Whole-Grain Foods for Diabetes Prevention
Preventing diabetes could be as easy as eating whole-grain foods, including breads, cereals, pastas and pilafs.
Not only are whole-grain foods much more nutritious and fiber-rich than processed white-flour products, but a new study shows they could be beneficial in preventing diabetes, from blood sugar spikes to overeating. If you're even remotely at risk for diabetes, aim for about 6 servings of whole grains daily. Yes, tuna salad on whole wheat counts -- 2 servings.
Whole-grain foods are crammed with fiber, B vitamins, and minerals (selenium, magnesium, potassium, phosphorous, manganese, iron, and zinc). This potent combination of nutrients helps regulate blood sugar and insulin, curb appetite, control cholesterol, and lower homocysteine, a substance strongly linked with heart disease, according to a major new study of almost 1,000 men and women. No wonder nutritionists have been chanting the whole-grain mantra for years. But now diabetes experts are chanting along with them.
A diet that includes 6 servings of whole grains per day can make your RealAge up to 4 years younger.
Whole grains, bran, and germ in relation to homocysteine and markers of glycemic control, lipids, and inflammation. Jensen, M. K., Koh-Banerjee, P., Franz, M., Sampson, L., Gronbaek, M., Rimm, E. B., The American Journal of Clinical Nutrition 2006 Feb;83(2):275-283.