1. Oat
The fiber in oats is key to managing blood sugars. Oats are particularly rich in a specific type of soluble fiber called beta-glucan that slows digestion, helping regulate your blood sugar response to meals.
2. Brown Rice
When making the swap from refined grains to whole grains, the switch from white rice to brown rice is a simple one.
3. Quinoa
While not technically a grain (it’s actually a pseudo-cereal), quinoa still deserves a spot on this list since it has a nutrition profile and health benefits similar to other whole grains.
4. Barley
Tired of oats? Give barley a try. This chewy grain with a mild nutty flavor is also packed with beta-glucan.
5. Buckwheat
Like quinoa, buckwheat is another pseudo-grain that is grouped together with whole grains due to its similar nutritional profile. Similar to the other grains on this list, buckwheat is a good source of fiber.
6. Popcorn
Surprise! Popcorn is not only a popular crunchy snack but also qualifies as a whole grain. It’s also a good source of fiber, with 3.5 grams in a 3-cup serving, so it makes for a diabetes-friendly snack option.