Ancient grains linked to improved type 2 diabetes outcomes

From medicalnewstoday.com

• 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 fibre 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 fibres, 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-analysed.

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 analysed 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

A new study suggests ancient grains like oats and buckwheat may help manage blood sugar and cholesterol in type 2 diabetes. Ulada/Getty Images

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, haemoglobin 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 previous researchTrusted Source.

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 “phytochemicalsTrusted Source such as phytosterols, lignans, flavonoids, and carotenoids found in ancient grains have anti-inflammatory properties that can mitigate [this] oxidative stress.”

Compared to modern grain varieties that were mainly cultivated after the 1960s, ancient grains have undergone less genetic modificationTrusted Source and are typically reported to have superior nutritional composition and kernel quality.

Specifically, ancient grains tend to contain higher levels of certain phytochemicals and dietary fibre, 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 fibre 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 fibre, phytochemicals, and plant-based fats that we know promote heart health and longevity.”

https://www.medicalnewstoday.com/articles/ancient-grains-may-help-treat-type-2-diabetes

Reasons to Eat Brown Rice With Diabetes

From verywellhealth.com

When it comes to the best rice for diabetes, brown rice is considered to be a healthier choice than white rice. It is higher in several nutrients, including fibre, which slows the absorption of sugar (glucose) into your bloodstream.

However, brown rice is high in carbohydrates, so it's important to be mindful of portion sizes and understand how it affects your blood sugar.

This article discusses everything you need to know about brown rice for diabetes, including its nutrition profile, health benefits, and healthy alternatives.

monticelllo / Getty Images

Brown Rice, Diabetes, and Glycaemic Index

Even if you have diabetes, you can still eat rice in moderation. However, the type of rice you eat matters when keeping blood sugar and energy levels stable.

Whole grains like brown rice are minimally processed. They consist of fibre-rich bran, vitamin-filled germ, and starchy endosperm.

In contrast, refined carbohydrates, like white rice, have been processed to remove the germ and bran, leaving only the endosperm. Not only does this process remove the majority of the grain's fibre, but it also reduces its antioxidant, protein, vitamin, and mineral content.

Because it is higher in fibre, brown rice typically has a lower glycaemic index (GI) than white rice, which means it is absorbed slower and less likely to cause blood sugar spikes.

The average GI value for brown rice is relatively low at 55, while the GI value for white rice is higher at 64.

What Is Glycaemic Index?

The glycaemic index measures how quickly a food causes blood sugar levels to rise. It ranks foods on a scale of zero to 100. Foods that rank higher are digested and absorbed quickly, which can cause blood sugar spikes. Foods with a lower GI value are absorbed slower, which causes smaller increases in blood sugar levels.

Nutrition Profile of Brown Rice (and Diabetes Benefits)

One cup of cooked, long-grain brown rice provides the following nutrients:

• Calories: 248
• Protein: 5 grams (g)
• Fat: 2 g
• Carbs: 52 g
• Fibre: 3 g
• Phosphorus: 17% of the Daily Value (DV)
• Zinc: 13% DV
• Copper: 24% DV
• Manganese: 86% DV
• Selenium: 21% DV
• Thiamine (vitamin B1): 30% DV
• Riboflavin (vitamin B2): 11% DV
• Niacin (vitamin B3): 35% DV
• Pantothenic acid (vitamin B5): 15% DV
• Vitamin B6: 15% DV

Brown rice is exceptionally high in B vitamins. B vitamins are essential for red blood cell production. They help convert the foods you eat into energy.

In addition to vitamins and minerals, brown rice is rich in phenols and flavonoids, antioxidants that interact with and neutralize harmful free radicals, preventing them from causing damage.

Studies show that the antioxidants in brown rice and other whole grains may help protect against heart disease, diabetes, and cancer.

Is Minute Brown Rice as Healthy as Long-Grain Brown Rice?

Traditional long-grain brown rice generally has a higher nutrient content than quick-cooking brown rice, such as the brand Minute Brown Rice. This is because instant brown rice undergoes additional processing, resulting in a loss of some nutrients. Still, instant brown rice is a good source of fiber and can help people with diabetes manage their blood sugar levels.

