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.

Find this article interesting and useful?
Nutrition Action Healthletter subscribers regularly get sound, timely information about staying healthy with diet and exercise, delicious recipes, and the inside scoop on healthy and unhealthy foods in supermarkets and restaurants. If you don’t already subscribe to the world’s most popular nutrition newsletter, click here to join hundreds of thousands of fellow health-conscious consumers.

Have a comment, question, or idea?
Send us an email at comments@nutritionaction.com. While we can’t respond to every email, we’ll be sure to read your message.