What is the healthiest grain for a diabetic?
Actually, pretty much all grains are healthy for someone with --and without-- diabetes. The key is to choose whole grains or foods that contain whole grains, like whole-wheat bread or whole-grain pasta. A whole grain contains 100 percent of the grain, including the endosperm, the germ and the outer bran layer. Examples of whole grains are amaranth, barley, buckwheat, oats, quinoa, wheat and wild rice. Some grains contain more of a particular nutrient than others. For example, quinoa has more protein than brown rice, and barley has more fiber than oats. Eating whole grains, in general, has been shown in studies to help lower the risk of getting type 2 diabetes, reduce the risk of heart disease and stroke, and assist with weight control. You can identify whole grain foods by either looking for a whole grain stamp on the package, or by reading the ingredient list. A whole grain food should list a whole grain, such as “whole wheat” or “whole oats” as the very first ingredient. For more information on whole grains, visit the Whole Grains Council website at http://wholegrainscouncil.org/.