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Prevention

Reducing Insulin Resistance and Type 2 Diabetes
 

 

 

 An important factor increasing the risk of diabetes is insulin resistance. Whatever you can do to reduce insulin resistance improves your body's ability to handle blood sugar and reduces your risk of diabetes. Factors known to reduce insulin resistance include losing excess weight and getting regular, aerobic exercise. New research has also identified whole-grain intake as protective against insulin resistance and diabetes.

In the Health Professionals Follow-up study, Researchers looked carefully at the diets of 42,898 men, particularly their intake of whole-grains1. Men who ate the most whole-grain in their diet (top 20%, about 3 servings per day) had a 42% reduction in risk of diabetes over the 12 years of the study compared to those who ate the least (bottom 20%). In non-obese persons (BMI < 30) the risk dropped even further to about 50%.

This significant reduction in risk is after the researchers adjusted for age, physical activity, smoking, fruit and vegetable intake, family history of diabetes, BMI, and other potential confounders.

This is a remarkable reduction in risk, cutting the risk of diabetes nearly in half by eating whole grain breads and cereals in place of refined grains. They also observed that those who chose whole-grains had lower risks for stroke (25%) and less coronary artery disease (25-30%).

Whole-grains were also studied in the Framingham Offspring Study2. They found a link between eating more whole-grains and decreased fasting insulin levels (a protective sign against diabetes), as well as lower total and LDL cholesterol levels and a lower BMI (protective against obesity). Whole-grains are high in dietary fiber and magnesium, both of which have been linked to improved glucose tolerance in other studies. The authors, however, feel that there are other protective elements in whole-grains in addition to these specific nutrients that exert a protective affect.

The average intake of whole-grains in the US is dismally low. Surveys range from only 1/2 to 1 serving of whole-grains daily. If you are interested in an easy (and enjoyable) way to reduce your risk of diabetes by 40-50% and reduce your risk of heart disease and stroke, just be sure to eat 3 or more serving of whole-grain breads and cereals every day! Make this a goal in your home or organization.

 

 

Reference

1. Fung TT et al, Whole-grain intake and the risk of type2 diabetes: a prospective study in men, American Journal of Clinical Nutrition 2002; 76:535-40
2. McKeown NM, Whole-grain intake is favorably associated with metabolic risk factors for type 2 diabetes and cardiovascular disease, American Journal of Clinical Nutrition, 2002; 76:390-98


Making Healthy Choices articles are written by Don Hall, DrPH, CHES president of LifeLong Health with contributions from associated health professionals. Content is general health information from evidence based research. It's purpose is not to treat disease or take the place of advice by your doctor but to promote healthy lifestyles. Persons with health problems should contact their physician for specific guidance.

Copyrighted 2002 by PrevMedix LLC. All rights reserved. Do not make unauthorized copies.

Updated: 12/17/02