Add Whole Grains To Your Diet To Lower Diabetes Risk

Add Whole Grains To Your Diet To Lower Diabetes Risk

By including whole grains into meals, you enrich your diet with high-quality carbohydrates. They contain a generous amount of vitamins, minerals, antioxidants, and fiber. In addition to that, consuming whole grains provides a stable energy level and brings various health benefits.

A research team lead by Kim Braun, Ph.D., compared “good” carbs with low-quality carbs that include sugary foods, potatoes, and refined grains. They analyzed three studies that assessed health data of more than 200,000 people. The findings, presented at the beginning of June at a virtual conference NUTRITION 2020 LIVE ONLINE, once again proved that eating high-quality carbohydrates, such as whole grains, can lower risk for type 2 diabetes.

Good Carbs vs. Bad Carbs

The best source of high-quality carbohydrates is whole grains. They are high in:

  • B vitamins
  • Iron
  • Magnesium
  • Zinc
  • Selenium
  • Fiber
  • Protein. 

The precise amount of these nutrients depends on the type of grain here are some varieties:

  • Oatmeal
  • Quinoa
  • Brown rice
  • Buckwheat
  • Whole rye
  • Bulgur
  • Barley

It is crucial to separate good carbs (complex carbs) from bad carbs (simple carbs) because low-quality carbs consumption leads to rapid spikes of blood sugar levels which could result in insulin resistance.

Results from the study, highlight the importance of differentiating between carbohydrates coming from high and low-quality sources, while examining diabetes risk, announced Braun. 

“Conducting similar studies in people with various socio-economic backgrounds, ethnicities, and ages, will provide insight into how applicable these findings are for other groups.”


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