Blood sugar – the main type of sugar you get by eating food – is essential for the proper functioning of the brain, heart and digestion. However, blood sugar levels must be maintained within healthy limits – crossing a certain threshold can result in permanent damage to parts of the body such as the eyes, nerves, kidneys and blood vessels. Unfortunately, if you have type 2 diabetes, the hormone responsible for monitoring high blood sugar levels is severely damaged.
This is mainly attributed to vitamins, minerals, plant compounds and fiber in whole grains.
In a review of 16 studies, whole grains were associated with a reduced risk of type 2 diabetes, while refined grains such as white rice were associated with an increased risk.
Researchers suggest that eating at least two servings of whole grains a day can reduce the risk of this condition.
Data from six studies on 286,125 people show that eating 2 servings of whole grains a day is associated with a 21 percent reduction in the risk of type 2 diabetes.
Type 2 diabetes – what to look out for
Many people have type 2 diabetes without realizing it – it’s because your symptoms don’t necessarily hurt.
Symptoms of type 2 diabetes include:
- Whistling more than usual, especially at night
- I feel thirsty all the time
- I feel very tired
- Losing weight without trying
- Itching around the penis or vagina or repeated thrush
- Taxes or early healing take longer
- Blurred vision.
“Contact your GP if you have any of the symptoms of type 2 diabetes or are concerned that you may have a higher risk of developing type 2 diabetes,” the NHS advises.
He adds: “The earlier diabetes is diagnosed and treatment is started, the better.”