Benefits of Brown Rice for Diabetes

Brown rice contains fibre, which helps with blood sugar control and weight management.

Several studies have found that brown rice reduces post-meal blood sugar levels because of its low GI value. However, whether brown rice improves long-term glucose control remains controversial. Some of the studies include:

• One small study in adults with diabetes linked two servings of brown rice daily for eight weeks to significant reductions in post-meal blood sugar and hemoglobin A1c (a measurement of average blood sugar taken over a period of three months) compared to white rice.
• Another study found that participants who ate brown rice 10 times per week experienced significant improvements in blood sugar control and endothelial function. Endothelial dysfunction is closely associated with an increased risk of stroke and heart disease.
• However, another review of studies in people with prediabetes or type 2 diabetes found no improvements in blood sugar and haemoglobin A1c levels when brown rice was substituted for white rice.

Furthermore, brown rice is still a better alternative to white rice in people with diabetes because it improves weight loss and high-density lipoprotein (HDL) cholesterol levels (considered "good" cholesterol). An observational study in adults with type 2 diabetes found that a weight loss of 10% or more early on doubled their chance of going into remission after five years.

What's more, brown rice may protect against diabetes. One study noted that brown rice contains primarily insoluble fibre, linked to improved insulin sensitivity and a reduced risk for type 2 diabetes.

Diabetes-Friendly Brown Rice Recipes

Brown rice is highly versatile and can easily be incorporated into recipes. However, it's essential to be mindful of your portion size. Large amounts of brown rice can cause blood sugar spikes.

If you are keeping track of your carbohydrate intake, one-third cup of brown rice equals one carb serving, with around 15 g of carbohydrates. The carb servings you need per meal will vary depending on your body size and activity level.

Here are some healthful ways to incorporate brown rice into a diabetes-friendly diet:

• Combine brown rice with spinach, cucumber, feta cheese, edamame, and black beans to create a protein-rich grain salad.
• Pair brown rice with salmon and veggies.
• Ask for brown rice instead of white rice when ordering sushi.
• Use leftover brown rice to make a healthy chicken stir-fry.
• Top brown rice with scrambled eggs cooked with spinach and avocado oil for a healthy, delicious breakfast bowl.

How Much Brown Rice Raises Your Blood Sugar?

The amount of brown rice it takes to raise your blood sugar varies depending on your activity level, weight, and your body's response to carbs. However, it's generally a good idea to limit your intake of carbohydrates like brown rice to no more than 1 cup per meal. Pair it with lean protein and healthy fats to slow down how quickly your blood sugar rises after meals.

Other Healthy Types of Rice for Diabetes

Other types of diabetes-friendly rice include:

• Wild rice: 35 g of carbohydrates per cup
• Brown basmati rice: 46 g of carbohydrates per cup
• Brown jasmine rice: 46 g of carbohydrates per cup

These whole-grain rice varieties have a higher fibre content than regular white rice, which may help control blood sugar. Additionally, they typically have larger amounts of vitamins and minerals than traditional white rice.

Diabetes-Friendly Brown Rice Alternatives

Incorporating a variety of whole grains into your diet can keep you from getting bored with your meals. Healthy, whole-grain alternatives to brown rice include:

• Oats
• Barley
• Quinoa
• Bulgur
• Farro
• Amaranth

Summary

Although brown rice is high in carbohydrates, it contains fibre and other important nutrients for blood sugar control. Compared to white rice, brown rice has been shown to improve after-meal blood sugar levels, body weight, and cholesterol levels.

When consuming brown rice, it is important to be mindful of your portion sizes and pair it with healthy fats and lean protein to minimize blood sugar spikes. Consult with a registered dietitian or healthcare provider to determine how many carbohydrates you can eat daily and at each meal.

https://www.verywellhealth.com/brown-rice-diabetes-7562304 

Can People with Diabetes Eat Brown Rice?

