It can be tempting to avoid carbohydrate-rich grains when you’re watching your blood sugar. But if you choose the right ones, such as the best whole grain for stable blood sugar, these nutritious foods can actually support healthy glucose levels.
Meet the experts: Sapna Peruvemba, M.S., R.D.N., a plant-based dietitian based in Loma Linda, CA; Kendra Haire, R.D.N., L.D., a registered dietitian nutritionist and founder of Radiant Nutrition & Wellness in Leander, TX.
The first key is making sure you’re choosing whole grains and not refined ones. “Whole grains can help with blood sugar management because they contain more fiber and retain more of the grain’s natural structure than refined grains,” explains Sapna Peruvemba, M.S., R.D.N., a plant-based dietitian based in Loma Linda, CA. “Fiber slows digestion and the release of glucose into the bloodstream, which can help reduce the size of the blood sugar spike after a meal.”
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So, is there one you should absolutely include in your diet to support steady blood sugar levels? It depends on when you like to eat your whole grains. If it’s breakfast, Peruvemba recommends oats. “Oats, particularly less-processed options like steel-cut or old-fashioned rolled oats, are rich in beta-glucan, a type of soluble fiber that forms a gel-like substance in the digestive tract and slows the absorption of carbohydrates,” she explains. A review in the European Journal of Clinical Nutrition found that oat beta-glucan reduced post-meal glucose and insulin responses, suggesting it supports blood sugar management.
But if oatmeal simply isn’t your thing, Kendra Haire, R.D.N., L.D., a registered dietitian nutritionist and founder of Radiant Nutrition & Wellness in Leander, TX, suggests enjoying some quinoa as a side dish or tossed in a salad for lunch or dinner. “Quinoa would be my top choice as a whole grain to help support balanced blood sugar levels,” she says. “It is not only an excellent source of fiber (5 grams per cooked cup) but also includes all nine amino acids, which makes it a complete protein source with 8 grams of protein per cup.”
The combination of fiber and protein, Haire explains, means that quinoa is digested slowly and the carbs are absorbed at a slow, steady rate. One study published in Food & Function found that people who ate quinoa daily had improved glucose tolerance, slower glucose absorption, and a lower rate of development of type 2 diabetes than people who ate a variety of other non-quinoa whole grains.
Ultimately, including either of these nutritious whole grains in your diet will help support steadier blood sugar levels. According to a review published in Nutrition Journal, consuming any whole grains daily may help reduce fasting glucose levels and key markers of high blood sugar, potentially reducing your risk of developing type 2 diabetes.
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