Whole-Grain Foods for Diabetes Prevention

Whole-Grain Foods for Diabetes Prevention

Preventing diabetes could be as easy as eating whole-grain foods, including breads, cereals, pastas and pilafs.

Not only are recipes containing whole-grain foods much more nutritious and fiber-rich than processed white-flour products, but a study shows they could be beneficial in preventing diabetes, from blood sugar spikes to overeating. If you're even remotely at risk for diabetes, aim for about 6 servings of whole grains daily. Yes, tuna salad on whole wheat counts—two servings.

Whole-grain foods are crammed with fiber, B vitamins and minerals (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 major study of almost 1,000 men and women. No wonder nutritionists have been chanting the whole-grain mantra for years. But now diabetes experts are chanting along with them.

Medically reviewed in October 2018.

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