Top 5 healthy grains to improve insulin resistance recommended by nutritionists

Reviewed by nutritionist Maria Laura Haddad-Garcia

The main points

• High carbohydrate food is often stunned when it comes to blood sugar and insulin resistance.

• Small grains with a lot of soluble fiber can actually help improve insulin resistance.

• Oats, barley, buckwheat, brown rice and quinion have soluble fiber for healthier blood sugar.

Our bodies are designed to know how to digest food. For example, they break down carbohydrates into glucose, a body desired energy source. The pancreas then produces the hormone insulin and relieves it to the blood, supports body cells to take glucose.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, body cells ignore insulin resistance. Food glucose remains in the blood, causing the pancreas to make the body cell receptors more insulin to react and allow glucose to enter the cells.

According to the source of the resources of the National Library of Medicine, Statpearls, 2021. A National Health and Nutrition Survey has estimated that 40% of US adults between the ages of 18 and 44 have insulin resistance. You may not even know that you have insulin resistance unless you take the usual blood performance to check your blood sugar because you may have symptoms associated with condition.

High carbohydrate foods are often tested for health management. For example, grains and grains mistakenly realize that they are overloaded with sugar and can increase blood sugar, which can reduce body insulin response over time. However, we talked to registered nutritionists and certified diabetes educators who believe that eating certain high -carbohydrate foods, including whole grain and whole grain grain, which is rich in fiber and protein with minimal added sugar, may be a promising part of the subtramental diet. Here are our five best whole grain sets to improve insulin resistance.

Oats

Oats are a great source of soluble fiber, especially beta-glucan, a type of soluble fiber shown in bodies of studies to prevent blood sugar levels, improve insulin sensitivity and lower LDL cholesterol. A clinical trial from 2021 Functional food log It is also found that eating 5 grams of beta-glucan from oats a day has significantly improved hemoglobin A1C for 12 weeks, which is a blood sugar control marker within three months.

Based on USDA, you will find almost 4 grams of beta-glucan in each 100 grams (about 3.5 ounces) of steel. Beta-glucan also provides boiled oats with its viscous and thick texture. Use oats as a binder in meat and vegetable loafs such as our old -fashioned cutlet, or thickened the dough to light, fluffy oatmeal with maple fruit.

Oats are pulsing to a bread -like texture, such as punk to cover the meat. This is a great hacking into extra fibers and nutrients if you lack the whole grain punk for Casseroles and fried chicken.

Barley

Barley is another non -crushed grain full of soluble fiber. Based on USDA, barley flour contains more than 4 grams of soluble fiber per 100 grams served in beta-glucan. 2020 Clinical nutrition studies He noted that beta-glucan could positively affect blood glucose levels after meat and promote sensitivity to insulin (how effectively your body responds to insulin), potentially due to delaying digestion and absorption.

Barley produces a great garnish and sincere addition to grain bowls, soups, stews and salads. It has a chewing texture that absorbs the flavors well. Try to use body barley instead of pearled barley, as the body barley contains more fiber than Pearled.

Quinoa

Kvinoa may not be the first grains that come to mind when thinking about fiber, but this furry textured grain deserves attention.

2023 A study published The walls of physiology 138 participants with impaired glucose intolerance, which were accidentally divided into control and quinoa-intervention groups as part of a one-year study. Researchers found that, compared to the control group, those with Quinoa added how their consumption improved their blood sugar after meals and insulin sensitivity and delayed progression from glucose tolerance diabetes.

These conclusions may be related to the amount of whole grain fibers, as it is packed with 5 grams of fiber per 1 cup cooked in a cooked portion, each USDA. The ladder is also rich in plant proteins, so you can feel longer, because, for example, fiber and protein also help to slow down digestion.

Quinoa is delicious as a garnish, the base and ingredient of salads and desires, mixed in mixed quality. Because Quinoa has a mild taste, it can absorb sweeter notes from foods such as carrots, cinnamon and raisins, or savory flavors with fresh herbs such as parsley and dill. View our healthy quinoa recipes for dish and snack inspiration!

