In This ArticleView AllIn This ArticleWhole Grains and DiabetesThe #1 Whole GrainThe Bottom Line
In This ArticleView All
View All
In This Article
Whole Grains and Diabetes
The #1 Whole Grain
The Bottom Line
It can feel like there are a lot of rules when it comes to managing a chronic disease like high blood pressure or diabetes. A common misconception about diabetes is that you should beavoiding all carbs. While carbs do raise your blood sugar levels, not all foods with carbs affect the body the same way. In fact, experts agree thatyou can (and should) eat carbs when you have diabetes.
Carbohydrate foods' unique sugar, starch and fiber content drives your body’s response.Refined carbs(think baked goods, pasta and white bread) are generally lower in fiber and higher in sugar. Since they are easily digested, glucose rushes into your bloodstream. Eating a lot of refined carbohydrates can send your blood sugar on a roller coaster and can lead to dangerous diabetes complications over time. On the other hand, complex carbohydrates like whole grains, fruits, vegetables and legumes have the opposite effect. Thanks to their fiber content, digestion takes longer, so glucose enters the bloodstream gradually rather than all at once.
Rather than avoiding all carbs to keep your blood sugar in check, a smarter approach is to focus on including high-fiber carbs in your meals throughout the day. Read on to find out our favorite whole grain for lowering blood sugars.
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What’s the Relationship Between Whole Grains and Diabetes?
A “whole” grain still contains all the parts of the plant—the bran, germ and endosperm. By consuming the grain whole, you reap the benefits of all the nutrients packed inside, like fiber, antioxidants, B vitamins and healthy fats. This combination of nutrients makes whole grains such a boon for disease prevention. In fact, a large study from 2020 published in theBritish Medical Journalthat included data from almost 200,000 individuals found that people who ate whole grains had a 29% lower risk of developing diabetes than those who rarely ate them.
If whole grains can lower your risk of developing diabetes, can they also help you manage your blood sugar? We think so. A 2020 analysis of over 20 studies published in theJournal of the Academy of Nutrition and Dieteticsnoted that replacing refined grains with whole grains could significantly lower hemoglobin A1C (a measure of blood sugar).
Plus, the digestion-slowing effects of fiber aren’t the only reason whole grains are a blood sugar superhero. A small 2019 study fromMolecular Nutrition & Food Researchfound that when participants were eating a whole-grains-based diet, their beta cell function (thecells that secrete insulin) was better than when they were on the refined-grain diet. When more insulin is available, your cells have more access to the glucose in your bloodstream for energy.
Have we convinced you to start adding whole grains to your plate yet? While all whole grains can be enjoyed whenliving with diabetes, our top pick for lowering high blood sugar is barley—here’s why.
Why Barley Is Great for Lowering High Blood Sugar
Barley has a similar nutrition profile to oats, which research shows may helpmanage your weight, lower blood pressure andimprove blood sugar. Pearled barley has been partially refined, so choose whole-grain barley when possible since it will digest more slowly.
According to theUSDA, 1 cup (157 grams) of cooked pearled barley provides:
Rich in Soluble Fiber
Beta-glucan is a type of soluble fiber that has been well-studied for its health benefits. Although oats get all the attention for their beta-glucan content, barley contains just as much of this fabulous fiber. A 2021 intervention trial published in theJournal of Functional Foodsfound that consuming just 5 grams of beta-glucan daily for 12 weeks was enough to significantly improve hemoglobin A1C.
Source of Antioxidants
Chronic inflammation and diabeteshave a complicated relationship. There’s evidence that chronic inflammation can increase one’s risk of developing diabetes, but on the flip side, inflammation is also a complication of diabetes. Incorporating foods rich in antioxidants (like whole grains) can help neutralize the free radicals to blame for chronic inflammation. Barley is rich in phytochemicals like phenolic acid, flavonoids, phytosterols and tocols (a form of vitamin E), all of which fight oxidative stress, per a 2020 article fromNutrients.
Versatile
Carbs don’t have to be the bad guy when you have diabetes. In fact, they can help you manage your condition. Working closely with your health care provider and dietitian can help determine how many carbs you should eat daily. Prioritizingfiber-rich carbohydrateslike fruits, vegetables, whole grains and legumes is a solid strategy for lowering blood sugars. Whole grains, like barley, are not only packed with fiber but also offer essential nutrients that support optimal blood sugar control and overall health.
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