Reduce Diabetes Risk 61 Percent with This Cereal

There's no guaranteed way to a future free of blood sugar problems. But why not slash your risk by 61 percent? Especially when all it may take is a few extra bowls of oatmeal.

In a study, people who consumed the highest amount of cereal fiber were 61 percent less likely to develop diabetes over a 10-year period.

Ingrained Goodness
The study surveyed the diets of 4,000 men and women without diabetes and tracked their health for a decade. People who got lots of fiber in their diets were less likely to develop diabetes -- but the fiber source mattered. Only fiber from grains and cereals seemed to affect diabetes risk. Fiber from fruits and veggies, although essential to health for many other reasons, didn't have much of an impact. Just how much cereal fiber are we talking? People with the lowest risk of developing diabetes reported eating at least 25 grams of fiber from grains and cereals daily. (Related: Find out whether fiber added to ice cream and processed foods does your body any good.)

A Soluble Solution
Soluble fiber -- the stuff found in grains and cereals -- makes your blood sugar happy because the fiber is digested slowly. That means a slower and gentler blood sugar response. And oats are one of the best sources of soluble fiber around. Just make sure to give preference to steel-cut oats, which have been processed the least and retain the most fiber and nutrients. Rolled oats are a good second choice. But instant oatmeal? Not nearly as impressive. A single serving typically contains just 3 grams of fiber, but a single serving of steel-cut oats typically has more than double that. (Related: Double the heart-health benefits of oatmeal by drinking some of this with it.)

Check out 12 more diabetes-fighting foods.

RealAge Benefit

Eating a diverse diet that includes 6 servings of whole grains per day can make your RealAge as much as 4 years younger. Take the RealAge Test!

References

Actively patrolling your health can make your RealAge as much as 12 years younger. Take the RealAge Test  Copyright 2010 RealAge