Why Whole Grains Decrease Diabetes
For a long time, diabetes experts have suspected that one significant step on the prevention of the condition and its management is through replacing refined and simple sugars in the diet with the more complex whole grains sources.
A recent research lends credence to this theory. A study involving nearly 200,000 people indicated that consuming brown sugar may reduce the chances of developing the condition by 16%, and other whole grains may even further reduce the chances.
Patients suffering from diabetes have high blood glucose-or blood sugar-either since production of insulin is not enough or since the cells of the body do not properly respond to insulin, or both.
Also, individuals with prediabetes have higher blood sugar levels. However, they are not as high as the patients with diabetes.
Why whole grains decrease diabetes
Carbohydrates (including starch in the grain) have a big impact on your blood glucose since all carbohydrates are broken down eventually by your body into simple sugar.
Complex carbohydrates take a longer time for the body to change into simple sugar. Therefore, they’re a better alternative for all people, including diabetics.
Individuals with blood sugar problems should lower their consumption of carbs so as to maintain healthy blood sugar levels. However, they probably shouldn’t eliminate whole grains from their diet.
Nearly all studies indicate the benefit of consuming carbohydrates in a balanced way. For instance, the following studies may support the observation:
Two whole grain servings was linked with a 21% decrease in the risk of type-2 diabetes. If taken as a component of breakfast with some low glycemic index whole grains, it may help all day long in controlling blood sugar. This is according to research carried out at Lund University in Sweden.
A research finding published in the American Journal of Clinical Nutrition indicates that consuming whole grains can be linked with decreased prediabetes risk.
Some individuals believe that going without eating grains may be beneficial for patients with both blood sugar issues and diabetes. For instance, a study indicated that going on gluten-free diets took people back to their normal or usual glucose levels.
However, when you need to try going gluten-free to find out if it is going to bring back your blood sugar to normal, you may eat gluten-free grains.
Certainly patients with blood sugar problems are recommended to consume 100% whole grains since they’re rich in nutrients and full of fiber. It helps in controlling their blood sugar. Better still, sprouted grains are considered the healthiest option for individuals with blood sugar conditions.
Having the knowledge that some foods have a low or high glycemic index is a positive start. However, various factors may change glycemic index of a particular food, therefore it may be difficult to measure.
It is better to opt for foods that are closer to nature or those less processed foods and to eat balanced meals, instead of depending on the glycemic index of foods.