Worrying about Diabetes? Eat whole grains regularly!

Worrying about Diabetes? Eat whole grains regularly!

Worrying about Diabetes? Eat whole grains regularly!

Diabetes is a major lifestyle disorder and well known household entity in current digitalised world. Rapid pace of urbanization and industrialization with changing lifestyles are the main causes for the global diabetes epidemic including India.

Diabetes stats in India in 2017:

Prevalence of diabetes in adults: 8.8%

Total cases of diabetes in adults: 72,946,400 (Total adult population 829,491,000)

 Consumption of whole grains is associated with reduced risk of Type 2 diabetes. Research was conducted on cohort of 55,465 aged 50-65 years old in Denmark. Participants were followed for median period of 15 years, during which 7417 of them developed diabetes.

 Results showed risk reduction 11 % for male and 7% female that ate at least 16 gm whole grains. Increasing consumption of whole grains was more beneficial and protective against diabetes.

Important findings from the study published in The Journal of Nutrition are :

Significant risk reduction for type 2 Diabetes associated

  • For men, the intake of all whole-grain cereal e.g. wheat, rye, oats
  • For female, intake of only wheat and oats
  • For both male and female on consumption of Whole-grain products: rye bread, whole-grain bread, and oatmeal/muesli

 What are whole grains?

According to whole grains council: “Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed in their original proportions. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver the same rich balance of nutrients that are found in the original grain seed.” It is made up of bran, germ, and endosperm.

Refined grain” is a grain; missing one or more of their three key parts (bran, germ, or endosperm).

E.g. White flour and white rice are refined grains, as their bran and germ were removed, leaving only the endosperm.

Refining a grain removes about a quarter of the protein in a grain, and half to two thirds or more of a nutrient.

 Image source: nestle