As we age, many of us will experience some degree
of vision loss. Learn why adding whole grains to your diet now may help stave
off macular degeneration, a major cause of age-related blindness.
As the Western world’s population continues to live
longer, age-related problems like macular degeneration are becoming more
common. Fortunately, diet may play an important role in prevention: A new study
shows that macular degeneration—the most common cause of blindness in people
over age 65—might be avoided by replacing refined carbohydrates with whole
grains.
The glycemic index connection
Macular degeneration attacks the part of the eye
responsible for central vision. In its early stages, the disease may make
straight lines appear wavy or make objects look fuzzy. As it progresses,
reading, driving, and other activities that require sharp vision become more
difficult.
In the new study, over 4,000 people between ages 55
and 80 had their diets categorized by glycemic index—a measure of food’s blood
sugar—raising effects. A high-glycemic-index diet raises blood sugar levels
after a meal more than a low-glycemic-index diet does.
Compared with people with diets that measured
lowest on the glycemic index, people eating the highest glycemic index foods
were almost 1 1/2 times as likely to have features of macular
degeneration. The higher the dietary glycemic index, the more severe the
disease. Further, people with a higher than average glycemic index diet had a
49% increased risk of advanced macular degeneration.
“We estimate that 20% of cases of advanced macular
degeneration would be eliminated if people consumed diets that have dietary
glycemic index values below the median,” the study’s authors concluded.
Tips to reduce your risk
- Choose foods with
lower glycemic indexes—These are foods
that have not undergone processing to remove the fiber-rich portions of
the plant. Good options are whole wheat flour, brown rice, and legumes
(beans, lentils, and peas).
- Limit foods with
higher glycemic indexes—Examples of these
foods include white bread, sugar, white rice, and potatoes.
High-glycemic-index diets are implicated in many chronic diseases such as
diabetes, heart disease, and cancer.
- Try whole grain
versions of your favorite carbs—Look for whole
wheat pasta, brown rice, and multigrain breads.
- Switch your
sweetener— If you’re looking for a healthier way to
sweeten your coffee or tea, stevia is a natural sweetener that has a value
of zero on the glycemic index.
Choosing unprocessed, whole foods appears to be a
wise choice for eye health. The researchers noted, “Our results also suggest
that the quality, not the quantity, of dietary carbohydrates influences the
risk of macular degeneration.”
(Am J Clin Nutr 2007;86:180–8)
By Kimberly Beauchamp, ND
Kimberly
Beauchamp, ND, earned her bachelor’s degree from the University of Rhode Island
and her Doctorate of Naturopathic Medicine from Bastyr University in Kenmore,
WA. She cofounded South County Naturopaths in Wakefield , RI