How Ancient Grains Can Help Prevent Diabetes

Health benefits of ancient grains pasta

Ancient grains are a group of whole grains and cereals that have been consumed for thousands of years. They are a dietary staple in many places such as the Mediterranean, India and the Middle East.

Ancient grains are so beneficial because they are lower in carbohydrates than their refined modern grains. This means they provide more fibre, protein, and micronutrients- an important aspect in today’s world where malnutrition is rising.

Many studies have linked ancient grain consumption to health benefits, such as lower heart disease risk, better blood sugar control, reduced inflammation, and improved digestion.


What are the facts?

Due to their health benefits, ancient grains are beneficial for preventing and managing diabetes. As stated by researchers in a study conducted by Harvard University, “Higher consumption of total whole grains and several commonly eaten whole-grain foods, including whole-grain breakfast cereal, oatmeal, dark bread, brown rice, added bran, and wheat germ was significantly associated with a lower risk of type 2 diabetes.”

How do they work?

Scientists and nutritionists have found that ancient grains successfully lower the risk of type 2 diabetes due to the way the body digests the grains. 

This digestion process leads to the breakdown of carbohydrate molecules into small units known as glucose molecules and then into glycogen, which are stored in the liver for later energy use. 

Through this process, the body does not need insulin to regulate blood sugar since the body’s functions will handle glucose. When you have diabetes, the worst thing you can do is eat foods that spike your blood sugar. You need to eat foods that keep your blood at a steady level throughout the day. That is why ancient grains are the best carbohydrate you can consume when trying to prevent or manage type 2 diabetes.

What are some other health benefits?

A diet rich in whole grains has been proven to reduce the risk of other diseases such as obesity, heart disease, and some forms of cancer. This is because ancient grains are rich in many essential vitamins and minerals. In whole grains, vitamin E is found in the germ of the grain. In other parts of the grain, vitamins such as copper, zinc, iron, potassium, and calcium can be found, as well as minerals such as magnesium and phosphorus. The quantity of these vitamins and minerals can be affected by growth conditions and soil.

How do I know if it’s an ancient grain?

There are many ancient grains to choose from, all with different uses. 

Here are some examples:

Margherito or Bidi’


If you are looking to prevent or manage diabetes, or even just looking to introduce some better whole grains into your diet, then ancient grains are the best option. Ancient grains can be eaten in many ways, such as pasta, slices of bread, or rice. 

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