A new study suggests ancient grains like oats and buckwheat may help manage blood sugar and cholesterol in type 2 diabetes.
- A new study suggests ancient grain consumption
is associated with improved health outcomes for people with type 2
diabetes.
- Ancient grains like oats are rich in dietary
fiber and phytochemicals that may help manage blood sugar and cholesterol.
- Experts recommend incorporating minimally
refined grains into a healthy, balanced diet to reap the most benefits.
A new study highlights the potential benefits of
including ancient grains in dietary patterns for people with diabetes.
Ancient grains, known for their lack of genetic
modification and higher levels of beneficial phytochemicals and fibers, may
offer a promising avenue for dietary intervention.
This new analysis of 29 randomized controlled trials
suggests ancient grains like oats,
brown rice, and millet may produce positive diabetes
health outcomes, with particular benefits observed in blood sugar and
cholesterol profiles.
However, the study also points to the need for further
research, given the variability and limitations of the data reviewed.
The findings, published in Nutrition, Metabolism and Cardiovascular Diseases,
underscore the importance of dietary choices in diabetes management alongside
traditional medical treatments.
Studying the
impact of ancient grains on diabetes
In this systematic
review and meta-analysis, researchers assessed the effectiveness of various
types of ancient grains in managing diabetes.
The review included 29 randomized controlled trials,
of which 13 were meta-analyzed.
The studies involved a total of 1,809 participants,
with a slightly higher proportion of males (55.2%) and an average age of around
56. The majority of participants had type 2
diabetes, with only one study including individuals with type 1
diabetes.
On average, participants had been living with diabetes
for approximately 14 years, with many managing their condition with oral
medications or a combination of oral medications and insulin injections.
All included studies looked at cardiovascular risk
factors such as body weight, blood sugar,
and cholesterol, with varying significant outcomes. However, they didn’t
address other vital diabetes management aspects, like patient satisfaction,
overall well-being, and the cost-effectiveness of using ancient grains in
diabetes treatment.
The
studies included in the analysis most commonly examined the effects of oats, brown rice, buckwheat,
or chia seeds on diabetes. Notably, only a fraction of the studies (24%) used
whole, unrefined grains in their research.
Using specialized software, the researchers combined
and analyzed the studies’ diverse data to identify consistent trends in the
impact of ancient grains on diabetes health outcomes.
Ancient
grains improve fasting blood glucose levels
In the comprehensive analysis,
the vast majority of studies (96.5%) suggested a positive effect of ancient
grain consumption on various diabetes markers, including insulin levels, hemoglobin
A1c, fasting blood glucose, and cholesterol levels.
Of the
studied ancient grains, oats stood
out for their potential to significantly improve cholesterol and fasting blood
glucose levels in individuals with type 2 diabetes, which is supported by
Brown rice also
showed beneficial effects, particularly on HbA1c and body mass
index (BMI), but not on other blood sugar and cholesterol markers,
which is partially aligned with previous research, according to the study
authors.
Also of note, millets showed a significant effect on
body weight, however, the study authors recommend interpreting this finding
with caution due to potentially confounding factors in the included studies.
Conversely, despite their known health benefits, chia seeds did
not demonstrate a significant influence on diabetes markers in this
meta-analysis, possibly due to the small sample sizes involved.
The study found that ancient grains might benefit
those with type 2 diabetes, but the results may not be entirely reliable due to
the variability of the studies. The authors call for more standardized,
in-depth research on ancient grains for diabetes management.
Ancient
grains boost metabolic health
Medical News Today spoke with Avantika Waring, MD, a
board-certified physician in endocrinology, diabetes, and metabolism, and chief
medical officer at 9amHealth, not involved in the study, about how ancient
grains may improve diabetes health outcomes.
Waring explained:
“There are a variety of
phytochemicals in whole, ancient grains including flavonoids and
phenolic acids (antioxidant, anti-inflammatory properties) and phytosterols
(heart healthy and improve the lipid profile) that can improve overall metabolic
health and improve blood glucose and cholesterol management in
type 2 diabetes.”
She also noted that “the hearty bran layer around the
outside of an unprocessed whole grain breaks down slowly therefore preventing spikes in
blood sugars which can also help improve diabetes management”.
Eliza Whitaker, a
registered dietitian and medical nutrition advisor at Dietitian Insights, who
was not involved in the study, also spoke to MNT about potential mechanisms at play in the
study’s findings.
She highlighted the role of oxidative
stress in the progression of diabetes and further explained
that the specific “
Compared to modern grain varieties that were mainly
cultivated after the 1960s, ancient grains have undergone
Specifically,
ancient grains tend to contain higher levels of certain
phytochemicals and dietary
fiber, which are associated with potential health
benefits related to insulin
sensitivity, glucose
metabolism, and overall blood sugar control.
Still, research directly comparing the impacts of
ancient versus modern grains on diabetes health outcomes is limited. Both types
can be consumed in minimally processed forms to preserve their nutritional
composition and potential benefits.
Should people with
diabetes eat more ancient grains?
Waring and Whitaker
agreed that ancient grains are safe and likely beneficial for most people with
type 2 diabetes to consume in regular portions and as part of a balanced diet.
“People with type 1 diabetes can also eat ancient
grains, and they can work with their healthcare provider to adjust their
insulin to manage any rise in blood sugars that occurs when consuming carbohydrates,”
added Waring.
However, both experts strongly recommend prioritizing
minimally refined grains, like oats and chia seeds,
over more refined grains, like bread, pasta, or cereal, which likely don’t
provide the same benefits.
“Regardless
of what type of foods you prefer, covering half the plate with green veggies,
quarter with lean protein (can be plant-based
like beans or tofu),
and a quarter with whole grains is a balanced approach,” said Waring.
When asked whether people with diabetes should opt for
a diet rich in ancient grains, which are higher in carbs,
versus a diet low in carbs for optimal blood sugar management, Waring
concluded:
“While ancient grains and
any whole grains can increase the blood sugar levels in a person with diabetes,
the higher fiber levels, especially when paired with healthy fats as part of a
meal, help minimize blood sugar spikes. Low carb diets are one way to keep
blood sugars consistently low, however these are typically not sustainable in
the long term, and when you eliminate grains from your diet, you’ll miss out on
the fiber, phytochemicals, and plant-based fats that we know promote heart
health and longevity.”
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