Whole grains can be an important part of any person’s diet due to their rich nutritional content and potent health benefits. That being said, with there being so many different varieties of this food, it can be difficult to choose which ones to include into your diet. While most whole grains will benefit anyone with diabetes, there are a few in particular which are effective for individuals dealing with symptoms of this medical condition.
We recommend trying to incorporate the following foods into your diet:
Quinoa: This whole grain used to be a common food amongst the native populations in South America. Even back then quinoa was prized for its potent nutritional content by Inca warriors who would feast on it before battle. Only recently has this whole grain seen a resurgence in popularity, and can now be found sold at most supermarkets. The reason why quinoa is so beneficial lies in its rich dietary value, even when compared to other similar foods such as brown rice or amaranth. Unlike other whole grains, it is rich in protein and healthy fats, with the latter nutrient being especially helpful for preventing heart disease that is common in individuals with diabetes. Aside from this, quinoa is rich in antioxidants, which can play a role in reducing inflammation and protecting the body’s cells from damage.
Barley: As with many other whole grains, this food’s unique combination to fiber, minerals and vitamins makes it effective in preventing many serious diseases and regulating blood-sugar levels. Aside from this however, barley is a good source of vitamin b3 (niacin), which makes it even more potent than most whole grains in preventing heart disease and other similar medical conditions. It also contains a high amount of selenium, a nutrient which can be difficult to find in most foods.
Oats: A very popular and well known whole grain, oats continue to be a staple food in many parts of the world. It’s primarily known for its ability to lower cholesterol levels and promote cardiovascular health, but has many other health benefits as well. In particular, oat’s rich fiber content combined with its natural vitamins and minerals make it excellent for those with diabetes looking to control their blood-glucose levels.
Rye: Another excellent whole grain, rye is also rich in magnesium which makes it a potent in preventing the occurrence of diabetes. Additionally, it has also been shown to promote weight loss, which is crucial since obesity is a common risk factor for the development of many serious diseases. Due to rye’s potent nutritional content, it is effective in improving cardiovascular health, helping control blood-glucose levels and alleviating digestive problems.
Although simple dietary changes are usually safe, you should always speak to a doctor first before introducing new foods into your diet. This is especially true when what you plan on eating impacts a major organ in the body, such as the heart. As always, make sure to contact your doctor or nutritionist if you have any concerns about your diabetes or the foods you eat.