The American Diabetes Association recommends eating whole grains due to their added nutritional and health benefits over refined grains. However, with all the confusing labels it can be hard to figure out which products are really 100 percent whole grain, and which contain just a trace of whole grains.
Whole Grains
Examine the label of a product carefully to determine if it is 100 percent whole grain. Labels that mention things like "good source of whole grain," "harvest wheat," "made with whole grain," "multigrain," "whole grain blend," or "contains whole grain" are probably not 100 percent whole grain, according to the Center for Science in the Public Interest. The first ingredient on the ingredients list should be a whole grain, such as whole wheat, whole oatmeal, bulgur, whole cornmeal, brown rice, whole grain barley, whole rye, buckwheat flour, triticale, wild rice, millet, quinoa or sorghum, according to the American Diabetes Association.
Effect on Blood Sugar
Foods made with refined carbohydrates are very easy for the body to digest, so eating these foods results in a spike in blood sugar levels. Because whole grains contain more fiber and are less processed, it takes the body longer to break them down and this keeps blood sugar levels from spiking as much, says Brigham and Women's Hospital.
Effect on Diabetes Risk
At least two studies published in the "American Journal of Clinical Nutrition," one in 2002 by Theresa T. Fung and one in 2003 by Jukka Montonen, found that consumption of whole grains may lower the risk of diabetes. The theory is that the cereal fiber is responsible for this decrease in risk.
Considerations
Just because a food is made with whole grain, or even 100 percent whole grain, does not mean that it is healthy and will lower diabetes risk. Foods that are made with whole grains that are high in sugar and fat, such as snack foods and sweets, should still be limited as these are still considered extras in a healthy diet.
Expert Insight
Choosing breads and other grain products made with whole grain over those made with refined grains may help to lower diabetes and heart disease risk, according to the Center for Science in the Public Interest. This is a good idea, even though researchers are not sure of the mechanism for the reduced diabetes risk, because whole grains are also more nutritious than refined grains.
References
- Center for Science in the Public Interest: Whole Grains the Inside Story
- American Diabetes Association: Whole Grain Foods
- American Journal of Clinical Nutrition: Whole-Grain Intake and the Risk of Type 2 Diabetes
- American Journal of Clinical Nutrition: Whole-Grain and Fiber Intake and the Incidence of Type 2 Diabetes
- Brigham and Women's Hospital: Blood Sugar Ups and Downs
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