- New research has found that ancient grains such as oats and brown rice may reverse type 2 diabetes.
- Further research is needed to better understand the association between these grains and diabetes.
- In addition to including more ancient grains in your diet, experts recommend portion control and eating more heart-healthy fats and lean protein.
A new meta-analysis finds that ancient grains (oats, brown rice and millet) can improve health outcomes in people with type 2 diabetes.
The findings were published in the journal. Nutrition, metabolism and cardiovascular disease this week.
This review included 29 randomized controlled trials, of which 13 were meta-analyzed.
The results suggest that oat consumption may improve cholesterol levels in people with type 2 diabetes, but more research is needed to learn more about the relationship between ancient grains and diabetes.
Oats, brown rice, millet and all other “ancient grains” are considered whole grains. Whole grains contain not only starch but also fiber, vitamins, minerals and healthy fats.
“When you ingest starch, it is quickly digested into sugar and absorbed into your bloodstream.” Dr. Nate Wood“This can cause blood sugar to spike, and we know that over time, blood sugar spikes make the body less sensitive to insulin, which is the problem with type 2 diabetes,” says the Yale School of Medicine physician and culinary school graduate.
However, the healthy fats and especially fiber found in whole grains such as oats, brown rice and millet can help slow down how quickly the sugars in grains are absorbed into your bloodstream, reducing blood sugar spikes.
Reducing the number of blood sugar spikes helps your body stay more sensitive to insulin and lowers your risk of developing diabetes, which is one of the main reasons why eating whole grains is linked to a lower incidence of type 2 diabetes, Wood explains.
Oats, brown rice and millet are also good dietary sources of soluble fiber.
“Studies have shown that soluble fiber has a positive effect on type 2 diabetes. [type 2 diabetes] and Blood lipids [cholesterol and triglycerides,]” Said Nancy M. Ryan“Soluble fiber absorbs water in the intestinal tract and, when in a gel form, slows gastric emptying, which may reduce postprandial blood glucose rises in people with type 2 diabetes,” said Dr.
Ryan explained that soluble fiber binds with bile salts in the intestinal tract, preventing these salts from being absorbed into the body and reducing the amount of bile salts available for the liver to use to make cholesterol.
Additionally, soluble fiber supports a healthy microbiome, the beneficial bacteria in your intestinal tract.
“These bacteria have a positive effect on the immune system and have anti-inflammatory effects,” Ryan said.
Dr. Marie-Pierre Saint-Onge“These grains are generally whole grains, meaning the bran hasn't been removed, and therefore contain more fiber than refined grains. The higher your fiber intake, the less likely your blood sugar spikes will be when you eat them, and the more stable your blood sugar patterns will be,” explains Dr. Vagelos, associate professor of nutritional medicine at Columbia University's Vagelos College of Medicine.
While studies have found that grains have a positive effect on overall health, different studies looked at different grain types for different time periods, so experts say more research is needed to verify the findings.
The authors note that most studies have shown positive effects on measures of glycemic control and lipid profile.
However, the limited number of studies on each grain makes it difficult to reach definitive conclusions about whether ancient grains improve blood sugar and lipid control in people with type 2 diabetes.
Experts say that to manage type 2 diabetes, it's important to stay on track with your diet, especially monitoring your intake of simple carbohydrates, which break down quickly and can lead to spikes in blood sugar levels.
“Reducing overall sugar intake from refined grain products (breads, sweets, desserts) as well as beverages has long been recommended to help reduce blood sugar fluctuations in people with diabetes. [diabetes,]”Saint-Tonge said.
“But beyond diet, patients should also consider other lifestyle behaviors that are important for health, such as getting enough sleep and exercising.”
Ryan explained that in managing type 2 diabetes, it's important to monitor three treatment goals: blood glucose, blood lipids and blood pressure. Any dietary changes should take these three goals into account.
of American Diabetes Association It does not recommend any particular diet or eating style.
“The focus is on supporting eating habits and food choices that support these three goals, including a variety of nutritious foods, preferred foods and foods that have cultural meaning and value,” Ryan said.
There are many strategies for achieving these goals.
“The first step is to know which foods contain carbohydrates, as these are the nutrients that cause the biggest rise in blood sugar after a meal. Having that knowledge can really help with portion control,” Ryan said.
Additionally, including heart-healthy fats (think nuts, nut butters, avocados, and olive oil) and lean proteins (think chicken, turkey, fish, and low-fat cheeses) in your meals and snacks can help keep your blood sugar from rising too high after eating, Ryan explained. Slowing down your eating pace can also help keep your blood sugar from rising too high after eating.
The order in which you put the foods on your plate also makes a difference.
“Eating vegetables first (cooked vegetables or a salad), then protein (chicken, turkey, fish or lean meat), and finally starches (potatoes, rice, pasta) will help slow the rise in blood sugar after a meal,” Ryan says.
If you have diabetes and are not reaching your personal management goals, a meeting with a registered dietitian can be very helpful. Together we can create a plan to help you reach your diabetes goals. To find a registered dietitian in your area, please contact us at Nutrition Academy.
New research shows that ancient grains can improve cholesterol levels in people with type 2 diabetes.
In addition to including more ancient grains in your diet, experts recommend portion control and eating more heart-healthy fats and lean protein.