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Eat Bread, Fight Diabetes
This Week's Tips
Not just any bread. Eat the hearty whole-grain breads -- and cereals, pastas, pilafs, et al. -- that heart experts are so high on.
Not only are whole-grain foods much more nutritious and fiber-rich than processed white-flour products, but a new study shows they may help fight factors that can lead to 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 grains 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.
RealAge Benefit:
A diet that includes 6 servings of whole grains per day can make your RealAge up to 4 years younger.
RealAge Smart Search: Learn how to boost your whole grain intake with the latest research from our expert-driven search engine.
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.
