Whole grains are high in fiber, which helps slow digestion and leads to a smaller rise in blood sugar, says Vandana Sheth, a Los Angeles-based plant-based nutritionist and diabetes expert. In addition, whole grains contain nutrients that support insulin sensitivity and glucose metabolism, such as magnesium, chromium, and folate.
Here are the best anti-inflammatory whole grains for diabetes.
1. Oatmeal
The fiber in oats is key to blood sugar control. Oats are particularly rich in a specific type of soluble fiber called beta-glucan, which slows digestion and helps regulate blood sugar response.
2. Brown rice
Brown rice contains fiber, vitamins, and minerals, which help increase feelings of fullness and stabilize blood sugar levels. Additionally, brown rice is rich in phenols and flavonoids, compounds with antioxidant properties that help prevent chronic inflammation.
3. Quinoa
Quinoa is an excellent source of magnesium, a mineral that plays an essential role in helping insulin bind to cells, allowing glucose to enter the cells.
4. Barley
The fiber in barley not only helps control blood sugar levels but also has anti-inflammatory properties, making it a good choice for people with diabetes.
5. Popcorn
Popcorn is a good source of fiber and high in antioxidants, making it an anti-inflammatory snack that also helps control blood sugar levels.
6. Whole wheat bread
Whole wheat bread is a diabetic-friendly diet food that won't affect your blood sugar levels. Made from whole wheat flour, it provides fiber and antioxidants that help reduce inflammation.
