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It does not matter if it is rye, oats or wheat. As long as it's whole grains, it can prevent type 2 diabetes. That's the conclusion of a new study by researchers at the University of Technology Chalmers, Sweden; and the research center of the Danish Cancer Society. The in-depth study is a strong endorsement of past research findings on the importance of whole grains for the prevention of type 2 diabetes.
The ability to use whole grains for the prevention of type 2 diabetes – previously sometimes called adult diabetes – has long been known. But the role of different sources of whole grains has not been studied. It is also not known how much whole grain is needed to reduce the risk of developing diabetes.
"Most similar studies to ours have already been conducted in the United States, where people are getting their entire wheat," says Rikard Landberg, professor of nutrition at the Chalmers University of Technology and principal investigator. "We wanted to see if there was a difference between different cereals." One could expect that there would be, because they contain different types of dietary fiber and bioactive substances, which affect the risk factors for type 2 diabetes. "
The study was conducted in Denmark, where the consumption of whole grains is highly variable. The study showed that the type of whole grain product or cereal that participants ate, such as oatmeal, oatmeal and muesli, appeared to offer the same protection against type 2 diabetes.
More importantly, the amount of whole grains you eat each day – and the study also provides important insights into scientific knowledge about daily doses.
The participants were divided into 4 different groups, depending on the amount of whole grain cereals they reported eating. Those with the highest intake consumed at least 50 grams of whole grains each day. This corresponds to a serving of oatmeal and a slice of rye bread, for example.
The proportion of those who developed type 2 diabetes was the lowest in the group that reported the highest intake of whole grains and increased for each group that consumed less whole grains. In the highest whole-grain group, the risk of diabetes was 34% lower for men and 22% lower for women than for the group with the lowest intake of whole grains.
"It is unusual to be able to study such a wide range of food products," says Rikard Landberg. "If you divide American participants into 4 groups, the group that would have eaten the most complete would be the same as the one who ate the least full in Denmark.In Europe, Scandinavia eats the most, Spain and Portugal. Italy, the least.
In addition, the study was unusually large, with 55,000 participants over a long period – 15 years.
If you compare the role of whole grains in the risk of developing type 2 diabetes compared to other foods studied in other studies, it is one of the most effective to reduce the risks associated with food. Drinking coffee and avoiding red meat are other factors that can reduce the risk of type 2 diabetes.
"Our results are consistent with dietary advice, which recommends replacing foods containing white flour with whole grain cereals," says Rikard Landberg. "You get additional health benefits – white flour has negative health effects, while whole grain cereals have several positive effects, beyond the protection against type 2 diabetes."
Whole grains are defined as the three main components of the grain: endosperm, germ and bran. Those who avoid all cereals, in order to follow a diet low in carbohydrates, therefore lose the positive health effects of whole grains, which come mainly from bran and germ. Rikard Landberg thinks that cereals and carbohydrates in general should not be avoided in food.
"Carbohydrates are a very diverse group of food products, including sugar, starch, and fiber, so we should discuss them more individually and not group them into one group because they have totally different effects on our physiology and our health.nearly grains, the results of the research are clear: among the many studies that have been done, in various groups of people around the world, no studies have shown any negative effects about health. "
More about: Complete cereals
Whole grains consist of the three main components of the grain: endosperm, germ and bran. This can be both loose grains and whole flour. Cereals such as oatmeal and rye, blueberries, bulgur and whole grain couscous are all whole grains. In bread and pasta, the whole grain content may vary. Common cereals include wheat, rye, oats, corn, maize, rice, millet and sorghum.
Swedish dietary advice consists of consuming about 70 g of whole grains per day for women and 90 g per day for men. Some examples of the content of different foods made from whole grains:
1 slice of rye bread 50 g: 16 g whole grain.
1 serving of 35 g oatmeal porridge: 35 g whole grain
1 crisp bread 12 g: 12 g whole grain
Source: Swedish National Food Administration and Chalmers University of Technology
More about: The study
The study used data from a prospective Danish cohort study on diet, cancer and health. He covered more than 55,000 participants aged 50 to 65 at the start of the study. At the beginning of the cohort study in the early 1990s, healthy participants had completed detailed forms on their eating habits. Through this, the researchers established the participants' total daily grain intake, which of the most common cereals (wheat, rye, oats, grams per day), and the total number of grain-based products complete (in grams per day) – rye bread, other whole breads, oatmeal and muesli.
The cohort study was linked to data from the Danish National Diabetes Registry, to determine which participants had developed type 2 diabetes over a 15-year period, totaling more than 7,000 people.
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