Choosing whole grains over refined grains has long been known to lower risk for type 2 diabetes. The novelty of this July 2020 study published in the British Medical Journal is that certain whole grains lower risk more than others.
Researchers reviewed data from 194,784 adults. They explored specific whole grain consumption and long-term health benefits over the impressive 4,618,796 total years of follow-up. Ultimately 18,629 (9%) of participants were diagnosed with type 2 diabetes.
What difference do whole grains make?
The review found those who consumed the most whole grains had a 29% lower rate of type 2 diabetes when compared with those who had the least. Interestingly, the greatest impact was found especially among lean participants. This certainly helped the current recommendation to include whole grains as a part of a balanced diet for the prevention of diabetes and heart disease.
The study found particular benefits when the intake included oatmeal, brown rice, added bran, wheat germ, dark bread and whole grain breakfast cereal.
Are these wholesome foods already in your culinary repertoire? If not, read on for simple ways to sprinkle them into your week.
5 whole grain recipes to reduce diabetes risk.
- Oatmeal. Transform classic oats into an indulgent treat in this Chocolate Banana Oatmeal topped with a scoop of chocolate nut spread.
- Brown rice. Allowing brown rice the time to plump up on the stove can, at times, feel like a luxury. When you’re in a pinch, pop a batch into the microwave to add the comforting taste and texture of rice to your baked chicken.
- Wheat germ. Wheat germ is the heart of the wheat berry and essential to making whole grain wheat flour so nutritious. You can add a sprinkle of ground wheat germ into yogurt or oatmeal. Or, you can get creative with a homemade coconut and wheat germ granola.
- Added bran. Bran is the outer portion of the wheat kernel or oat and a good source of fiber. Just like wheat germ, you can sprinkle it onto a variety of foods- even salad-or use it in baked goods. For a low carb hot cereal, you could also check out this recipe packed with fiber and healthy fats.
- (Dark) whole grain bread. Next time you’re grilling up a Carolina-Style Burger, do yourself a favor and sandwich it between a whole grain bun. In fact, each time you choose whole grain bread over white for your sandwich or burger, you quickly add 6 or more grams of fiber. This gives you the boost necessary to reach the goal of 25-38 grams per day.
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