When it comes to whole grains, does processing matter?

All whole grains are not created equal, at least for people with type 2 diabetes, a recent study found.

Scientists gave 31 people with diabetes devices to continually measure their blood sugar and instructions to eat a supply of whole grains—either less-processed (rolled oats, brown rice, and bread made with coarsely milled whole-grain flour and kernels) or more-processed (instant oats, brown rice pasta, and bread made with finely milled whole-grain flour)—for two weeks each.

Blood sugar levels spiked less on the less-processed than on the finely milled whole grains. On average, participants lost a pound on the less-processed grains and gained a pound on the finely ground grains.

What to do: Whole grains beat refined grains, but less-processed whole grains may be best. Others include bulgur, quinoa, and wheat berries.

Photo: LIGHTFIELD STUDIOS/stock.adobe.com.

The information in this post first appeared in the July/August 2020 issue of Nutrition Action Healthletter.


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