Want To Avoid Type 2 Diabetes? Eat More Whole Grains

Minimally processed wholegrains retain all three components of the seed, whereas refining removes the bran and the germ leaving only the starchy endosperm. Greater refined grain intake has been shown to increase chronic inflammatory diseases. Refined grains as used in breads, cakes, pasta and pastries raise blood glucose and insulin levels quickly after consumption. Whereas whole kernel grains and long fermentation sourdough bread release glucose more slowly.

Claire cited: “A study of over 1,000 adults aged 40-60 years compared the inflammatory reactions of consuming refined grain opposed to wholegrains. They found that wholegrain consumption may be related to lower circulating inflammatory markers in the blood. Refined grain intakes however, were positively associated with increased inflammatory markers, indicating that refined grain intake could have pro-inflammatory effects, potentially increasing susceptibility to inflammatory conditions such as type 2 diabetes and heart disease.

“Importantly, the benefit of whole grains in comparison to other categories of whole foods such as nuts, seeds, legumes and avocadoes is less well studied,10 so whilst swapping refined grains for wholegrains may be beneficial for health, it is likely that even greater health benefits could be achieved through swapping refined grains for more protein rich foods such as quinoa, legumes and nuts to potentially increase longevity.”

Refined salt

Salt is an essential electrolyte to life in human beings and is used universally in cooking, seasoning, and preserving manufactured food stuffs around the world. Many processed foods use large amounts of salt and over 75 per cent of daily sodium intake comes from salt found in processed foods, according to Claire.

She said: “Excessive salt intake is associated with hypertension and cardiovascular diseases. Current salt intake in Europe exceeds the World Health Organisation goal of five grams per day. A recent study has suggested that reducing salt intake to a maximum of five grams per day will substantially reduce the prevalence of cardiovascular diseases. A further study comparing sea salt against table salt in rats found that consumption of natural sea salt induces less hypertension and caused less damage to the heart and the kidneys compared to refined salt.

“Eliminating processed foods from the diet and swapping refined salt for sea salt would likely reduce susceptibility to chronic diseases and help protect the heart and kidneys potentially increasing your ability to live well for longer.”

Source : https://www.express.co.uk/life-style/health/1081406/how-to-live-longer-diet-foods-to-avoid-sugar-trans-fats-processed-meat-refined-grains-salt

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