The food you eat plays a large role in your overall health. If you have diabetes, you need to pay attention to what you eat not only to maintain good health, but also to manage your condition. Whole grains can play a role in helping you control your blood sugar. Whole grains can also help to keep your digestive system healthy.
Diabetes Overview
Diabetes is a disease that affects your insulin levels and your ability to use glucose as a form of energy. If you're diabetic, your body either doesn't produce enough insulin, or it is unable to adequately use the insulin your body produces. There are two forms of diabetes: type 1 and type 2. If you have diabetes, it is important to manage your condition to prevent further health complications.
Whole Grains and Blood Sugar
Starchy foods play an important role in the diabetic food pyramid. Starches are the base of the pyramid, meaning they should be the largest part of your diet. Breads, cereals, pastas and starchy vegetables all fall into the starch category. Eaten in the right amounts and at the right times, these foods keep your blood sugar stable and help you avoid feelings of weakness, irritability and confusion. Whole grains provide a higher concentration of vitamins and nutrients than processed grains. They are also rich in fiber, which helps you feel full and avoid overeating.
Whole Grains and Digestion
Of the nutrients found in whole grains, fiber is one of the most important for your digestive health. There are two forms of fiber: soluble and insoluble. Both types are beneficial for digestion but perform different functions. Generally speaking, fiber helps to normalize your bowel movements by creating bulk and regularity. Consuming enough fiber will help you prevent constipation and maintain digestive health.
Healthy Whole-Grain Foods
If you want to get more whole grains in your diet, swap refined-grain breads and cereals for whole-grain varieties. Swap refined rice for whole-grain rice and whole-wheat pasta for regular pasta. Try out new grains like oatmeal or oat bran for breakfast. If you don't eat many grains at all, add whole grains as a side dish. Try a small whole-grain roll with dinner or a piece of whole-grain toast with breakfast.
References
- American Heart Association; About Diabetes; May 2011
- National Diabetes Information Clearinghouse; What I Need to Know About Eating and Diabetes; October 2007
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- Harvard School of Public Health: The Nutrition Souce Health Grains from Whole Grains
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