Top Grains (and Grain Alternatives) for People Managing Diabetes

Diabetes affects the pancreas, limiting its ability to produce enough insulin, the hormone responsible for turning sugar (or "glucose") into energy. As a result, individuals with diabetes are often advised by healthcare professionals to carefully monitor their carbohydrate intake to avoid overloading the pancreas. However, cutting carbs doesn't mean eliminating them entirely. In fact, certain grains can be part of a healthy diet for diabetics, as long as they are consumed properly.

To assist with this, we reached out to a team of nutrition experts and dietitians to get their insights on how to include grains in a diabetes-friendly eating plan. We also provide grain alternatives when you're looking to change things up on your plate.

Is It Safe for Those with Diabetes to Include Grains in Their Diet?

Yes, individuals with diabetes can safely include grains in their diet.

"There is a misconception that people with diabetes should completely avoid grains because of the carbohydrates they contain, which can raise blood sugar levels. However, this is not true," explains nutritionist Julie Mancuso from JM Nutrition.

Mancuso further emphasizes that "grains are a vital source of various essential nutrients and minerals, all of which contribute to a balanced diet and overall well-being. The key is understanding which grains to choose and which ones to avoid."

For individuals with both type 1 and type 2 diabetes, refined grains — such as white rice and products made from white flour like white bread and pasta — are harder to manage once consumed and can often lead to blood sugar spikes. Experts recommend opting for more complex carbohydrates, which tend to respond better to the insulin used by many people with diabetes to regulate their blood sugar.

The Best Grains for Individuals with Diabetes

"People with diabetes can greatly benefit from making wise, portion-controlled carb choices that are rich in fiber. Fiber helps slow the insulin spike after meals," says Dr. Melissa Prest, dietitian at the National Kidney Foundation of Illinois and spokesperson for the Academy of Nutrition and Dietetics. Some of the best grains in this category include:

1. Whole Grains

You've probably noticed the term "whole grain" on many food packages. This label refers to grains that have not been processed or refined, unlike their refined counterparts which lose much of their nutritional value during processing.

"Whole grains are comparable in calories to refined grains but offer more protein, fiber, and key vitamins and minerals. Because whole grains are digested more slowly by the body, they cause fewer blood sugar spikes and provide a more consistent source of energy," explains registered dietitian Melissa Metri from Wellness Verge.

Some common examples of whole grains (and their products) include:

• oats
• brown rice
• wild rice
• whole-grain flour (and breads made with whole-grain flour)

Check Out These Recipes:

• Whole Grain Carrot Peach Muffins
• Moroccan Chicken and Whole Grain Couscous
• Mediterranean Barley Salad
• Slow Cooker Oats

2. Ancient Grains

A subset of whole grains, "ancient grains" have become increasingly popular in recent years as home cooks embrace their unique flavor and health benefits. Nutritionist Heather Hanks from USA Rx explains that ancient grains "can be a great addition to your diet if you have diabetes or are looking to manage insulin levels. These grains are rich in fiber, which helps slow the absorption of glucose into the bloodstream."

Diabetes-friendly ancient grains include:

• quinoa
• millet
• farro
• spelt
• amaranth

Explore These Recipes:

• Pumpkin Spelt Muffins
• Quinoa with Mushrooms
• Farro, Sausage, and Spinach Dinner
• Millet-Stuffed Peppers

Top Grain Alternatives for Individuals with Diabetes

Whole grains can certainly be part of a healthy diabetes-friendly diet, but some individuals may prefer to reduce their grain intake. Fortunately, there are several alternatives that can easily replace grains in many recipes:

1. Buckwheat

Buckwheat is often mistakenly considered a whole grain, but it is actually a seed from a fruit. Registered dietitian and author Courtney D'Angelo frequently recommends buckwheat to her clients with diabetes, explaining that "it contains D-chiro-inositol (DCI), a compound that enhances insulin's ability to lower blood sugar levels."

2. Sweet Potatoes

"Sweet potatoes serve as a great grain alternative. With a lower glycemic index than regular white potatoes, they are a better carbohydrate option for people with diabetes," says Mancuso.

3. Lentils and Beans

Packed with protein and wonderfully filling, lentils and beans are an excellent choice for meals that keep you satisfied while helping to stabilize your blood sugar.

"Pulses — which include lentils, dry peas, chickpeas, and beans — offer many of the same benefits as whole grains. They are rich in fiber, protein, iron, and B vitamins like folate. These legumes contain slow-digesting carbs that provide lasting energy and support healthy weight management," says registered nutritionist Jay Cowin from ASYSTEM.

Explore These Recipes:

• Lentil and Buckwheat Soup
• Roasted Sweet Potato Fries
• Bean Salad