Updated on January 23, 2026.
Did you know that adding more whole grains to an overall healthy diet could reduce your chances of developing type 2 diabetes? While it’s not a guarantee, one 2020 study published in BMJ found that eating oatmeal for breakfast may help.
In the study, researchers combined and analyzed data from three other studies. Results showed that eating two or more servings per week of oatmeal over the course of 24 years, on average, was associated with 21 percent lower risk of type 2 diabetes, compared with eating less than one serving per month.
A soluble solution
Soluble fiber is a type of fiber found in abundance in oatmeal and other whole grains, such as brown rice and 100% whole-wheat bread. It helps to manage blood sugar levels. That’s partly because the fiber is digested slowly, which translates into a slower and gentler blood sugar response. Just make sure not to load your morning oatmeal with added sugars, which can hamper some of the benefits of the fiber.
While you’re shopping for your new favorite breakfast food, consider giving preference to steel-cut oats. These have been processed the least and retain the most fiber and nutrients. Old-fashioned rolled oats are a good second choice.
Instant oatmeal, on the other hand, is not nearly as beneficial. A single serving may contain as few as 2 grams of fiber, compared to the 10 grams or more in a single serving of steel-cut oats
Ingrained goodness
If you’re not an oatmeal fan, that’s okay: Other whole-grain foods might help reduce the risk of type 2 diabetes, too.
The BMJ study found that people who ate one or more servings per day of whole grains like dark bread, brown rice, or bran were 29 percent less likely to develop type 2 diabetes, compared to those who ate less than one serving per month.
But more than that was not necessarily better, so don’t feel like you have to leave other healthy foods (like fruits, vegetables, and lean proteins) off your plate in favor of whole grains. The reduction in diabetes risk seemed to level off at about two servings of whole grains per day.
What’s the whole-grain secret?
Not only are whole-grain foods crammed with fiber, they’re often rich in B vitamins and a variety of minerals, including selenium, magnesium, potassium, phosphorous, manganese, iron, and zinc. This potent combination of nutrients helps regulate blood sugar and insulin, curb appetite, control cholesterol, and lower homocysteine, a substance strongly linked with heart disease, according to a 2022 review of research published in the Journal of Thoracic Disease.
Try to eat three servings of whole grains each day, recommends the American Heart Association. Remember, too, that recipes using whole grains are generally more nutritious and fiber-rich than those that use processed white-flour products, and there are lots of easy ways you can sneak them into your diet.
