Whole grains reduce insulin resistance

Cetaganda · Sat Aug 21, 2004 5:42 pm

Nutrition Notes: Whole Grains Grow in Importance

from Karen Collins, MS, RD, CDN, the American Institute for Cancer Research

Whole grains have captured the attention of Americans like never before. One reason may be because a few popular weight loss diets, South Beach Diet in particular, direct dieters to replace refined grain products with whole-grain ones. Although whole grains may or may not help people lose weight, more and more research indicates that whole grains may reduce some health risks linked to excess weight.

In a recent study involving more than 2,800 people, participants eating more grains had less insulin resistance. In the condition called insulin resistance, people have abnormally high blood levels of the hormone insulin, yet the levels are not fully effective. First identified as a problem for controlling blood sugar in diabetics, insulin resistance is now considered a risk for developing diabetes.

Participants who ate more whole grains were also less likely to develop metabolic syndrome. Compared to those who ate the least whole grains, these participants lowered their risk by 33 percent. The disorder metabolic syndrome brings a significant risk for heart disease. A person has it if diagnosed with at least three of the following: excess waistline fat, low HDL (“good”) cholesterol, high blood triglycerides, elevated blood pressure, or elevated fasting blood sugar. Insulin resistance may cause or worsen any of these factors. Insulin resistance may even promote the development of some types of cancer.

The people in this study who ate more whole grains and improved their health, simply met the USDA recommendation of eating at least three servings of whole grain foods a day. It’s sad to note that by meeting this minimum recommendation, these people ranked in the top 20 percent of everyone in the study. Furthermore, although weight control and regular physical activity are considered key elements in controlling insulin resistance, whole grains were effective in this study regardless of people’s weight or activity levels.

Several other studies also link consumption of whole grains to reduced insulin resistance. In a small study, overweight adults with abnormally high levels of insulin followed diets equal in calories and total carbohydrates. They only differed in their choice of whole-grain or refined products. After six weeks, the insulin levels were ten percent lower for those who ate whole grains. In addition, tests showed a reduction in this group’s insulin resistance.

In the recent Insulin Resistance Atherosclerosis study of almost 1,000 people, those who ate more whole grains also had less insulin resistance and lower insulin levels, even after adjustments were made for calorie consumption and physical activity. The fiber and magnesium content of whole grains may explain these benefits. The effects of whole grains on weight and waist measurements may have played a small role, too.

The amount of the effect, if any, that whole grains have on weight control is still debatable. Some studies show that those who eat more whole grains weigh less or have smaller waist measurements. Other studies do not. There are two possible explanations for the effect whole grains might have on weight loss. By lowering insulin levels, whole grains may pull the body from a fat storage mode. Second, fiber or other components of whole grains could also increase the feeling of fullness and reduce overall calorie consumption.

To benefit from whole grains, you don’t need to swear off refined grain products altogether. Studies show a positive effect if you eat just three servings of whole-grain foods a day. You could easily reach this goal: Two slices of whole-wheat bread, for instance, count as two servings.

Cetaganda · Sun Dec 12, 2004 3:54 pm

Just doing the Sunday morning bump ... because this article is very important and I want everyone to be able to see it, especially those new to the SBD.

Have a good day on the beach everyone. :D

yellobeuty · Thu Mar 03, 2005 5:58 pm

Hi,

Thanks for this article. However, I have been eating whole grains for over a year and my insulin levels are very high. sugars are fine. Insulin is high as well as my triglcerides.

I was just told I am insulin resistant. Anyone have any other info on this. Like what I should or shouldn't be eating. I was told that diet and exercise alone will not help in this case to lose weight. You need meds also.

anyone know about or have experienced this?

pouncer00 · Thu Mar 03, 2005 6:38 pm

Have they determined why you are overproducing insulin? (meaning BMI, hypertension, CV disease, PCOS, etc) All of these require meds, but you should only be on glucophage or equivalent until you've lost the weight, then those meds should stop.

As far as I know, they should put you on the other meds first, then the glucophage if the other meds don't help. If you don't know what's causing the resistance, and your doc can't tell you, go get a second opinion - something else may be going on

yellobeuty · Thu Mar 03, 2005 7:29 pm

pouncer, I don't know why I am insulin resistent. I guess I might find that out at my next appt. which is april 12.

I'm going to write down the reasons you listed and ask.

what are cv disease, and PCOS?

Diarva · Thu Mar 03, 2005 8:06 pm

I was diaganosed as insulin resistant in December. My doctor put me on glucophage (sp?) and told me to go on this diet. I went last week for a follow up blood test after having about 6 weeks on south beach, and my sugar numbers are better I'm not out of the danger zone for prediabetis but I'm doing better. I just don't know if it was the diet or the meds that made the change but either way I'm going to keep those numbers moving in the right direction.

yellobeuty · Thu Mar 03, 2005 8:45 pm

Diarva, wow 22 lbs in 6 weeks? that's great! It gives me hope :D

I've been doing the beach since last July and eating similar to that since last Dec. and have only been playing with the same 10lbs up and down.
lost 15lbs when I was on glucophage in nov. But then in dec they upped the meds and I got real sick and went off it so, I gained it all back and then some.

The dr. told me my sugars are fine. it is the insulin level that is way to high. He also said it is the diet, exercise, and meds together that will make it work. So, he told me to stay on the beach and get on the meds too.

thanks for posting you have given me hope!

