Ancient grains may benefit people with type 2 diabetes: study

Health

By Tracy Swartz

Rye and shine: New research finds that eating oats, brown rice and millet may benefit people with type 2 diabetes.

Ancient grains are known for their nutritional makeup: they are a good source of fiber and protein, and they have not been refined like white flour and white rice. Ancient grains include millet, quinoa, farro, black barley, buckwheat and chia seeds.

NewYork-Presbyterian notes that the fiber in these types of grains slows the digestion and absorption of food, preventing blood sugar spikes. Hyperglycemia is a hallmark of diabetes.

A new analysis of 29 studies – involving a total of 1,809 participants – found that consuming ancient grains improved several markers of diabetes, such as insulin levels, fasting blood sugar and cholesterol.

Cholesterol and fasting blood sugar particularly benefited from oats. Researchers noted that oats are “rich in protein, carbohydrates, soluble fiber, phenolic compounds and minerals.” Phenolic compounds have demonstrated antioxidant and anti-inflammatory properties.

Brown rice, meanwhile, had “statistically significant effects” on HbA1c – which represents a person’s average blood sugar level over the past three months – and body mass index, but not on other markers of blood sugar or cholesterol.

Millet, a cereal grass seed, showed “a significant effect” on body weight, but “this result should be interpreted with caution,” the researchers warn, because the weight loss could come from something else.

The analysis also “found no significant effects of chia consumption” for people with type 2 diabetes.

The researchers cautioned that further research is needed due to variation between studies included in the review and limited sample sizes.

Dr. Avantika Waring — a board-certified physician in endocrinology, diabetes and metabolism, and chief medical officer of 9amHealth, who was not involved in the study — told Medical News Today last week that it’s best to prioritize whole grains rather than refined grains like cereals and pastas.

“Whatever type of food you prefer, cover half the plate with green vegetables, (a) quarter with lean protein (can be plant-based like beans or tofu) and one quarter with whole grains is a balanced approach,” Waring says.