Hormonal
Consumption of whole grains reduces the risk of type 2 diabetes and cardiovascular disease by improving insulin sensitivity and lowering postprandial glucose and insulin responses.
To lower your risk of diabetes and heart disease, prioritize whole grains over refined grains. The physical structure of whole grains slows digestion, leading to lower insulin spikes. Choose intact grains like barley, oats, and rye, or minimally processed whole grain products, as they have lower glycemic indices than refined flours.
Epidemiological studies consistently show that risk for type 2 diabetes mellitus is decreased with consumption of whole grains... Whole-grain consumption is part of a healthy diet described as the ‘prudent’ diet.
Why this rating
Supported by multiple epidemiological studies and several feeding trials, though the paper notes a lack of large-scale long-term whole-grain specific feeding studies.
Source
Why whole grains are protective: biological mechanisms
Joanne Slavin · Proceedings of The Nutrition Society · 2003
DOI 10.1079/pns2002221
More from this paper
- Whole grains protect against cancer, particularly colon and breast cancer, through the action of antioxidants, lignans, and other bioactive compounds found in the bran and germ.Moderate
- Whole grains improve gut health by increasing stool weight, accelerating transit, and altering microflora to produce short-chain fatty acids (SCFA) that lower colonic pH and provide immune protection.Moderate
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