People with diabetes aren’t saying goodbye to pasta or noodles altogether; they can still enjoy foods made from whole grains.
Whole grains are rich in dietary fiber, which helps lower cholesterol levels and the risk of heart disease. Dietary fiber also slows the absorption and digestion of carbohydrates so that blood sugar doesn’t rise as quickly as it would if you ate refined grains. In addition, whole grains can help control weight because they provide a prolonged feeling of satiety.
While whole grains are the best food for getting dietary fiber, fiber supplements can also help increase fiber intake.
It is important to note that people need to drink more water to prevent bloating and cramping as they slowly increase their dietary fiber intake.
Increasing whole grain intake
Modifying your diet is the easiest way to increase your whole grain intake, for example by using whole wheat pasta and brown rice instead of white flour staples and rice. In addition, here are a few suggestions.
- Add grains like barley and wheat to soups, dishes, and tossed salads for added flavor.
- Use half whole wheat flour and half oat flour or buckwheat flour instead of regular white flour when baking bread or pastry.
- Use quinoa instead of rice, or cook shrimp and chicken wrapped in quinoa instead of flour or breadcrumbs.
Identifying whole grain foods
Some foods in the supermarket look like they contain whole grains, but they don’t. You need to look carefully at food labels, such as:
- Enriched Wheat contains only some grains;
- “Contains whole grains,” “Made with whole grains,” or “Mixed grains,” which may not be 100% whole grains.
You need foods that list “whole grains” as a primary ingredient.
Don’t eat too much
The amount of whole grains you can eat depends on your body’s ability to regulate blood sugar. It is recommended that people with diabetes consult a doctor or dietitian to learn how to incorporate whole grains into their diet and then develop a plan to suit their tastes to help better control their blood sugar.
What’s so great about whole grains?
The reason that whole grain pasta and brown rice are better for you than white flour staples and white rice is because of the way the grains are processed.
Grains are made up of 3 parts. The bran is in the outer layer and contains fiber, antioxidants, B vitamins, and minerals. The endosperm is in the middle, the starch layer, and contains mostly carbohydrates, but also small amounts of protein, B vitamins and minerals. The germ is in the inner layer and is rich in vitamins and minerals and also contains healthy fats.
Whole grains are made up of 3 components, containing vitamins, minerals, carbohydrates, and fiber. Refined grains contain only the endosperm starch layer, and therefore have less fiber and mineral content.
Whole grains include: brown rice, milled dry wheat, buckwheat, millet, cereal, sorghum, quinoa, oats, rye, whole wheat, etc.