One of the key pillars of managing diabetes is paying attention to your diet, especially regarding carbohydrates. While some carbs can cause spikes in blood sugar, whole grains provide a slower, more stable release of glucose, making them a healthier option for people with diabetes. Packed with fiber, vitamins, and minerals, whole grains not only help regulate blood sugar but also offer numerous benefits for heart health and weight management. For more information, here are the best grains for type 2 diabetes.
What to Know About Whole Grains
Whole grains are grains that contain all three parts of the grain kernel: the bran, germ, and endosperm. Unlike refined grains, which have been processed to remove the bran and germ, whole grains retain their natural nutrients, making them a healthier option. There are also several different benefits to consuming whole grains. Some of the most notable ones include:
- Rich in dietary fiber, promoting healthy digestion
- Help regulate blood sugar levels and blood sugar stability
- Contains essential vitamins and minerals, including B vitamins, iron, and magnesium
- High in antioxidants, supporting overall health
- Support heart health and lowers the risk of heart disease
- Helps lower cholesterol
- Decreases risk of stroke
- Reduce the risk of chronic diseases certain cancers
- Provide sustained energy through complex carbohydrates
- Create a feeling of fullness, which can help with weight loss
- Decreased risk of diabetes
How Can Whole Grains Prevent Diabetes?
Whole grain consumption can also significantly reduce the risk of type 2 diabetes. In fact, one study found that 50 grams of whole grains consumed daily reduced diabetes risk by 23%. But how? Thanks to the several benefits mentioned, whole grains can help keep blood sugar levels stable, minimize weight gain, and fight inflammation. The more stable your blood sugar levels are, the lower the chance that insulin resistance develops over the years, which is a key factor in the development of type 2 diabetes.
Additionally, whole grains are rich in magnesium, a mineral that has been linked to better glucose control. All in all, several studies have shown that individuals who regularly consume whole grains are less likely to develop type 2 diabetes compared to those who consume primarily refined grains. By replacing refined grains with whole grains (i.e., switching out white rice for brown rice), you can significantly lower your risk of diabetes while improving overall health.
How Can Whole Grains Help with Blood Sugar Management?
Whole grains can also benefit individuals who have been diagnosed with type 2 diabetes. Because whole grains have a low glycemic index, they cause a slower rise in blood sugar levels than refined grains, which helps prevent spikes that can harm those with diabetes. The fiber in whole grains slows down digestion, allowing glucose to be absorbed more gradually into the bloodstream, resulting in more stable blood sugar levels throughout the day. Additionally, whole grains can improve insulin sensitivity, making it easier for the body to regulate glucose.
Overall, several studies have shown a positive effect of grain consumption on several diabetes markers, from insulin levels, A1C levels, fasting blood glucose, and cholesterol, making whole grains a great addition to diabetes management.
9 Best Grains for People with Type 2 Diabetes
Whether you want to spice things up with ancient grains or stick to what you know, you can reap the benefits of adding whole grains to your diet. Just make sure you do so in moderation, as counting carbohydrates is still important. To help familiarize yourself with some great options, consider the following types of whole grains to try.
1. Oats
Nutrition Facts (1 cup cooked):
- Calories: 154
- Fiber: 4g
- Carbohydrates: 27g
- Protein: 6g
- Magnesium: 63mg
Oats are an excellent choice for people with type 2 diabetes because they have a low glycemic index and are high in soluble fiber, particularly beta-glucan. This fiber slows the absorption of sugar and improves blood glucose control. Oats can help lower cholesterol levels, which is beneficial for heart health—an important consideration for people managing diabetes. Be sure to use whole oats and avoid added sugars included in instant oatmeal.
2. Quinoa
Nutrition Facts (1 cup cooked):
- Calories: 222
- Fiber: 5g
- Carbohydrates: 39g
- Protein: 8g
- Magnesium: 118mg
Quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s also rich in fiber and magnesium, making it great for stabilizing blood sugar levels. Its high fiber content improves satiety, which can help with portion control and prevent blood sugar spikes after meals.
3. Buckwheat
Nutrition Facts (1 cup cooked):
- Calories: 155
- Fiber: 5g
- Carbohydrates: 33g
- Protein: 6g
- Magnesium: 85mg
Buckwheat, despite its name, is not related to wheat and is naturally gluten-free. It’s packed with fiber and magnesium, which helps in improving insulin sensitivity. Buckwheat has been shown to have a positive effect on blood sugar levels due to its high levels of the antioxidant rutin, which may help manage blood sugar by slowing glucose absorption. Another great way to add these grains to your diet is to replace white flour with buckwheat flour when cooking.
