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: Food digestion comes naturally to our bodies. It converts carbohydrates into glucose, which is the body’s favored energy source. To help body cells absorb glucose, the pancreas produces the hormone insulin and delivers it into the bloodstream.

Insulin resistance, according to the National Institute of Diabetes and Digestive and Kidney Diseases, is a result of body cells that either do not respond to insulin or ignore it. Food-derived glucose remains in the bloodstream, which causes the pancreas to produce more insulin, which in turn causes the body’s cell receptors to react and permit glucose to enter the cells.

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

1. Oats

• Oats are a great source of soluble fiber, especially beta-glucan, which has been demonstrated in numerous studies to reduce LDL cholesterol, enhance insulin sensitivity, and minimize blood sugar rises. Hemoglobin A1C, a measure of blood sugar control, was shown to be considerably improved over a three-month period by consuming 5 grams of beta-glucan from oats every day for 12 weeks, according to a clinical study published in the Journal of Functional Foods in 2021.

• Every 100 grams, or roughly 3.5 ounces, of steel-cut oats has nearly 4 grams of beta-glucan, according to the USDA. The thick and viscous texture of cooked oats is also a result of beta-glucan. Oats can be used as a thickening agent to make fluffy oatmeal or as a binder in meat and vegetable loaves like our Old-Fashioned Meatloaf. Pancakes with Maple Fruit.

• To coat meats, pulse oats into a texture like to panko, or bread crumbs. If you’re out of whole-wheat panko for baked chicken and casseroles, this is a great shortcut for extra nutrients and fiber.

2. Barley

• According to a 2019 study that was published in Food Science & Nutrition, barley is another whole grain high in soluble fiber, with an estimated 5 grams of soluble fiber per 100 grams of the grain.

• Similar to oats, barley contains beta-glucan, which may have a beneficial effect on blood glucose levels after meals and enhance insulin sensitivity (the effectiveness with which your body responds to insulin), possibly by prolonging the process of digestion and absorption. This was highlighted in a study published in Clinical Nutrition Research in 2020.

• Barley is a great addition to salads, breakfast bowls, soups, stews, and porridges. It also makes a great side dish. Its chewy texture allows tastes to seep through easily. For a well-rounded and nourishing dinner, we love serving barley with steelhead trout and a side vegetable.

3. Quinoa

• In a 2023 study that was published in Frontiers in Physiology, 138 people with impaired glucose intolerance were split into control and quinoa-intervention groups at random and the trial lasted for a year. Researchers discovered that individuals who included quinoa as a staple in their diet had better insulin sensitivity and post-meal blood sugar levels than the control group. They also showed a delayed development from impaired glucose tolerance to diabetes.

• Given that a 1-cup cooked portion of whole grains contains 5 grams of fiber, these findings may be explained by the fiber content of the grain. Because quinoa is high in protein as well as fiber, you might feel fuller for longer. Protein also slows down digestion.

• Quinoa is a great addition to stir fries, a base for salads and casseroles, and a side dish. Due to its mild flavor, quinoa can take on savory flavors from fresh herbs like parsley and dill, or sweeter notes from foods like carrots, cinnamon, and raisins. For meal ideas, check out our collection of the Top 17 Quinoa Dinner Recipes!

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4. Buckwheat Groats

• The seeds of the buckwheat plant are called groats, or kasha. One cup of cooked roasted groats provides nearly five grams of fiber, according to the USDA

• According to a 2023 Food Science & Nutrition review, buckwheat groats included in a balanced meal pattern could reduce A1C, improve insulin sensitivity, and stop blood glucose roller coaster.

• According to a 2022 review published in the Journal of Personalised Medicine, consuming buckwheat on a regular basis may help reduce fasting blood glucose levels.

• When cooked, toasted whole buckwheat groats have a texture akin to that of rice. They are crispy and nutty. Buckwheat groats can be included in salads, pilafs, risottos, pancakes, porridges, and meat meals. If you’re craving something sweet, have some filling muffins with roasted groats.

5. Brown Rice

• While rice often gets a bad rap for raising blood sugar levels, there are reasons why brown rice is on our list.
• Despite the common misconception that rice causes blood sugar spikes, brown rice is on our list for a reason.
• To begin with, a cup of brown rice contains 3 grams of fiber, making it a whole grain.

• According to a 2022 review published in Comprehensive Reviews in Food Science and Food Safety, eating brown rice can help slow down the digestion and absorption of carbohydrates, which can help lower post-meal glucose levels and improve insulin sensitivity. However, eating brown rice does not appear to lower fasting blood sugar levels or improve A1C levels.

• Use brown rice, an adaptable food with a moderate flavor, as the foundation for desserts like Mango Sticky Brown Rice and savory rice bowls and pilafs.

The Bottom Line

• Eating whole grains rich in soluble fiber, such as oats, barley, quinoa, buckwheat groats and brown rice in moderation and regularly, along with a diverse range of nutritious foods, may help improve insulin sensitivity. Keep in mind that addressing insulin resistance requires a multifaceted approach, including focus on your activity level, sleeping habits and other lifestyle factors—start the discussion with your doctor or registered dietitian today!