Kimboroni · Fri Mar 04, 2005 8:11 am

Yello, do you have 3 servings of whole grains every day? How do they test for too much insulin?

yellobeuty · Fri Mar 04, 2005 12:52 pm

Kim, Yes I did back when I was eating the WW.

I followed the diet strictly for more than a year and didn't lose any weight at all. Last year I was exercising 2hrs a day 6days a week and still didnt' lose. I lost inches but, no weight. they first thought I had Cushings disease. But, that turned out to be a no. They have been testing me for all kinds of things. since then.

I will say this. I am lucky that my doctor believed me and wanted to find out what was wrong.

anyway, they do a blood test for insulin. It was part of a complete work up my family dr. did. It showed that my tri's were extreemly high(my L-cholestrol was down and my H-cholestrol was up. I was extreeme anemia, and my insulin was very high.

now, when I go in April they will do a more extensive insulin ratio test. Not sure if that will answer Pouncer's question of the "why" or not.

I took the glucohpage before and started losing. then my endo (a different one) up'd the dosage and I got sick. So yesterday I started back on it. I took 500mg 3x a day one at each meal. I didn't get sick. I think before I got sick because I was taking 1,000 each time and it was to much.

oh, I just thought of something. Do you think if I take it now it will screw up the tests in April? Should I still take it or wait?

Oh no, what do I do. I want this weight off NOW!

Kimboroni · Sat Mar 05, 2005 10:58 am

Re: going back on meds or not-- can you call and ask your doctor about that? I would think that your overall health and starting to get the weight off sooner would be more important than the tests-- maybe they already have enough info to go off of from the previous readings? Definitely call and ask.

Cushings is one of the things she tested me for 4-5 years ago when I couldn't figure out why I was gaining so much weight on my low-fat diet. She ended up telling me I was in danger of getting diabetes and to go on a diabetic diet by seeing a nutritionist. I stupidly didn't do it, but when I read the SB book, it was like a lightbulb moment for me. I went back to my doc in Jan, and she fully supported what I'm doing.

I was curious about the insulin, because I had my triglycerides and fasting blood sugar tested to determine that I reversed my insulin resistance. I'm not aware that she looked at my insulin. Hopefully it's okay, but I'm wondering if I'm totally out of the woods there or not since she didn't look at that.

It definitely sounds like you can get this done with the combination of meds and lifestyle change, and then maybe they'll take you off the meds and you can stay healthy longterm with the lifestyle change. Keeping my fingers crossed!

yellobeuty · Sat Mar 05, 2005 2:20 pm

first, I want to thank everyone for posting here. It has really helped.

Kimboroni, I talked to my family dr. last night. She said what you suggested. I take the meds now and they will go by the test results. I found out that under 17 is the normal insulin range. I am 21 I also found out that she suspected Insulin resistant and that is why she sent me to the obgyn. She thinks I am insulin resistant due to an overy problem. I am going for a scope ultra sound of my overies as soon as make the appt.

anyone know what PCOCS IS? what those letters stand for. I know the O is overaries.

anyway, I am taking 500mg 3x a day at every meal. so far I lost 2 lbs. in 2days. My dr. Loves the Beach and wants me to stick with it. So do I :D

yup the combination of meds and the beach and exrcise will do it. I just was missing the med component. Now I'm on a roll. Watch out losers here I come Finally! :D

audreyh1 · Sat Mar 05, 2005 7:16 pm

PCOS stands for polycystic ovary syndrome - one of the major symptoms is insulin resistance. Women usually discover the problem when they have fertility troubles. Look at the "Cysters" thread on this forum and you'll find other SBer's dealing with PCOS.

Here it is: http://www.southbeach-diet-plan.com/forum/viewtopic.php?t=16636

Audrey

pouncer00 · Mon Mar 07, 2005 6:39 pm

sorry - I have so much work for my new class I wasn't on all weekend :oops:

PCOS is polycystic ovary syndrome, they really aren't sure WHAT causes it (they are thinking it's genetics) but generally if your mother has PCOS or if your family has a history of type 2 diabetes you have a chance of developing PCOS. What it is is small cysts on your ovaries, which manifests sometimes as irregular cycles, but sometimes it just screws with your metabolic or cardiovascular systems (isn't that just special).

CV is cardiovascular disease - just a nice, generic term to refer to something being wrong with your heart...also called the even more generic heart disease :lol: why oh why do medical people feel the need to have 50 different names for the same thing? Just call it the "we know you have a problem with your (heart/lung/liver) but we don't know what it is yet"! :D

Regardless, I check webmd.com for info on stuff - they also index with abbreviations, so when the doctor tells you something by it's nickname instead of what it's really called, you can still search by it. The writing tends to be really straight forward and easy to understand. I then route any further questions I might have to the BF, who's a PA, although most times webmd answers all my questions...

Good luck! Let us know you're ok!!

yellobeuty · Mon Mar 07, 2005 7:18 pm

wow, I know I have CV, so no problem there. but, they are checking me for PCOS.

I've been on the meds since Thurs. and have lost 8lbs already.

Thanks for responding.

audreyh1 · Mon Mar 07, 2005 11:56 pm

Yes, I second webmd as a terrific site to learn about any disease. I used it when I was first diagnosed with uterine fibroids - I really learned a lot, and enough to be suspicious of the first specialist I saw. Fortunately I got a few second opinions that validated my suspicions.

The internet and sites like webmd are really terrific in the medical area. I just can't imagine how consumers can inform themselves otherwise. It is very difficult to be an informed consumer in the medical area.

Audrey


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