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The number one diet rule for dodging diabetes
You already know that a healthy diet is your best defense against diabetes. But have you ever wondered which food specifically makes the biggest dent in your diabetes risk?
Is it your blueberry smoothie? Your kale salad? Your salmon dinner?
While all these healthy foods play a role in diabetes prevention, science shows there is one food that goes above and beyond in the fight against type 2 diabetes. And it may surprise you…
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Whole grains deliver serious diabetes protection
With everyone cutting carbs nowadays, it may come as a shocker that eating whole grains is the most effective way to prevent diabetes. But it is.
The latest study from the Chalmers University of Technology, Sweden and the Danish Cancer Society Research Center shows that the more whole grains you eat, the lower your diabetes risk.
The study included 55,000 participants, and researchers tracked their health and diet for 15 years. In the end, people who ate the most whole grains were far less likely to get type 2 diabetes.
Men who ate the most whole grains were 34 percent less likely to get diabetes than men who ate the least. And women who ate the most whole grains were 22 percent less likely to get diabetes than women who ate the least.
It didn’t matter what type of whole grains these men and women ate either. Rye, oats, wheat—they all did the trick. As long as they ate enough…
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How much whole grains do you need to douse diabetes risk?
You may be wondering….
How much should I eat for diabetes prevention?
People in the study reduced their diabetes risk by eating at least 50 grams of whole grains per day. So, shoot for the same. That’s roughly three servings per day. Here are a few serving size examples that will help you get enough:
- ½ cup of brown rice = 1 serving
- ½ whole wheat pita = 1 serving
- 1 cup of whole-grain cereal = 1 serving
- 3 cups of popcorn = 1 serving
- 1 cup of oatmeal = 2 servings
- 1 sandwich on whole-grain bread = 2 servings
- 1 cup of cooked quinoa = 2 servings
- 1 whole wheat muffin = 2 servings
- 1 cup of whole-grain pasta = 2 servings
Hopefully, this helps you make healthy choices when it comes to whole grains. In a culture that’s so carb-phobic, it’s easy to overlook the importance of whole grains in your health. But don’t…especially if you want to prevent diabetes.
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Sources:
- Whole grains one of the most important food groups for preventing type 2 diabetes — MedicalXpress.
- Higher Whole-Grain Intake Is Associated with Lower Risk of Type 2 Diabetes among Middle-Aged Men and Women: The Danish Diet, Cancer, and Health Cohort — The Journal of Nutrition.
- How Much Whole Grain is Enough? — Whole Grains Council.
- How Much Whole Grain Should You Eat a Day? — SF Gate.
By Jenny Smiechowski
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