Diabetic Foods: Whole Grains

Wondering where bread fits on your list of diabetic foods? Starchy carbohydrates (or carbs) get such a bad rep, especially the breads, rice and potatoes we love to eat so much. The truth: We need to be careful with the amount and kinds of carbs we consume each day. Do that by choosing the proper grains when putting diabetic foods on your plate.
It’s important to limit the processed, white flour-based products and pick whole-grain starches like 100 percent whole wheat bread and brown rice. There’s no denying the healthfulness of grains and starches in a balanced diet, some are actually low in fat and cholesterol and full of fiber, too.

Whole grains are loaded with other key nutrients such as protein, fiber, B vitamins, and antioxidants that have been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer. Some examples of healthy grains include:

  • Whole-grain cereal or oatmeal
  • 100 percent whole-wheat bread
  • Couscous
  • Brown rice
  • Whole-wheat pasta or crackers

When you are looking at the labels for whole-grain foods, don’t be confused by terms like “multigrain,” which sound healthy. Look for the words “whole-grain” or “whole-wheat flour” as the first ingredient on the nutrition label. Experts advise most adults to fit 6 to 11 servings of grains a day into a daily diet. Half should come from whole grains. In one meal, your serving should take up less than ¼ of your plate or a fistful. Since some carbohydrates may affect glucose levels differently, diabetics should consult with a dietician to determine which whole grains are best.

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