Whole Grain Diet Effects on Inflammation & Insulin

September 2nd, 2007 by Paul Johnson

In a previous article I discussed the role of IL-6 chemical in the body and it's role in causing weight regain. IL-6 is an inflammatory hormone that promotes the same cascade of reactions, seen as a result of excercise. Reducing inflammation in the body is important for health reasons, but it also is important for bodybuilding reasons.

Whole grain diet studies:

Many studies have shown a reduced inflammation and better insulin sensitivity,on the body, as a result of a high whole grain diet. Am J Clin Nutr. 2006 Feb;83(2):275-83 and Br J Nutr. 2007 Aug;98(2):397-405. Epub 2007 Mar 29 both showed better glycemic control with these diets. The latter study also showed
reduced body inflammation too. A recent study published in J Nutr. 2007 Jun;137(6):1401-7. showed the same results between dieters on
refined grains compared to whole grains. Therefore, you just
need a high grain diet to get this effect.

Importance to bodybuilders:

A high grain diet is important to bodybuilders for two reasons. Increased insulin sensitivity always results in better body recomposition(lower bodyfat % and increased muscle gains). Lower inflammatory levels of hormones such as IL-6, leads to less muscle breakdown and fat rebound. Bodybuilders should definitely include whole grain oats, such as oatmeal, in their diets for this reason.