4. Bulgur
Nutrition Facts (1 cup cooked):
- Calories: 151
- Fiber: 8g
- Carbohydrates: 34g
- Protein: 6g
- Magnesium: 58mg
Bulgur, a type of whole wheat, is a good source of fiber and has a low glycemic index, making it perfect for blood sugar management. Its high fiber content helps slow down the digestion of carbohydrates, which can help control blood sugar levels after eating. Bulgur is also a great way to add variety to your diet while ensuring you’re consuming heart-healthy grains.
5. Barley
Nutrition Facts (1 cup cooked, pearled):
- Calories: 193
- Fiber: 6g
- Carbohydrates: 44g
- Protein: 4g
- Magnesium: 33mg
Barley is another grain with a low glycemic index, making it a smart option for people with diabetes. It contains a special type of soluble fiber called beta-glucan, which can help regulate blood sugar levels and lower cholesterol. Studies have shown that consuming barley may also help improve insulin sensitivity.
6. Farro
Nutrition Facts (1 cup cooked):
- Calories: 200
- Fiber: 7g
- Carbohydrates: 37g
- Protein: 7g
- Magnesium: 70mg
Farro is an ancient grain that’s high in fiber and protein, both of which help slow the absorption of sugar into the bloodstream. Its magnesium content also helps improve insulin sensitivity, which is crucial for managing diabetes. Farro’s chewy texture makes it a satisfying addition to salads and soups.
7. Brown Rice
Nutrition Facts (1 cup cooked):
- Calories: 218
- Fiber: 3.5g
- Carbohydrates: 45g
- Protein: 5g
- Magnesium: 84mg
Brown rice is a whole grain that retains its bran and germ, making it higher in fiber and nutrients compared to white rice. It helps with blood sugar control by releasing glucose slowly into the bloodstream. Its fiber content also aids digestion and promotes heart health. While it is higher in carbohydrates, the key is portion control and pairing it with other low-glycemic foods.
8. Popcorn
Nutrition Facts (3 cups air-popped):
- Calories: 93
- Fiber: 3.5g
- Carbohydrates: 18g
- Protein: 3g
- Magnesium: 36mg
Popcorn, when air-popped and eaten plain, is a great whole-grain snack for people with diabetes. It’s low in calories but high in fiber, helping to curb hunger and manage blood sugar levels. Its light texture makes it a satisfying snack without causing blood sugar spikes, as long as it’s prepared without added sugars or unhealthy fats. For added flavor, try a sprinkle of finely ground herbs or spices like cumin, dill, or cocoa powder.
9. Millet
Nutrition Facts (1 cup cooked):
- Calories: 207
- Fiber: 2.3g
- Carbohydrates: 41g
- Protein: 6g
- Magnesium: 76mg
Millet is a versatile and nutritious whole grain that’s gluten-free and rich in fiber. It helps manage blood sugar by slowing the absorption of glucose. Millet also contains important minerals like magnesium, which aids in insulin function and improves overall blood glucose control.
How to Add More Grains to Your Diet
Although grains have several benefits for people with diabetes, it's still important to count carbohydrates and eat a balanced diet. To help you incorporate more grains into your diet without going overboard, consider adding them to soups, salads, or even casseroles to add texture and nutrients. You can also substitute refined grains for whole grains in recipes when baking to have a better impact on blood glucose levels and increase fiber.
There are plenty of small alterations you can make when cooking to help you get the most out of your meals, but make sure you read the labels carefully. Some foods may have labels that make you think they're whole grains, but the language or marketing can be misleading. For example, "enriched" foods tend to only contain part of the grain, and foods that say "containing whole grain" or "made from whole grain" usually don't have 100% whole grain. The phrase “whole wheat” actually means nothing at all and there may be absolutely no whole grain in the item at all. Always read the labels to evaluate your food safety and, when in doubt, stick to simple ingredients like those listed above.
Incorporating whole grains into your meal plan to manage diabetes is a great way to manage blood sugar and help decrease the risk of long-term conditions. To help support your healthy lifestyle, Byram Healthcare carries a range of continuous blood glucose monitors and diabetes management products. We also have diabetes support and educational materials available to those interested in creating a comprehensive care package.
