You Ask, I Answer: Whole Grains/Diabetes

Why are whole grains regarded as good? Sure, they break down into sugar more slowly than white bread, but they do break down to the exact same sugar which provokes the exact same insulin reaction, just over a slightly longer period of time.

Yes, there are more nutrients in whole grains than refined, but you can get these same nutrients in higher quantities in meats and other non-grain foods. Even when whole, grains appear to be foods deficient in necessary nutrients and full of risk.

I consume mostly plant-based foods, and a large portion of my diet consists of whole grain and sprouted grain breads, whole grain cereals (Nature's Path Heritage Flakes and Nature's Path Raisin Bran), oatmeal, etc.

I don't know if there's any scientific validity to low-glycemic diets, but is there any cause for concern that insulin resistance could increase if a diet relies "too heavily" on whole grains?

-- Steve W.
Boston, MA

Whole grains are a healthy choice because they contain higher levels of fiber, vitamins, and minerals than products made with refined white flour.

Fiber is of significance here, as it helps regulate -- and stabilize -- blood sugar levels. Whereas munching on pretzels while watching television will spike blood sugar very quickly, replacing that with a high-fiber snack like whole grain crackers or almonds will prevent a sharp increase -- and subsequent decrease.

As far as them breaking down to glucose ("the exact same sugar which provokes the exact same insulin reaction") that is irrelevant to whether or not a food is healthy or not.

Why? Anytime we eat -- no matter what it is -- our pancreas secretes insulin. There is no way to have a meal or snack and NOT have this occur.

You could completely shun any kind of grains and your body would still need to release insulin after a meal to control blood sugar levels.

Also, I am not sure what you are referring to when you say whole grains are deficient in necessary nutrients. Which ones? They are a great source of B vitamins, fiber, protein, iron, and phytonutrients.

Additionally, studies have shown a correlation between diets rich in whole grains and lowered risks of stroke, heart disease, and type 2 diabetes.

As for them being "full of risk", I don't see how or why. They don't pose a threat to human health in any way (unless someone has a wheat allergy and is eating wheat products).

Insulin resistance is not going to be developed as a result of too many whole grains because, quite simply, your blood glucose levels are being more controlled than when you eat heavily processed grains. There is no need for you to be concerned.

One of the main risk factors for type-2 diabetes is being overweight, NOT eating a certain food group. The main theory is that fat cells are less receptive to the insulin being secreted by the pancreas. In turn, the pancreas keeps producing more and more, until it finally wears itself out.

This is why weight management -- not "carb" management -- should be everyone's focus.