Whole Grains & Metabolic Syndrome

Eating whole grains instead of foods made with refined flour may lower your risk of developing metabolic syndrome, according to the Harvard School of Public Health, or HSPH. Research indicates that eating whole grains may make your cells more responsive to insulin, a hormone that allows you to absorb and utilize glucose. The ability to absorb glucose effectively may help you avoid the insulin resistance and weight gain associated with metabolic syndrome.

Significance

Metabolic syndrome -- a set of metabolic factors that increases your risk of heart disease, Type 2 diabetes and cancer -- may result from having elevated blood sugar levels over an extended period of time. With continued exposure to high levels of glucose in your bloodstream, your cells may stop responding to insulin, a hormone that stimulates the absorption of glucose. Consistently high levels of blood glucose and insulin contribute to Type 2 diabetes, elevated triglycerides, hardening of the arteries, abdominal obesity and heart disease. Whole grains, which retain their nutrient-rich bran and germ, do not elevate your blood sugar as quickly and dramatically as foods made with refined flour and may prevent insulin resistance by stabilizing your blood sugar, reports the HSPH.

Research

A study published in the "American Journal of Clinical Nutrition" in 2003 found that middle-aged adults who replaced refined grain products with whole-kernel breads, cereals and pasta showed increased sensitivity to insulin. Angela D. Liese, Ph.D., M.P.H. and her co-authors proposed that the nutrients in whole grains, including fiber, magnesium, zinc and vitamin E, may account for their metabolic effects. Fiber and magnesium, in particular, may play significant roles in increasing insulin sensitivity, notes Liese, though the exact mechanism of their actions is unclear.

Implications

Whole grains may help you avoid metabolic syndrome if you make them part of a diet low in saturated fat and high in fiber, says the HSPH. Your overall dietary patterns affect your ability to use glucose effectively, according to Liese and colleagues. A diet high in refined starches, sugar, red meats, fat and cholesterol has been linked to insulin resistance, along with a greater risk for diabetes, heart disease and cancer. A diet rich in whole grains, fruits, vegetables and poultry has been associated with greater insulin sensitivity and a lower risk of chronic disease.

Prevention

Preventing metabolic syndrome may require changes in lifestyle as well as diet, advises the American Heart Association. Regular physical activity may control your blood pressure and help your body utilize glucose more effectively. Avoiding foods high in saturated fats and trans fats can help you keep your triglyceride levels and total cholesterol levels within a healthy range and prevent abdominal weight gain.

Suggestions

Rather than simply adding whole grains to your diet, substitute them for foods that raise your blood sugar or promote weight gain, advises the HSPH. Warm cracked-wheat cereal or whole oats can replace ready-to-eat cold cereals. Brown rice, bulgar or whole wheat pasta can serve as healthy substitutes for white potatoes. Focusing your diet on whole grains, legumes and fruits and vegetables can keep your blood sugar stable and may prevent your body from developing resistance to insulin.