More Grain Fiber, Magnesium Lowers Risk of Major Senior Citizen Illness

May 15, 2007 – Type 2 diabetes is one of those chronic diseases that plague senior citizens but there is good news on how to lower this risk of getting it – eat more fiber from cereals, bread and other grain products and increase magnesium in take.

(See more information on fiber and magnesium below news report.)

Those who consumed the most cereal fiber had a 33 percent lower risk of developing diabetes than those who took in the least, while those who consumed the most magnesium had a 23 percent lower risk than those who consumed the least, according to a report and meta-analysis in the May 14 issue of Archives of Internal Medicine, one of the Archives of Internal Medicine, one of the JAMA/Archives journals..

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Projections indicate that the number of people diagnosed with diabetes worldwide may increase from 171 million in 2000 to 370 million by 2030, according to background information in the article. The associated illness, death and health care costs emphasize the need for effective prevention, the authors write. Fiber may help reduce the risk of diabetes by increasing the amount of nutrients absorbed by the body and reducing blood sugar spikes after eating, among other mechanisms.

Current American Diabetes Association guidelines include goals for total fiber intake, but research suggests that some types of fiber may be more beneficial than others. Findings regarding magnesium and diabetes risk remain unclear.

Matthias B. Schulze, Dr.P.H., and colleagues at the German Institute of Human Nutrition Potsdam-Rehbruecke, Nuthetal, conducted a study of 9,702 men and 15,365 women age 35 to 65 years.

Participants completed a food questionnaire when they enrolled in the study between 1994 and 1998, then were followed up through 2005—an average of seven years—to see if they developed diabetes. In addition, the researchers performed a meta-analysis of previously published work related to intake of fiber or magnesium and risk of diabetes.

During the follow-up period, 844 individuals in the study developed type 2 diabetes.

Those who consumed more fiber through cereal, bread and other grain products (cereal fiber) were less likely to develop diabetes than those who ate less fiber.

When the participants were split into five groups based on cereal fiber intake, those who ate the most (an average of 17 grams per day) had a 27 percent lower risk of developing diabetes than those in the group that ate the least (an average of 7 grams per day).

Eating more fiber overall or from fruits and vegetables was not associated with diabetes risk, nor was magnesium intake.

In the meta-analysis, the researchers identified nine studies of fiber and eight studies of magnesium intake. Based on the results of all the studies, in which participants were classified into either four or five groups according to their intake of fiber or magnesium, those who consumed the most cereal fiber had a 33 percent lower risk of developing diabetes than those who took in the least, while those who consumed the most magnesium had a 23 percent lower risk than those who consumed the least.

There was no association between fruit or vegetable fiber and diabetes risk.

“In conclusion, the evidence from our study and previous studies, summarized by means of meta-analysis, strongly supports that higher cereal fiber and magnesium intake may decrease diabetes risk,” the authors conclude. “Whole-grain foods are therefore important in diabetes prevention.”

About Magnesium from the NIH Office of Dietary Supplements

Magnesium: What is it?

Magnesium is the fourth most abundant mineral in the body and is essential to good health. Approximately 50% of total body magnesium is found in bone. The other half is found predominantly inside cells of body tissues and organs. Only 1% of magnesium is found in blood, but the body works very hard to keep blood levels of magnesium constant.

Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong.

Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes.

Dietary magnesium is absorbed in the small intestines. Magnesium is excreted through the kidneys

What foods provide magnesium?

Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some legumes (beans and peas), nuts and seeds, and whole, unrefined grains are also good sources of magnesium.

Refined grains are generally low in magnesium. When white flour is refined and processed, the magnesium-rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour.

Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as "hard". "Hard" water contains more magnesium than "soft" water.

Eating a wide variety of legumes, nuts, whole grains, and vegetables will help you meet your daily dietary need for magnesium.