Whole grains: Unexpected benefits on blood sugar and insulin discovered by a new study

A new review of studies confirms the beneficial effects of whole grains on blood sugar, especially oats

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It has been known for some time that whole grains are the best option for health, but what effect do they have on blood sugar precisely? To find out, a scientific review of previous studies was conducted which uncovered very interesting details.

Whole grains should be one of the staple foods of our diet as they are a good source of antioxidants, minerals and dietary fiber. They are also often recommended to those who have to keep blood sugar at bay and several studies have already been conducted on the subject.

Now, however, a new systematic review and meta-analysis have sought to specifically understand how the consumption of whole grains can affect blood sugar compared to that of non-whole grains.

The review, published in Critical Reviews in Food Science and Nutrition, used data from 48 previous studies involving 4.118 participants to assess how whole grains affect changes in fasting glucose and fasting insulin.

What did the scientists discover? To eat Whole grains it was related to “a significant reduction in both fasting glucose and fasting insulin.

Researchers reported that it was especially oats, compared to other types of cereals such as brown rice and wheat, to have a lower impact on the glycemic index.

But why this beneficial effect of whole grains?

As Dr. Elizabeth Boham, who did not take part in the study, explained:

The fiber in whole grains also works to slow down the absorption of food and consequently lowers the spikes in blood sugar and insulin after a meal. These grains have a lower glycemic load when consumed in their whole form.

Basically, thanks to the fact that whole grains are a good source of fiber, our body processes them more slowly, which means that glucose enters the bloodstream more gradually.

Even the nutritionist Flavio Pettirossi had explained to us that eating whole grain whole grains is the best solution for those who have to pay attention to their glycaemia or for those suffering from diabetes. Also Read: Carbohydrates: Which Grains Are Best For You If You Have Diabetes, According To Nutritionist

But the potential benefits of consuming whole grains don't stop there. In addition to their potential to keep blood sugar at bay, they are also healthy for the heart and support a healthy metabolism.

So many more reasons to put oats, barley, spelled millet, quinoa but also rice and wholemeal pasta on the table more often.

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Fonte: Critical Reviews in Food Science and Nutrition