From healthline.com

Brown rice is a whole grain that’s often considered a health food.
Unlike white rice, which only contains the starchy endosperm, brown rice retains the nutrient-rich germ and bran layers of the grain. The only part removed is the hard outer hull.

Yet, while it’s higher in several nutrients than white rice, brown rice remains rich in carbs. As a result, you may wonder whether it’s safe for people with diabetes.

This article tells you whether you can eat brown rice if you have diabetes.

How brown rice affects diabetes

Brown rice is a healthy addition to a balanced diet, even if you have diabetes.
Still, it’s important to monitor portion sizes and be aware of how this food affects blood sugar levels.

General health benefits

Brown rice has an impressive nutritional profile. It’s a good source of fibre, antioxidants, and several vitamins and minerals.

Specifically, this whole grain is high in flavonoids — plant compounds with potent antioxidant effects. Eating flavonoid-rich foods is associated with a reduced risk of chronic illnesses, including heart disease, cancer, and Alzheimer’s disease.

Growing evidence suggests that high fibre foods like brown rice are beneficial for digestive health and may reduce your risk of chronic disease. They may also boost fullness and aid weight loss.

Nutritional benefits

One cup (202 grams) of cooked long grain brown rice provides:

• Calories: 248
• Fat: 2 grams
• Carbs: 52 grams
• Fibre: 3 grams
• Protein: 6 grams
• Manganese: 86% of the Daily Value (DV)
• Thiamine (B1): 30% of the DV
• Niacin (B3): 32% of the DV
• Pantothenic acid (B5): 15% of the DV
• Pyridoxine (B6): 15% of the DV
• Copper: 23% of the DV
• Selenium: 21% of the DV
• Magnesium: 19% of the DV
• Phosphorus: 17% of the DV
• Zinc: 13% of the DV

As you can see, brown rice is an excellent source of magnesium. Just 1 cup (202 grams) provides nearly all your daily needs of this mineral, which aids bone development, muscle contractions, nerve functioning, wound healing, and even blood sugar regulation.
Furthermore, brown rice is a good source of riboflavin, iron, potassium, and folate.

Benefits for people with diabetes

Thanks to its high fibre content, brown rice has been shown to significantly reduce post-meal blood sugar levels in people with excess weight, as well as those with type 2 diabetes.

Overall blood sugar control is important for preventing or delaying the progression of diabetes.

In a study in 16 adults with type 2 diabetes, eating 2 servings of brown rice resulted in a significant reduction in post-meal blood sugar and haemoglobin A1c (a marker of blood sugar control), compared with eating white rice.

Meanwhile, an 8-week study in 28 adults with type 2 diabetes found that those eating brown rice at least 10 times per week had significant improvements in blood sugar levels and endothelial function — an important measurement of heart health.

Brown rice may also help improve blood sugar control by aiding weight loss.
In a 6-week study in 40 women with excess weight or obesity, eating 3/4 cup (150 grams) of brown rice per day resulted in significant reductions in weight, waist circumference, and body mass index (BMI), compared with white rice.

Weight loss is important, as an observational study in 867 adults noted that those who lost 10% or more of their body weight within 5 years of receiving a diagnosis of type 2 diabetes were twice as likely to achieve remission within that period.

May protect against type 2 diabetes

In addition to its potential benefits for individuals with diabetes, brown rice may even reduce your risk of developing type 2 diabetes in the first place.

A study in 197,228 adults linked eating at least 2 servings of brown rice per week to a significantly reduced risk of type 2 diabetes. Furthermore, swapping just 1/4 cup (50 grams) of white rice with brown was associated with a 16% lower risk of this condition.

While the mechanism isn’t entirely understood, it’s thought that the higher fibre content of brown rice is at least partially responsible for this protective effect.

Additionally, brown rice is higher in magnesium, which has also been linked to a lower risk of type 2 diabetes.

Summary
Due to its fibre content, brown rice may improve blood sugar control, which is critical for people with diabetes. It may also lower your risk of developing type 2 diabetes to begin with.

https://www.healthline.com/nutrition/brown-rice-for-diabetes#basics