As a diabetic, you may worry about your carbohydrate intake because carbohydrates have the strongest impact on blood glucose. But controlling carbohydrates doesn't mean eliminating them; it's more important to choose the right kinds of carbohydrates. Whole grains can be part of a diabetic diet and might provide benefits, especially when you choose them over refined carbohydrates.
Whole Grains
Whole grains are the seeds of grass plants that contain the bran, germ and endosperm. Compared to refined grains, which have had some of these components removed, whole grains have higher levels of fiber, nutrients and phytochemicals. Far from being bad for people who have diabetes, whole grains might be beneficial for a diabetic. Whole grains have been linked to a reduction in diabetes risk and lower blood glucose levels in people who have diabetes.
Evidence
A review of scientific literature published in August 2007 in the "Public Library of Science Medicine" found that two extra servings of whole grains a day can reduce the risk of developing Type 2 diabetes by 21 percent. The review looked at six separate studies that encompassed more than 286,000 people. Another study, in the August 2003 issue of "Diabetes Care," found that people with diabetes experienced improved blood glucose control when whole grains were substituted for refined grains in the diet.
Mechanisms
When grains are refined, the fibrous, nutrient-rich outer layers are removed. The grain becomes easier to digest, which also increases its impact on blood glucose levels. Whole grains score lower than refined grains on the glycemic index, a measure of blood sugar impact used by some diabetics to determine which foods to eat. In general, the closer to its natural form a food is, the lower its glycemic index score.
Whole Grains in a Diabetes Diet
If you have diabetes, your main meal-time goal is to manage and control your blood glucose levels. You can do this either by spreading carbohydrate intake between meals and snacks, choosing carbohydrates with a lower glycemic index or a combination of both methods. Everyone, diabetics included, should consume at least 130 g of carbohydrates per day, with an ideal level falling somewhere around 45 to 65 percent of your daily caloric intake. The American Diabetes Association recommends choosing whole-grain products whenever you include grains as part of your carbohydrate allotment. To identify whole-grain products, check the nutrition label and ingredient list. The whole grain should be listed as the first ingredient and the food should contain some fiber.
References
- Linus Pauling Institute; Whole Grains; Jane Higdon; December 2005
- "Public Library of Science Medicine"; Whole Grain, Bran, and Germ Intake and Risk of Type 2 Diabetes: A Prospective Cohort Study and Systematic Review; J.S. de Munter, et al.; August 2007
- American Diabetes Association: Whole Grains
- "Diabetes Care"; Low-Glycemic Index Diets in the Management of Diabetes: A Meta-Analysis of Randomized Controlled Trials; J. Brand-Miller, et al.; August 2003
- University of Maryland Medical Center; Diabetes Diet -- Major Food Components; May 2009
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