The 5 Best Whole Grains to Help Improve Insulin Resistance, Recommended by Dietitians

The 5 Best Whole Grains to Help Improve Insulin Resistance, Recommended by Dietitians :-We have compiled a list of the five greatest whole grains that have the ability to assist in improving insulin sensitivity. This list was established based on the findings of our inquiry as well as the comments made by dietitians.

The 5 Best Whole Grains to Help Improve Insulin Resistance, Recommended by Dietitians

1. Oats

• Beta-glucan, a form of soluble fiber, has been demonstrated in several bodies of study to minimize spikes in blood sugar levels, enhance insulin sensitivity, and lower LDL cholesterol. Oats are a good source of soluble fiber, particularly beta-glucan.
• Consuming 5 grams of beta-glucan derived from oats on a daily basis for a period of 12 weeks was found to significantly enhance hemoglobin A1C, which is a marker for blood sugar control over a period of three months, according to a clinical study that was published in the Journal of Functional Foods in 2021.
• Every 100-gram serving of steel-cut oats, which is approximately 3.5 ounces, contains almost 4 grams of beta-glucan, as stated by the United States Department of Agriculture (USDA). Additionally, beta-glucan is responsible for the sticky and thick consistency of cooked oats. Oats can be used as a binder in meat and vegetable loaves, such as our Old-Fashioned Meatloaf, or as a thickener in the preparation of fluffy oatmeal pancakes with maple fruit.
• Oats can be ground into a breadcrumb-like consistency, similar to panko, in order to cover meats. In the event that you are out of whole-wheat panko for casseroles and baked chicken, this is a wonderful hack that will provide you with more fiber and nutrients.

2. Barley

• Another whole grain that is high in soluble fiber is barley. A 2019 study in the journal Food Science & Nutrition found that 100 grams of barley has about 5 grams of soluble fiber.
• Like oats, barley has beta-glucan, which, according to a 2020 study from Clinical Nutrition Research, may improve insulin sensitivity (how well your body reacts to insulin) and lower blood sugar levels after a meal. This may be because it slows down digestion and absorption.
• Barley is a hearty grain that goes well with soups, stews, salads, breakfast bowls, and cereals. The chewy texture lets tastes soak in well. One of our best ways to make a healthy and well-balanced meal is to serve barley with steelhead trout and a side vegetable.
• Another whole grain that is high in soluble fiber is barley. A 2019 study in the journal Food Science & Nutrition found that 100 grams of barley has about 5 grams of soluble fiber.
• Like oats, barley has beta-glucan, which, according to a 2020 study from Clinical Nutrition Research, may improve insulin sensitivity (how well your body reacts to insulin) and lower blood sugar levels after a meal. This may be because it slows down digestion and absorption.
• Barley is a hearty grain that goes well with soups, stews, salads, breakfast bowls, and cereals. The chewy texture lets tastes soak in well. One of our best ways to make a healthy and well-balanced meal is to serve barley with steelhead trout and a side vegetable.

3. Quinoa

• Quinoa might not be the first grain that comes to mind when you think of fiber, but this fluffy grain deserves to be the star of the show.
• In a 2023 study published in Frontiers in Physiology, 138 people with reduced glucose intolerance were randomly split into two groups: the control group and the quinoa-intervention group.
• The study lasted for one year. Researchers discovered that people who ate quinoa as a main food had better insulin sensitivity and lower blood sugar levels after meals compared to the control group. They also took longer to go from poor glucose tolerance to diabetes.
• This might have something to do with the fiber level of the whole grain, which has 5 grams of fiber per 1-cup cooked serving. Because it’s high in protein and fiber, quinoa may make you feel full for longer. Protein and fiber both help digestion go more slowly.
• You can serve quinoa as a side dish, use it as a base for soups and casseroles, or mix it into stir-fries. Since quinoa doesn’t have a strong flavor on its own, it can take on the sweetness of foods like raisins, cinnamon, and carrots, or the spicy flavor of fresh herbs like parsley and dill.Our 17 Best Quinoa Dinner Recipes can help you come up with new meals.

4. Buckwheat Groats

• The seeds of the buckwheat plant are called groats or kasha. The USDA says that 1 cup of cooked roasted groats has nearly 5 grams of fiber.
  A 2023 review in Food Science & Nutrition says that eating buckwheat groats as part of a healthy diet could keep blood sugar levels from going up and down, making insulin work better, and lowering A1C.
• Another study from 2022 in the Journal of Personalised Medicine suggested that regular buckwheat consumption may also be linked to lower blood glucose levels when you wake up.
• When toasted, whole buckwheat groats taste nutty and are crunchy. When cooked, they have a feel like rice. Groats of buckwheat can be used in pancakes, porridge, salads, pilafs, risottos, and meat recipes. If you want something sweet, try making muffins with roasted groats.

5. Brown Rice

• People often say that rice is bad for you because it makes your blood sugar go up, but there are good reasons for putting brown rice on our list.
  To begin, brown rice is a whole grain that has 3 grams of fiber per cup.
• A 2022 review from Comprehensive Reviews in Food Science and Food Safety found that eating brown rice can help slow down the digestion and absorption of carbohydrates, which can lower post-meal glucose levels and make insulin work better. However, eating brown rice doesn’t seem to lower fasting blood sugar levels or improve A1C levels.