Whole-Grains Help with Diabetes Control
November is National Diabetes Awareness Month. And if you have diabetes you are probably keeping an eye on your diet, and hopefully carbohydrate intake. The carbohydrate foods such as starches, fruits and sweets are what make your blood glucose levels rise after eating. Grains provide carbohydrates, and selecting those that are whole-grain might give you better control of those numbers.
What exactly are Whole-Grains? They are grains that are less refined and have the bran, germ and endosperm. They have the same carb content as refined grains but much more fiber with a lower glycemic index.
Whole-Grains include stone-ground whole wheat flour, brown rice, whole-grain oats, whole rye, barley, millet, buckwheat, and whole-grain cornmeal. Dietary Fiber is found in whole grains, including soluble fiber in oats and barley, and insoluble fiber in whole wheat, whole rye and wild rice.
A Harvard Study of 74,000 female nurses, followed for 12 years, found that those who consumed the most whole grains had the least weight gain than those who consumed those most refined grains. And we know that gaining weight can increase your risk for developing diabetes, and/or make it more difficult to keep your diabetes in control.