Studies recommend replacing refined, simple sugars with more complex sources of whole grains for proper management and prevention of diabetes. For example, one research suggests that brown rice reduces the risk of diabetes by 16%, whereas other whole grains might even have better results.
Another research discovered that consuming brown rice, rolled oats, and other low-GI foods for breakfast helps prevent blood glucose spikes throughout the day in those with diabetes. The reason for that is the high fiber content which slows the absorption of glucose in the blood.
What’s more, whole grains are rich in vitamins and minerals, so they are better than carbs for those with type 2 diabetes.
8 Whole Grains for People with Diabetes
1. Brown Rice
Studies show that consuming at least 5 servings of white rice a week raises the risk of developing diabetes. On the other hand, eating just 2 servings of brown rice a week reduces the risk of this disease.
So, to reduce your risk of type 2 diabetes by up to 16%, use brown rice as a substitute for only 1/3 of your daily serving of white rice.
2. Bulgur
Bulgur wheat is another great example of whole grains you should use instead of simple, refined carbs. According to scientists, using whole grains instead of white rice could help reduce the risk of diabetes by up to 36%.
3. Oats
You can easily include oats in your breakfast. You can replace a 1-ounce serving of whole grains in the morning with ½ a cup of cooked oatmeal. According to many experts, you should choose steel-cut oats as they aren’t processed as much as other grains.
4. Buckwheat
Buckwheat is rich in soluble fiber, which is important for one diabetic diet. That’s because it helps balance blood sugar levels and slow the metabolism and absorption of glucose in the intestines. So, use it instead of white flour for baking.
5. Millet
Millet is the main ingredient in birdseed. However, people can use it as well, only after cooking it. The author of 13 cookbooks published by the ADA, Robyn Webb, MS, praises its high fiber content.
Besides, it contains little to no fat, making it a great food choice for the heart. So, thanks to the high fiber content and little to no fat, millet is excellent for diabetes management.
6. Quinoa
These highly nutritious seeds make a delicious side dish. Quinoa is rich in fiber and protein so it helps slow down blood sugar spikes. What’s more, it makes you feel full for longer, thus reducing your appetite. And, controlling your appetite is important for diabetes management.
7. Wheat Berries
This versatile grain is a whole, unprocessed kernel of wheat. You can serve wheat berries for breakfast in the same way as oatmeal and sprinkle with nuts and berries. Also, you can cook them as a side dish, or add them to salads. Overall, wheat berries are recommended for people with diabetes.
8. Amaranth
Amaranth is rich in protein and calcium and free of gluten. Amaranth has a high fiber content which makes it great for those with diabetes. Moreover, it’s rich in potassium, iron, and the amino acid lysine which acts on insulin and glucagon.
One research showed that this amino acid reduced the levels of fasting blood glucose, and increased the concentration of insulin and glucagon in 13 people.
We hope these are enough examples of whole grains you should use to improve your diabetes management, as well as prevent it in the first place.
