Type 2 Diabetes Risk Reduced with Substitution of Refined Carbohydrates with Complex Carbohydrates (watch Kirk’s video The Most Important Diet Rule…”Eat Only Whole Carbs!”)
Replacing refined carbohydrates with complex carbohydrates such as whole grains, nuts, seeds and legumes may reduce diabetes risk. Less than 5% of Americans consume the minimum recommended 3 ounces of whole grains. Cereal fiber consumption is associated with reduced risk to diabetes and also increases short-chain-fatty acid production in the colon. Short chain fatty acids absorbed through the colon increase insulin sensitivity (reduce insulin need). Consumption of viscous fibers (e.g., prunes, oats, barley, legumes) will slow the rate of glucose absorption from a meal reducing dietary glycemic load. Fermentable fibers such as those found in oats, barley, quinoa and rye improve insulin sensitivity (reduce insulin need) and have a probiotic effect, increasing the proportion of favorable species of gut microbiota which may also reduce diabetic risk. Dietary components, such as the above, that slow the absorption of glucose increase insulin sensitivity (reduce insulin need) and preserve pancreatic beta-cell function reduce the risk to diabetes. Other components of whole grains, nuts, seeds and legumes such as magnesium, chromium, and unsaturated fat may play a role in type 2 diabetes risk reduction.
“Dietary substitutions for refined carbohydrate that show promise for reducing risk of type 2 diabetes in men and women.” J Nutr. 2015 Jan;145(1):159S-163S. 51130 (2/2016). Kevin C. Maki, PhD, MS, MB Clinical Research, 489 Taft Ave., Suite 202, Glen Ellyn, IL 60137, (630) 469-6601 Tel / (773) 980-7151 (FAX) firstname.lastname@example.org
Kevin C. Maki, PhD, is the cofounder and Chief Scientist for MB Clinical Research; he has participated in more than 250 clinical trials and observational studies; published more than 200 scientific papers, books, and book chapters and earned a Ph.D. in Epidemiology from the University of Illinois at Chicago’s School of Public Health, and a M.S. in Preventive and Rehabilitative Cardiovascular Health from Benedictine University.
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You may call Kirk Hamilton PA-C Monday thru Friday 8-9 a.m. PST at 916-489-4400 for brief medical questions at Health Associates Medical Group.