Does whole grain have a lower glycemic index?

Introduction

The glycemic index (GI) is a measure of how quickly foods cause increases in blood glucose levels. Whole grains are often recommended for their potential health benefits, including improved glycemic control. This synthesis examines whether whole grains have a lower glycemic index compared to refined grains, based on findings from multiple research studies.

Key Insights

Whole Grains and Lower Postprandial Glycemia:
- Whole grain intake significantly reduces postprandial glycemia compared to refined grains, suggesting a lower glycemic index for whole grains .
- Whole grains, when consumed in their less-processed form, lead to lower postprandial glucose responses compared to finely milled whole grains.
No Significant Difference in Glycemic Response:
- Some studies found no significant difference in glycemic response between whole grain and refined grain products when variables like particle size and viscosity are controlled.
Whole Grains and Systemic Inflammation:
- Whole grain intake is associated with lower levels of systemic inflammation markers, which are often linked to better glycemic control .
Glycemic Index of Specific Whole Grain Foods:
- The glycemic index of whole grain foods can vary. For example, whole grain pilaf has a medium GI, while instant brown rice has a high GI due to processing methods.

Conclusion

Overall, the majority of research supports that whole grains generally have a lower glycemic index compared to refined grains, particularly when consumed in less-processed forms. However, the glycemic response can vary depending on the specific type of whole grain and its processing. Whole grains also contribute to lower systemic inflammation, which may further support better glycemic control.

Does whole grain have a lower glycemic index?

Summary

Consensus Meter

Introduction

Key Insights

Conclusion

Sources and full results

Whole grain intake, compared to refined grain, improves postprandial glycemia and insulinemia: a systematic review and meta-analysis of randomized controlled trials

Whole grain intake improves short-term glycemia and insulinemia, potentially reducing the risk of type 2 diabetes.

Matched whole grain and refined wheat milled products do not differ in glycemic response or gastric emptying in a randomized, crossover trial.

Whole grain wheat foods do not inherently have lower postprandial glycemia or gastric emptying compared to refined wheat counterparts.

Whole-grain, bran, and cereal fiber intakes and markers of systemic inflammation in diabetic women.

Whole grains and a low-glycemic index diet may reduce systemic inflammation in women with type 2 diabetes.

Whole grains, bran, and germ in relation to homocysteine and markers of glycemic control, lipids, and inflammation 1.

High whole-grain intake is associated with lower risk of diabetes and heart disease due to improved glycemic control, lipid profiles, and reduced inflammation.

Effects of whole grain intake on glycemic control: A meta‐analysis of randomized controlled trials

Whole grain intake may improve glycemic control in both metabolic syndrome patients and healthy individuals, but more randomized controlled trials are needed to confirm these findings.

High-glycemic index foods, hunger, and obesity: is there a connection?

Consumption of high-glycemic index carbohydrates may increase hunger and promote overeating, suggesting that whole grain and lower GI cereals may help prevent overeating.

Postprandial glucose and insulin responses to grain products in diabetics and healthy subjects

Whole grains and low glycemic index meals can reduce postprandial blood glucose and insulin responses, potentially aiding in diabetes prevention.

Whole-Grain Processing and Glycemic Control in Type 2 Diabetes: A Randomized Crossover Trial

Consuming less-processed whole-grain foods over 2 weeks improved glycemic control in free-living adults with type 2 diabetes compared to finely milled whole-grain foods.

Glycemic Index and Microstructure Evaluation of Four Cereal Grain Foods.

Whole grain pilaf, whole maize ugali, and instant brown rice have high glycemic index values, suggesting that regular brown rice may be a healthier option than instant quick cooking brown rice.

Dietary glycemic load, whole grains, and systemic inflammation in diabetes: the epidemiological evidence

Diets low in glycemic load and high in whole grains may protect against systemic inflammation in diabetic patients, potentially reducing cardiovascular complications.

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