Macro partitioning
Increasing whole grain intake by two servings per day is associated with a 21% reduction in the risk of developing type 2 diabetes.
To lower your risk of type 2 diabetes, aim to eat two servings of whole grains every day. A serving is roughly 20 grams of grain. Focus on foods where the bran and germ are intact, such as whole wheat bread, brown rice, and oats, rather than just the germ. This habit, maintained over years, is linked to a significantly lower risk of developing diabetes, independent of your weight.
a two-serving-per-day increment in whole grain consumption was associated with a 21% (95% CI 13%–28%) decrease in risk of type 2 diabetes after adjustment for potential confounders and BMI.
Why this rating
Large-scale prospective cohort studies and meta-analysis provide strong observational evidence, though randomized trials are limited.
Source
Whole Grain, Bran, and Germ Intake and Risk of Type 2 Diabetes: A Prospective Cohort Study and Systematic Review
Jeroen S. L. de Munter et al. · PLoS Medicine · 2007
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