Oatmeal
Oatmeal is a source of soluble fiber, especially beta-glucan, which has the effect of preventing blood sugar spikes, improving insulin sensitivity and reducing LDL cholesterol.
Barley
Barley is another whole grain that is rich in soluble fiber, especially beta-glucan.
Quinoa
Quinoa improves blood sugar levels after meals and insulin sensitivity. At the same time, it slows down the progression from glucose intolerance disorder to diabetes.
Buckwheat seeds
Adding buckwheat seeds to a balanced diet can prevent fluctuations in blood sugar spikes and decreases, improving insulin sensitivity.
Roasted buckwheat has a rich and crispy taste. When cooked, the texture of this seed is similar to rice. You can add buckwheat seeds to congee, granola, pancakes, salads, rice and meat dishes.
Brown rice
Brown rice helps slow down the digestion and absorption of carbohydrates, contributing to reducing glucose levels after meals and improving insulin sensitivity.
