There is evidence to show that people who include wholegrains in their diet are less likely to get Type 2 diabetes.
<div class="ExternalClass2342B5FCAD264D7A80EBBDC3C61E6795"><p>While we do not know the exact reason, it is believed that eating wholegrains can help you control your blood glucose levels. The bran and fibre in wholegrains take a longer time to digest. This leads to a lower and slower spike in your blood glucose levels, thereby putting less stress on your body to produce insulin.</p><p>In addition, wholegrains are rich in vitamins, minerals and phytochemicals that may help reduce the risk of Type 2 diabetes<a href="https://www.healthhub.sg/live-healthy/1335/why-are-whole-grains-good-for-diabetes#footnotes"><sup>[2]</sup></a>.</p><p>Eating more wholegrains also:</p><ul><li style="margin-bottom:10px;">helps you to lose weight
</li><li style="margin-bottom:10px;">lowers your bad cholesterol
</li><li style="margin-bottom:10px;">increases your good cholesterol</li></ul><p>To reap these benefits, add more wholegrains to your meals!</p><p>
<strong>Related: </strong><a href="https://www.healthhub.sg/live-healthy/751/you-are-what-you-eat"><strong>You Are What You Eat</strong></a></p><h2>5 Tips for Adding More Wholegrains to Your Meals</h2><div style="text-align:center;">
<img src="/sites/assets/Assets/Categories/Chronic%20Illness/wholegrain-examples.jpg" alt="Examples of One Serving of Wholegrains" style="margin:5px;" /> </div><ol><li style="margin-bottom:10px;">Always talk to your doctor or healthcare team before you make any change to your meal plan.</li><li style="margin-bottom:10px;">Instead of eating refined starchy carbohydrates, choose wholegrain carbohydrates. For example, replace white rice with brown rice and white bread with wholemeal bread.</li><li style="margin-bottom:10px;">Make the change slowly. Give yourself time to get used to the taste of wholegrains.</li></ol><blockquote style="margin:0px 0px 0px 40px;border:none;padding:0px;"><p>For example:</p></blockquote><ul><ul><li style="margin-bottom:10px;">Mix brown rice with white rice when cooking for your family.</li><li style="margin-bottom:10px;">Make an interesting sandwich using one slice of white bread and another slice of wholemeal bread.</li><li style="margin-bottom:10px;">Have wholegrain cereals (rolled oats) with low-fat milk for breakfast.</li><li style="margin-bottom:10px;">Try a variety of wholegrains to make your snacks and meals more interesting (e.g. wholegrain chapatti, wholemeal pasta and biscuits).
</li></ul></ul><ol start="4"><li>Read food labels when you shop. Foods high in wholegrains usually have "wholegrain" appearing as the first item on the ingredient list.</li></ol><blockquote style="margin:0px 0px 0px 40px;border:none;padding:0px;"><p>Or lookout for the Healthier Choice Symbol when doing your grocery shopping.
</p></blockquote><div style="text-align:center;">
<img src="/sites/assets/Assets/Categories/Chronic%20Illness/HPB/HCS%20Logo%20-%20Colour.jpg" alt="Choose wholegrains products with the healthier choice symbol." style="margin:5px;max-width:640px;" /> </div>
<ol start="5">
<li>When eating out, choose hawker centres and dining outlets that serve wholegrains such as brown rice. Look out for the ‘wholegrain identifier’ label which is usually displayed at the stall front.</li></ol><div style="text-align:center;">
<img src="/sites/assets/Assets/Categories/Chronic%20Illness/HPB/HPB-271-15_Identifier2-1.jpg" alt="Look out for food products that are wholegrains friendly." style="margin:5px;max-width:640px;" /> </div><p>
<em>Download the HealthHub app on
<a href="https://play.google.com/store/apps/details?id=sg.gov.hpb.healthhub&hl=en_SG" target="_blank" rel="nofollow">Google Play</a> or
<a href="https://itunes.apple.com/sg/app/healthhub-sg/id1034200875?mt=8" target="_blank" rel="nofollow">Apple Store</a> to access more health and wellness advice at your fingertips.</em> </p><hr /><p>
<strong>Read these next:</strong></p><ul><li>
<a href="https://www.healthhub.sg/live-healthy/183/whole_grains_wise_choice">Wholegrains - The Wise Choice!</a></li><li>
<a href="https://www.healthhub.sg/programmes/58/a-guide-to-carbs">A Guide to Carbs</a></li><li>
<a href="https://www.healthhub.sg/live-healthy/568/Whole-grains">Looking Out for Your Wholegrains</a></li></ul><hr /><h2 id="footnotes">References</h2><ol><li style="margin-bottom:10px;">Harvard T.H. Chan School of Public Health. (n.d.) Simple Steps to Preventing Diabetes.
Retrieved Oct 2016 from https://www.hsph.harvard.edu/nutritionsource/diabetes-prevention/preventing-diabetes-full-story/#diet
</li><li style="margin-bottom:10px;">Ludwig, D. S. (2002, May 8). The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. <em>Journal of the American Medical Association, 287</em>(18), p.2414-243
Retrieved Oct 2016 from https://www.ncbi.nlm.nih.gov/pubmed/11988062
</li></ol></div>
Saturday, November 12, 2016
Monday, July 2, 2018
No
1335
Tuesday, November 24, 2020
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Singapore 168937</p></div>
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HPB implements programmes that reach out to the population, specifically children, adults and the elderly. These programmes include health and dental services for school children, BreastScreen Singapore, AIDS Education Programme, CervicalScreen Singapore, Childhood Injury Prevention Programme, Mental Health Education Programme, National Myopia Prevention Programme, Physical Activity, National Smoking Control Programme, Nutrition Programme, Osteoporosis Education Programme, Workplace Health Promotion Programme, HPB Online, HealthLine, Health Information Centre and HealthZone. New programmes will also be initiated over time to address health concerns among the community.</div>
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Why are Wholegrains Good for Diabetes Prevention?
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