What Are the Best Grains for Type 2 Diabetes?

Do you know not all carbs are untouchable if you’re managing diabetes? In fact, the American Diabetic Association (ADA) recommends adding whole grains in a healthy diabetes diet.

Whole grains contain fiber, which is beneficial for digestive health. Fiber can also promote feelings of fullness, preventing you from reaching for unhealthy snacks, and it can help slow the rise of blood sugar. Also, whole grains contain healthy vitamins and minerals that are healthy for anyone, regardless of whether they have diabetes or not.

On the other hand, grains such as white bread, sugary, processed, or packaged grains should be avoided or limited to avoid blood sugar spikes. Also, refined white flour doesn’t contain the same vitamins, minerals, fiber, and health benefits as whole grains.

More important, any type of grain contains carbs, so counting carbs and practicing portion control are keys to keep your blood sugar level steady.

Best grain options: 

1. Brown rice

2. Quinoa

3. Whole-grain breads, such as 100% whole-wheat bread

4. Whole-grain no sugar cereal

5. Whole-wheat pasta

Worst grain options: 

1. White bread

2. Pastries

3. Sugary breakfast cereals

4. White rice

5. White pasta

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