9 Whole Grains For Diabetics To Consume Safely

Blogs26 Jul 2024

A balanced, nourishing diet can be helpful for all, even those with diabetes. For diabetics, every meal and snack should be nutritious, and nourishing and should be sourced from a variety of food groups such as fruits, vegetables, whole grains, pulses and dairy products. One ingredient that often comes up, while discussing healthy food options for people with type 2 diabetes or prediabetes is whole grains. Packed with fibre, vitamins and minerals, whole grains are known for their excellent health benefits and may even help with diabetes management.

In this article, we’ll focus on the importance of whole grains in a diabetic diet and how they contribute to healthy ageing.

Understanding Diabetes

Diabetes is a chronic metabolic condition where the body either fails to produce adequate amounts of insulin (a hormone that regulates blood sugar) or cannot effectively use the insulin it produces. This leads to an increase in blood glucose levels, which when left uncontrolled for prolonged periods can cause damage to nerves and blood vessels. Among the two main types of diabetes, type 2 diabetes is more prevalent in India with nearly 77 million adults suffering from this condition.

Adults suffering from diabetes may have an increased risk of several health complications such as higher chances of heart attack and stroke, decreased blood flow, nerve damage, infection etc.

Since there’s no real cure for diabetes, one can only manage it effectively with lifestyle changes, dietary habits and through medication when prescribed by a physician. A balanced diet can play a vital role in managing diabetes. It helps control blood glucose levels, maintain a healthy weight, and prevent or delay complications. Whole grains, rich in fibre and complex carbohydrates, slow down the digestion process and prevent sudden spikes in blood glucose levels, thus becoming an integral part of a diabetic diet. Studies have also found that regular consumption of a variety of whole grains may reduce the risk of getting diabetes as well.

Benefits of Whole Grains for Diabetics

Whole grains are bursting with nutrition as they contain fibre, complex carbohydrates, vitamins, minerals and antioxidants. Most whole grains have a naturally lower glycemic index (GI) which means that they don’t affect blood sugar levels too much. However, since they are some form of carbs, people with diabetes must be mindful of how much they consume.

Apart from having a lower GI, whole grains may also reduce the risk of cardiovascular conditions, and type 2 diabetes and help maintain a healthy weight too. Additionally, whole grains might also promote satiety and a feeling of fullness which can keep you from excess snacking and putting on weight.

9 Whole Grains Safe for Diabetics

Types of whole grains that may support patients with diabetes and can be a great inclusion in their regular diet are:

1. Oats

Initial studies have found oats to have a positive effect on those with type 2 diabetes. They can influence glucose control and lipid profiles while also reducing insulin responses.

2. Ragi

Ragi or finger millet is another healthy whole grain type which can positively affect those with diabetes. Science has found that regular consumption of ragi can even reduce the risk of diabetes.

4. Barley

Barley may have some blood glucose-lowering effects, making it a good addition to your diabetic diet.

5. Brown Rice

A small study done on adults with diabetes found that having brown rice regularly for 8 weeks improved glycemic control. This means that brown rice can be a great alternative to white rice and a safe inclusion for those with type 2 diabetes.

6. Buckwheat

A study found that Buckwheat may improve lipid profiles and reduce insulin resistance in type 2 diabetes patients.

7. Millets

Millets possess a lower glycemic index and high fibre content, which makes them perfect for diabetics. Science has found that the presence of important micro and macronutrients in millets is what makes it a powerful new solution for many metabolic conditions like diabetes.

8.Quinoa

A study found that using quinoa in your regular diet can reduce postprandial blood glucose, and improve lipid metabolism and insulin resistance, delaying the progression of diabetes in people with impaired glucose tolerance.

9.Whole Wheat

Science has found that consuming whole wheat too can have positive effects on blood sugar and fat profiles in diabetic patients. Additionally, it may also reduce body weight, cholesterol levels and more.

Tips for Incorporating Whole Grains into Diabetic Diet

• Replacing refined grains with whole grains foods is a simple first step towards healthier eating habits.
• Opt for whole grain bread instead of white bread, or brown rice instead of white rice.
• Experiment with diverse Indian recipes using whole grains like millet or brown rice to create tasty, nutritious meals.

Precautions while consuming whole grains

Although whole grains are generally safe and healthy, people with gluten allergies need to be careful. Grains like barley, rye, and wheat contain gluten, which can cause adverse reactions in individuals with gluten intolerance.

Conclusion

High-fibre whole grains are a vital part of a balanced diet and can support diabetes patients. There is a wide variety of whole grains to choose from when creating a nourishing and diabetic-friendly diet. Some of our top picks from the whole grain foods list would be oats, whole wheat, barley, quinoa, brown rice etc. Making this whole grains list a part of your daily diet can significantly improve your health and aid in healthy ageing. Remember, the health journey is not a sprint but a marathon.

Let Right Shift accompany you on this path, providing guidance and support at every step. You can expand your knowledge on health, nutrition and ageing by reading more of our informative articles on such topics. You can also try out our free health calculator to check your health score and make changes immediately. That’s not all! We also provide free meal plans that are tailor-made according to your age, gender, food preferences and health goals. So, what are you waiting for? Try our free tools and get started on this journey towards healthy ageing today!