This shelf-stable and versatile whole grain provides 4 grams of filling fiber per ½-cup (uncooked) serving, as well as essential nutrients like iron, potassium, magnesium and zinc.
1. Oat
As a true whole grain, brown rice still contains the bran and germ layers, which is where you find most of the fiber, vitamins and minerals.
2. Brown Rice
A 1-cup serving of cooked quinoa contains a whopping 8 grams of protein and 5 grams of fiber.
3. Quinoa
Tired of oats? Give barley a try. This chewy grain with a mild nutty flavor is also packed with beta-glucan.
4. Barley
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.
5. Buckwheat
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.
6. Popcorn
It’s a common misconception that you need to give up bread when you have diabetes. That’s not the case. Whole-wheat bread can fit into a diabetes diet without wreaking havoc on your blood sugars.
7. 100% Whole-Wheat Bread