Fiber in Whole Grains Helps Fight against Diabetes
In this current health-obsessed world that we live in, there have been new terms popping up that are now being used. You hear words like organic, vegan, and fat-free being used in everyday conversations. Well, here’s another term that would be great to add to your growing “health” vocabulary: whole grains.
First, let’s define what a whole grain is. It is actually the entire seed of a plant. It is made up of three edible parts, which are the germ, the endosperm, and the bran. Each of these parts is loaded with nutrients. The germ contains B vitamins, healthy fats, minerals, and some protein.
Next, the endosperm is the largest part of the seed and contains starch carbohydrates, proteins, and some vitamins and minerals. Lastly, the bran has antioxidants, fiber, and B vitamins.
Whole grains is a great inclusion to your diet as they have a high content of vitamins, minerals, phytochemicals, and most especially fiber. This is an especially good idea for diabetics. Including whole grains into your daily diet can help improve your body’s sensitivity to insulin, whether you already have type 2 diabetes or are at risk to get it. The daily intake of whole grains decreases the body’s resistance to insulin and boosts the function of insulin-producing beta cells. Eating whole grains also reduces blood glucose.
In a recent study made at the Imperial College London, those who had the highest intake of fiber (more than 26 grams a day) had an 18 percent lower risk of developing type 2 diabetes. Another research involving almost 200,000 men and women showed that eating brown rice can reduce the chances of developing diabetes by 16 percent. Other whole grains can reduce the chances even further. Eating whole grain foods can also prevent blood sugar to shoot up throughout the day in people who already have diabetes.
It may be a little difficult to find purely whole-grain foods. For bread, cereals, crackers, and others, check to see if the following sources of whole grains are listed as the first ingredient:
- Whole wheat flour
- Buckwheat flour
- Whole oats / oatmeal
- Whole grain corn / corn meal
- Bulgur (cracked wheat)
- Brown rice
- Whole rye
- Wild rice
- Whole grain barley
- Whole farro