after meals and reduces inflammation, which can contribute to its beneficial effects on type 2 diabetes, "said Heller. (Phytonutrients are nutrients from plant sources.)
Kyro said that a portion of whole grains contained 16 grams of whole grains. This may vary depending on the type or brand of a product, but 16 grams make up about a slice of whole grain bread, she said.
Heller said US dietary guidelines recommend three to four servings of whole grains a day. One serving is a slice of bread, a cup of ready-to-eat cereal or half a cup of rice, pasta or cooked cereal. She said these recommendations are for sedentary people. If you are more active, you may need more grains each day.
The results of the study were published in the September issue of the Journal of Nutrition.