Whole grains can control diabetes

Over two million Canadians have diabetes that's about six percent of the population. The complications of diabetes are serious and sometimes fatal, and yet, type 2 diabetes can be prevented and controlled.

Several recent studies show that the consumption of whole grains, legumes, vegetables, and fruit can help prevent type 2 diabetes and control blood-sugar levels in those with diabetes. The insoluble fibre of whole grains was particularly associated with reduced risk, probably because it reduces insulin resistance and improves glucose tolerance.

Of note, the addition of wheat bran to the diet of diabetics did not improve blood-sugar control. It appears that glycemic control is improved only when the grain is left intact. When the structure of whole grain is disrupted, the starch is more easily digested, causing an increase in blood sugar.

Prevention and control of diabetes depend on adopting a lifestyle that includes regular exercise, stress reduction, and a balanced diet, including protein, healthy fats, and sufficient fibre from whole grains, legumes, vegetables, and fruit.