Scientists from the Netherlands and Boston analyzed three existing studies, each with over 40,000 participants. Researchers found that participants that replaced fats and animal proteins with whole grains and other high-quality carbohydrates saw lower risks of type 2 diabetes.
“High intake of carbohydrates has been suggested to be associated with a higher risk of type 2 diabetes,” said research team leader Dr Kim Braun. “We looked at whether this effect is different for high-quality carbohydrates and low-quality carbohydrates, which include refined grains, sugary foods and potatoes. These results highlight the importance of distinguishing between carbohydrates from high- and low- quality sources when examining diabetes risk. Conducting similar studies in people with various socioeconomic backgrounds, ethnicities and age will provide insight into how applicable these findings are for other groups.”
Whole grains are those presented in their whole form or ground into a flour that contains all parts of the seed. Items like buckwheat, brown rice or whole wheat flour are all examples of whole grains or high-quality carbohydrates. Other examples include oatmeal, barley, bulgur, and millet.
Read more about complex carbohydrates and type 2 diabetes in One Green Planet:
- 7 Benefits of Complex Carbs and the Best Ones to Eat
- Coconut Banana Baked Oatmeal
- How to Cook The Perfect Brown Rice
- Mixed Roasted Vegetable Bulgur
- Spicy Bulgur and Vegetable Stew
- Want to Reduce the Risk of Developing Type 2 Diabetes? Try Plant-Based Protein
- 15 Plant-Based Recipes with Complex Carbohydrates!
- Carb Up! Here are The Healthiest Carbs You SHOULD be Eating
Learn How to Cook Plant-Based Meals at Home
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.
For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some resources to get you started:
- Weekly Vegan Meal Plans
- Plant-Based Health Resources
- Plant-Based Food & Recipes
- Plant-Based Nutrition Resources
- The Ultimate Guide to Plant-Based Nutrition
- Budget-Friendly Plant-Based Recipes
- High Protein Plant-Based Recipes
- Plant-Based Meal Prep
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