The numbers are startling: About 30 million Americans—more than 9% of the population—have diabetes, according to the Centers for Disease Control and Prevention. Another 84 million have prediabetes, a condition of poor blood sugar control that often leads to type 2 diabetes. But it looks like adding whole grains to our diets could reduce the disease’s collective burden.
A study in The Journal of Nutrition involving 55,465 adults aged 50–65 found that over a 15-year period, whole-grain consumption (one 16-gram whole-grain serving per day) was linked to an 11% and a 7% lower risk of developing type 2 diabetes for men and women, respectively. Specifically, the researchers determined that the cereal grains rye, wheat and oats are allies in the battle against this disease. Here are some refined tips for adding this trio of diabetes foes into an everyday diet: