The body takes a long time to digest brown rice and oats, so glucose (sugar) is released into the blood more slowly, without a sudden increase in blood sugar after eating.
Refined grains like white rice and white pasta tend to increase blood sugar after eating. Whole grains like brown rice and wheat contain complex carbohydrates (carbs) that take longer to digest, which is good for people with diabetes.
Brown rice
Researchers at the Harvard School of Public Health (USA) followed the diets of more than 197,000 adults, without diabetes, for 20 years (1986-2006). During the follow-up period, there were more than 10,500 cases of type 2 diabetes.
Research shows that eating five or more servings of white rice per week increases the risk of diabetes. Replacing about a third of your daily white rice serving with brown rice reduces your risk of developing the disease by 16%.
According to Oregon State University (USA), brown rice has an average glycemic load (GL) of 16, so it has little impact on blood sugar levels after eating. Brown rice is rich in magnesium and niacin, making it a suitable choice for diabetics. Magnesium helps regulate muscle, nerve function, blood pressure and blood sugar. Niacin helps maintain healthy nervous system, digestive system and skin.
Oatmeal
Oats are rich in fiber, which helps control blood sugar levels. Based on 14 trials and two observational studies, scientists at Sichuan University, China, concluded that eating oats significantly reduced A1C levels (a measure of blood sugar over three months), fasting blood sugar levels, and cholesterol in people with diabetes.
Oats have a medium GL (13). A 1/2 cup serving of cooked oatmeal has 14 grams of carbs and about 2.5 grams of fiber. Diabetics who eat this breakfast regularly have better control of their disease.
Oats are high in fiber and good for diabetes. Photo: Freepik
Buckwheat
The high soluble fiber content in buckwheat slows down the rate of glucose metabolism and absorption from the intestines, regulating blood sugar levels. A breakfast of buckwheat also improves glucose tolerance until lunchtime.
A 1/4 cup serving of buckwheat flour has 3 grams of fiber, nearly 1.5 mg of iron, and 22 grams of carbs. Low in carbs and with a medium GL (13), buckwheat is beneficial for people with diabetes.
Quinoa
Quinoa is also known as quinoa. A one-cup serving has 39 grams of carbs, 5 grams of fiber, and 8 grams of protein. The fiber from quinoa helps keep you full longer and controls your appetite. This grain has a medium GL (13), which helps with diabetes control. Mixing quinoa into rice adds flavor to the dish.
Wheat
Unprocessed wheat has an average GL of 11. A 1/4 cup serving of cooked whole wheat contains 33 grams of carbs and 5 grams of fiber per meal. Cooked whole wheat is eaten as a snack, breakfast, with nuts and berries, or added to salads.
Barley
The fiber in barley slows down glucose metabolism, supporting blood sugar control for people with type 2 diabetes. One cup of cooked barley has 6 grams of fiber and 44 grams of carbs.
According to a 2015 study from Lund University in Sweden, eating bread made from barley grains for three main meals for three days improved metabolism and appetite control, insulin sensitivity. Blood sugar and insulin levels also decreased. This is because the amount of fiber in barley increases the amount of good bacteria in the gut and releases beneficial hormones.
Mai Cat (According to Everyday Health )
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