Two studies appearing in this month's Archives of Internal Medicine suggest that a high-carbohydrate diet, especially one high in refined starches, can increase the risk of developing diabetes. The first study followed 40,000 non-diabetic US black women for 8 years. Women whose diets were high in carbohydrates and contained the most foods with a high glycemic index* increased their risk of developing type 2 diabetes almost two-fold. However, women whose diets contained the most cereal fiber decreased their risk by about 50%.
The authors state:
"Incorporating fiber sources into the diet is relatively easy: a simple change from white bread (2 slices provides 1.2 g of fiber) to whole wheat bread (2 slices provides 3.8 g of fiber) or substituting a cup of raisin bran (5.0-8.0 g of fiber) or oatmeal (4.0 g of fiber) for a cup of corn chex (0.5 g of fiber) or rice chex (0.3 g of fiber) will move a person from a low fiber intake category to a moderate intake category, with a corresponding 10% reduction in risk."The second study followed 64,000 middle-aged, non-diabetic Chinese women for 5 years. Women whose diets were highest in carbohydrates had a 28% higher risk of developing diabetes. Those who ate the most foods with a high GI, especially rice, noodles, and bread, had a 78% higher risk.
Although these researchers studied either Black women living in the US or Chinese women living in Shanghai, their results may have broader applications.
* Glycemic index (GI) is a measure of how high and how quickly a food will raise blood sugar. Highly refined carbohydrate foods such as white bread or sweetened beverages have a high GI.
First study in US Black women:
Glycemic Index, Glycemic Load, And Cereal Fiber Intake And Risk Of Type 2 Diabetes In US Black Women
Second study in Chinese women:
Prospective Study Of Dietary Carbohydrates, Glycemic Index, Glycemic Load, And Incidence Of Type 2 Diabetes Mellitus In Middle-Aged Chinese Women
