Diabetes runs in many of our families, mine included. That factor alone raises the risk for developing Type 2 diabetes.

Other risk factors include if you have prediabetes, are overweight, are 45 years or older or have an immediate relative with Type 2 diabetes. If you are physically active less than three times a week, have ever had gestational diabetes (diabetes during pregnancy) or have given birth to a baby who weighed more than 9 pounds, you are also at an increased risk. Those who are African American, Hispanic/Latino American, American Indian or Alaska Native are also at a higher risk.

The good news? You can prevent or delay Type 2 diabetes with simple, proven lifestyle changes, such as losing weight if you're overweight, eating healthier and getting regular physical activity.

A simple switch to more whole grains can contribute to a healthier diet. A new analysis of more than 200,000 people found that eating high-quality carbohydrates, such as whole grains, is associated with a lower risk for Type 2 diabetes. The findings were presented at the Nutrition 2020 Live Online, a virtual conference hosted by the American Society for Nutrition.

The healthiest carbohydrates come from fruits, vegetables, beans, legumes and whole grains. Whole grains contain three components: the fiber-rich outer bran, the nutrient-rich central germ and the starchy middle layer (endosperm).

Carbohydrates have long been thought to be the enemy of Type 2 diabetes. But the study found the type of carbohydrate matters.

"High intake of carbohydrates has been suggested to be associated with a higher risk of type 2 diabetes," wrote research team leader Kim Braun from Erasmus University Medical Center and Harvard T.H. Chan School of Public Health in his abstract. "We looked at whether this effect is different for high-quality carbohydrates and low-quality carbohydrates, which include refined grains, sugary foods and potatoes."

High-quality carbs provide a wide range of nutrients, including health-promoting plant chemicals called phytonutrients and fiber. Fiber helps to slow the digestion of sugars and starches, thus preventing large spikes in blood sugar and insulin associated with diabetes, heart disease and weight gain.

Braun and his team analyzed data from three studies that followed health professionals in the U.S. over time. These included 69,949 women from the Nurses' Health Study, 90,239 women from the Nurses' Health Study 2 and 40,539 men from the Health Professionals Follow-Up Study. Collectively, the studies represented over 4 million years of follow-up, during which almost 12,000 cases of Type 2 diabetes were documented.

The researchers found a lower risk of Type 2 diabetes when high-quality carbohydrates replaced calories from saturated fatty acids, monounsaturated fats, polyunsaturated fats, animal protein and vegetable protein. They also found that replacing low-quality carbohydrates with saturated fats, but not with other nutrients, was associated with a lower risk of Type 2 diabetes.

The bottom line? Choose whole grains such as brown rice, quinoa, whole wheat and whole-grain pasta over white bread, white rice, pastries and sweetened juices and beverages.

Q and A

Q: Are eggs OK to eat?

A: Eating an egg a day was not associated with a higher risk of cardiovascular disease, early death or elevated blood cholesterol levels, even in people with a history of cardiovascular disease or diabetes, according to an analysis of data from about 177,000 people in 50 countries. The study was published in the American Journal of Clinical Nutrition. Eggs were once seen as a food to limit because of their high content of dietary cholesterol, but research in recent years finds that it is the saturated fat in food, not the dietary cholesterol, that has the greatest effect on blood cholesterol and related heart risks.

RECIPE

Here's a high-quality carbohydrate salad from Eating Well magazine. It features farro, a healthy, ancient whole grain.

CRUNCHY FARRO SALAD WITH GRILLED CHICKEN

1 cup farro

1 1/2 cups water

1 1/4 pounds boneless, skinless chicken breast

1/4 cup plus 1 tablespoon extra-virgin olive oil, divided

1 1/4 teaspoon kosher salt, divided

5 tablespoons white wine vinegar

1 teaspoon crushed red pepper

1/2 teaspoon ground pepper

1 large red bell pepper, coarsely chopped

2 stalks celery, sliced, plus 1/2 cup packed celery or parsley leaves, coarsely chopped

1/3 cup thinly sliced red onion

1/2 cup sliced almonds, toasted

Preheat grill to medium-high. Toast farro in a medium saucepan over medium-high heat, shaking the pan occasionally, until very fragrant, 3 to 4 minutes. Add water, and bring to a boil over high heat. Reduce heat to maintain a simmer. Cover and cook until tender, 15 to 17 minutes. Drain and rinse under cold water until cool. Meanwhile, cut chicken in half or thirds horizontally so the pieces are no more than 1/2-inch thick. Brush with 1 tablespoon oil, and season with 1/4 teaspoon salt. Grill the chicken, flipping once, until 165 degrees, about 7 minutes total. Transfer the chicken to a clean cutting board, and let cool 5 minutes. Slice chicken. Whisk vinegar, crushed red pepper and ground pepper, and the remaining 1/4 cup oil and 1 teaspoon salt in a large bowl. Add bell pepper, celery, celery leaves, onion, farro and chicken; stir to combine. Just before serving, sprinkle with almonds. Serves 6 (1 cup each).

Per serving: 378 calories; 25 grams protein; 28 grams carbohydrates; 19 grams fat (3 grams saturated); 52 milligrams cholesterol; 3 grams total sugars (0 added); 5 grams fiber; 462 milligrams sodium.

Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com

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