Whole
Grains Can Help Cut Insulin and Cholesterol
Higher
whole-grain intakes might helps prevent development of insulin
resistance
In
a recent study researchers found that whole-grain foods, such as
fiber-rich bread and bran cereal, may lower the risk of heart disease,
type 2 diabetes and certain types of cancer by reducing cholesterol
and making the body more responsive to insulin.
In
their study of close to 3,000 middle-aged adults, these foods were
associated with lower levels of total cholesterol and LDL (the
so-called "bad" cholesterol) and improved insulin
sensitivity. Insulin, the body's key blood-sugar-regulating hormone,
tends to be elevated in those at risk of type 2 diabetes.
People
who consumed the most whole-grain foods also had a lower body mass
index (BMI), a measure of weight in relation to height that is
considered a more reliable gauge of overweight than weight alone.
Indeed, adults who were overweight or obese had the highest insulin
levels and consumed the least amount of whole-grain foods.
The
findings help to explain how whole-grain foods may protect against
several chronic disorders and point to the importance of including
several daily servings of these foods in the diet. Current dietary
guidelines recommend about nine daily servings of carbohydrates for
adults, mostly in the form of whole-grain foods.
Dr.
Paul Jacques, the study's lead author said that, more research is
needed into how carbohydrates affect insulin levels and obesity and
the subsequent risk of type 2 diabetes and heart disease.
Some
health experts blame America's obesity epidemic on carbohydrates,
pointing out that rates of obesity have risen in tandem with
carbohydrate consumption over the past 30 years. Others argue that
whole-grain foods, which are high in fiber, vitamin E and magnesium,
do not have the same effect on insulin as refined carbohydrates that
have been stripped of many nutrients.
"The
importance of understanding the role of different carbohydrate sources
in the development of insulin resistance is becoming even more
critical because Americans appear to be increasing their intake of
dietary carbohydrates," Jacques explained.
"Our
results suggest that higher whole-grain intakes might help prevent
development of insulin resistance, and the influence of whole grains
may be strongest in those who are overweight and have the greatest
risk of insulin resistance," he said. American
Journal of Clinical Nutrition 2002;76:390-398
