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January 22, 2013
In Today's Issue
- Overweight? Shocking Proof that it may not be your fault
- Prediabetes Risk Lower With Intake Of Whole Grains
- The "secret" to losing belly fat...
Overweight? Shocking Proof that it may not be your fault
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Prediabetes Risk Lower With Intake Of Whole Grains
Dear Reader,
New research in the American Journal of Clinical Nutrition finds that eating a healthy amount of whole grains was linked to a lower risk of prediabetes, the condition where blood sugar is higher than normal but not elevated enough to be considered true diabetes. The finding is intriguing because prediabetes is on the rise according to lead author Tina Wirström, a postdoctoral fellow at the Karolinska University Hospital. The American Diabetes Association estimates that one in four adults in America have this condition.
Nearly one quarter of those who have prediabetes go on to develop diabetes.
There's earlier work that linked diets rich in whole grains with a lower risk of diabetes, the new study makes the connection to the condition that begins the disease. Whole grains include things like oatmeal, popcorn, brown rice, whole wheat or any food where the whole kernel is eaten.
The research involved 5,477 residents of Stockholm who were from 35 to 56 years of age and without diabetes. The subjects kept food diaries of how much grains, either whole or refined, that they ate. Blood glucose was measured and follow up continued over ten years.
In the end, one in 13 subjects developed prediabetes, while one in 33 had full blow diabetes. When the team accounted for the amount of whole grains eaten each day they saw that eating over 59 grams (two ounces) of whole grains a day made subjects 27% less likely to develop prediabetes compared to those who ate 30 grams of whole grains a day or less.
The association was strongest for men, for those who had a higher genetic risk of diabetes there was no difference according to researchers.
Because the subjects were Swedish, it's easy to dismiss the findings for U.S. populations. What's more, Americans get most of our grains from refined wheat that has fewer nutrients and fiber when compared to the rye the study population ate. Experts not involved in the research think the relevance to the U.S. is a stretch.
In the U.S., food makers can label an item with eight grams of whole grain per serving as "whole grain". In Sweden, a food must have at least half whole grain to get the same label. What's more, under 3% of Americans get the 48 grams of whole grains recommended each day; the average is about 15 grams per day. Getting that in most American is a challenge, never mind closing in on the 60 gram per day mark.
Continues below...
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The "secret" to losing belly fat...
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Prediabetes Risk Lower With Intake Of Whole Grains Continued...
To get the benefits shown in the study Americans need to switch from refined grains to whole grains as often as possible. Adding more food to what you're already eating isn't the way; choosing foods that naturally have more whole grains is what you want to try for. Be aware that there are "whole grain" brownies out there... just because a food is labeled in this way, doesn't mean it's good for you. Common sense is key here.
The other good thing is to understand that prediabetes is a reversible condition. You can change the way you eat so that it's healthier and get more active on a regular basis as both changes will help to keep your weight in the healthy range or move it in the right direction. Remember, just a 7% loss brings a sharp reduction in risk.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.cdc.gov/nutrition/everyone/fruitsvegetables/index.html
American Diabetes Association info on prediabetes:
http://www.diabetes.org/diabetes-basics/prevention/pre-diabetes/
American Diabetes Association info on what to do if you have prediabetes:
http://www.diabetes.org/diabetes-basics/prevention/
pre-diabetes/if-you-have-prediabetes.html
Whole Grains Council blog, 01.02.13, on whole grains and preventing diabetes:
http://www.wholegrainscouncil.org/newsroom/blog/
2013/01/diabetes-prevention-with-whole-grains
Study abstract, American Journal of Clinical Nutrition, online December 12, 2012:
http://ajcn.nutrition.org/content/early/
2012/12/10/ajcn.112.045583.abstract
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