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Reduce Diabetes Risk 61% with High-Fiber Cereal

Reduce Diabetes Risk 61% with High-Fiber Cereal

There's no guaranteed way to a future free of blood sugar level problems. But why not slash your risk by 61%? Especially when all it may take is a few extra bowls of oatmeal.

In a study, people who consumed the highest amount of high-fiber cereal were 61% less likely to develop diabetes over a 10-year period.

Ingrained Goodness
The study surveyed the diets of 4,000 men and women without diabetes and tracked their health for a decade. People who got lots of fiber in their diets were less likely to develop diabetes—but the fiber source mattered. Only fiber from grains and cereals seemed to affect diabetes risk. Fiber from fruits and veggies, although essential to health for many other reasons, didn't have much of an impact on blood sugar level readings. Just how much high-fiber cereal are we talking? People with the lowest risk of developing diabetes reported eating at least 25 grams of fiber from grains and cereals daily.

A Soluble Solution
Soluble fiber—the stuff found in grains and cereals—helps put your blood sugar level readings where they need to be because the fiber is digested slowly. That means a slower and gentler blood sugar response. And oats are one of the best sources of soluble fiber around. Just make sure to give preference to steel-cut oats, which have been processed the least and retain the most fiber and nutrients. Rolled oats are a good second choice. But instant oatmeal? Not nearly as impressive. A single serving typically contains just 3 grams of fiber, but a single serving of steel-cut oats typically has more than double that.

Medically reviewed in October 2018.

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