A review and analysis of available research concluded that eating whole grains may help reduce the risk of developing type 2 diabetes. The researchers looked at 10 prospective cohort studies and 37 randomized trials. The prospective studies (which compare what people said they ate in the past with their current health) found an association between whole grain intake and lower risk of type 2 diabetes. The randomized controlled trials found that consuming whole grains in place of refined grains reduced fasting blood glucose, HbA1c, and insulin resistance.
To achieve these effects, the data suggests dietary patterns containing 150 grams or more of whole grains a day. This is about nine servings of whole grains. The Dietary Guidelines for Americans recommend six servings of grain foods a day, at least three of which should be whole grain. This is sufficient to stay within the calorie needs of most adults and is associated with health benefits.
If you’re not a big consumer of whole grains (like brown rice, barley, quinoa, buckwheat, wheat berries, and bulgur) or whole grain foods (like whole grain bread or pasta, oatmeal, or popcorn), slowly start replacing some of your refined grain foods with these tasty, healthy options.