The dangers of added sugar with its link to obesity and diabetes are now a well-established fact. However, it seems excessive sugar is not the only culprit in raising diabetes as well as obesity risks. In fact, another type of carbohydrates - starch - has been implicated in its role in increasing obesity and diabetes risks as well according to cardiologist Dariush Mozaffarian of Tufts University in his article reposted on Huffingtonpost.
Citing a large scale study last year published in the American Journal of Clinical Nutrition, Mozaffarian notes that starches have been highlighted in its role in promoting weight gain. Now, another study has linked an increase in type 2 diabetes risk to a higher starch intake.
Conversely, higher overall fiber intake, higher fibers from cereal and higher fruit fiber are all linked to a lower diabetic risk.
All these studies show that the quality of carbohydrates matters in managing both obesity and diabetes risks according to Nicola McKeown, Ph.D. of the Friedman Shool's Nutritional Epidemiology.
Mozaffarian presents data from a long-running study done by Nurses' Health involving around 70,025 participants when viewed from the diabetes risk perspective:
Starch increased diabetes risk by 23 percent
Total Fiber decreased diabetes risk by 20 percent
Cereal Fiber decreased diabetes risk by 29 percent
Fruit Fiber decreased diabetes risk by 20 percent
From the data obtained, Mozaffarian concludes that higher carbs (especially starch) to fiber ratio is linked to an increase in diabetes risk. This would mean that diets containing highly processed or refined grains such as white rice, crackers, bread, pasta and many ready to eat breakfast cereals along with starchy foods such as white potato and corn would mean a diabetic risk increase.
Since carbohydrate is an important food group, it is important the people with a predisposition to diabetes exercise good judgment in selecting with the type of carb to eat. American Diabetes Association (ADA) suggests getting one's daily carb requirement from whole grains - those that contain bran, germ and endosperm parts. ADA gives the following lists as its recommendation of possible whole grains:
Bulgur (cracked wheat)
Whole wheat flour
Whole oats/oatmeal
Whole grain corn/corn meal
Popcorn
Brown rice
Whole rye
Whole grain barley
Whole farro
Wild rice
Buckwheat
Buckwheat flour
Triticale
Millet
Quinoa
Sorghum
Why are whole grains better than highly-processed grains products? Mozaffarian explains that it's because of the fiber content which is lost in processing. Fiber is important since it slows down the absorption of sugar while at the same time makes the feeling of fullness last longer. A good ratio carbs to fiber ratio is 10 grams carbohydrates for every gram of fiber, the lower the better.
No matter what type of carbs source, people should aim to increase fiber intake and at the same time reduce intake of starch and sugar. The combination is the most potent diabetes risk reduction currently available.
