Thursday, May 19

Diabetes: Eating whole grains for breakfast lowers your risk

Eating two servings of whole grains for breakfast speeds up metabolism and promotes healthy body weight. Both aspects benefit the control of diabetes.

Photo by Monika Grabkowska on Unsplash / Unsplash

Food quality is a fundamental aspect in the good control of diabetes. Taking into account the increase in cases worldwide, it is worthwhile to readjust the daily diet and especially to bet on the consumption of certain foods that benefit a good balance in blood glucose levels. While it is true that everything has been said about carbohydrate consumption and diabetes, recently a study led by Harvard and other recognized specialized health institutions found the following. People who eat whole grains (especially in the morning) have a 29% lower rate of being diagnosed with diabetes or suffering from complications.

According to the researchers, increased consumption of total whole grains and various whole grain products (including whole grain breakfast cereals, oatmeal, brown bread, brown rice, added bran, and wheat germ) was significantly associated with a lower risk of type 2 diabetes. Best of all, these findings add very positively to the current nutrition trend, which promotes the consumption of whole grains as a good option for: protect cardiovascular health, fight obesity and improve digestive health.

What did the study consist of? Researchers from Harvard TH Chan School of Public Health, Brigham and Women’s Hospital, and Harvard Medical examined the results of the Nurses ‘Health Study (1984-2014), the Nurses’ Health Study II (1991-2017), and the Health Professionals Follow-Up Study (1986-2016). All three studies counted 158,259 women and 36,525 men who were free of diabetes, cardiovascular disease or cancer at the start of the study. Five groups were created based on the average number of servings of whole grains they consumed per day.

The findings were compelling – the researchers found that consuming at least one serving of whole-grain cold breakfast cereal was associated with a 19% lower risk of becoming diabetic compared to consuming less than one serving per month. In the case of people who consumed black bread, the percentage increased to 21%. The researchers also compared two or more servings per week to less than one serving per month of whole oats, brown rice, added bran, and wheat: Eating two or more servings of whole grains per week was associated with lower risks of 21% for oats, 15% for added bran, and 12% for brown rice and wheat germ.

On average, the researchers noted that reductions in risk appeared to stabilize at approximately two servings a day for total whole grain intake and about half a serving a day for cold whole grain breakfast cereal and black bread.

As possible justifications for its positive effect on a lower risk of diabetes, it was found that whole grains, being a source of complex carbohydrates, release energy slowly in the body. Which helps to have lower glycemic (blood sugar) indices, which allow mBetter glucose control and also improves insulin resistance. On the other hand, whole grains contribute positively to the control of obesity and are a good ally to accelerate metabolism, in addition to reducing waist measurements.

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