Griegiai grits

Buckwheat grits, also known as Kasha, are the seeds of buckwheat plant. Based on USDA, 1 cup of cooked roasted grits offers almost 5 grams of fiber.

Including buckwheat grits as part of a balanced eating model could prevent blood glucose levels, improve insulin sensitivity and reduce A1C, notes 2023. Food Science and Nutrition review.

Another review from 2022 Personal Medicine Journal Indicates that eating buckwheat regularly can also be associated with reduced blood glucose levels.

Roasted healthy buckwheat grits are nuts and crunchy, and cooked in texture is similar to rice. You can add buckwheat grits to Porridges, Granola, Pancakes, Salad, Pilafs, Risotta and Meat dishes. If you are looking for something sweeter side, make some stuffing buns with roasted grits or our buckwheat pancakes.

Brown rice

While rice often gets bad rap to increase blood sugar, there are reasons why brown rice is on our list. For beginners, brown rice is an unpolned grain with 3 grams of fiber per 1 cup of cups, USDA says.

While eating brown rice does not appear to have blood sugar levels and improve A1C levels, it can help slow down carbohydrate digestion and absorption. Details of Food Science and Food Safety Reviews;

Brown rice is a versatile ingredient with a mild taste. Use it as a basis for savory rice bowls, pilafs and even desserts, such as mango sticky brown rice.

How healthy grains improve insulin resistance

Although healthy grains are rich in soluble and insoluble fiber, soluble fiber can have a more pronounced effect on stabilizing blood sugar and increasing insulin sensitivity, in 2025. Investigation published in 2025 International food research.

When you eat whole grain packed with a soluble fiber, mixing fiber with food absorbs water and form gel. This gel -like feature restricts food contact with absorbed surfaces during the digestive tract, which slows down digestion and how rapidly absorbing glucose.

At the same time, soluble fiber enzymes, encouraging the production of short chain fatty acid (SCFA). SCFA, in turn Biomolecules;

“In response to food, [GLP-1] helps to improve [glucose tolerance and] Sensitivity of insulin by increasing the release of insulin and slowing the stomach emptying to regulate blood sugar metabolism, ”explains Michelle Routhenstein, MS, RD, CDE, registered nutritionist and certified diabetes teacher.

Jonathan Valdez, MBA, RDN, CDN, CDCES, as well as a registered dietitian and certified diabetes educator, adds that intestinal friendly bacteria are produced by SCFA when they eat fermented soluble fiber. The SCFA is then absorbed into the body, maintaining the nerves associated with glucose and cholesterol regulation. 2023 Systemic review and meta -analysis of Nutrition reviews It concluded that eating foods with soluble fiber in moderation, including whole grains, can increase SCFA production and improve insulin sensitivity.

Routhhenstein offers the goal of reaching three to five servings of various healthy grains that can contribute to better insulin sensitivity.

Other tips to reduce insulin resistance

While eating various healthy grains is very important to fight insulin resistance, the complexity of the condition exceeds it. Your common diet, sleep, stress, lifestyle choice, genetics and can even play an important role. Here are some other tips to help reduce insulin resistance.

• Include vegetable foods. There is evidence that the inclusion of various plant foods can reduce the risk of type 2 diabetes.

• Get and stay active. The American Diabetes Association says that when you are active, your cells become more sensitive to insulin, helping it work more efficiently by lowering blood sugar. Start where you are and try to work up to 150 minutes each week for moderate. And remember that any amount of movement is better than any movement.

• Create a sleep routine: Good night sleep is not just enough rest; Based on 2022 Systemic overview, it can also affect your body sensitivity to insulin Curet; To get a quiet night, create a sleep routine that can help you sleep well for seven hours – nine hours, for example, to keep a dark room, limit caffeine in the afternoon and evening and avoid screen time before bed.

Our expert is taking

Eating healthy grains rich in soluble fiber such as oats, barley, quinoa, buckwheat and brown rice, and regularly, as well as various nutritious foods, can help improve insulin sensitivity. Remember that insulin resistance requires a multifaceted point of view, including attention to your level of activity, sleep habits and other lifestyle factors. Start a discussion with your health care professional or registered nutritionist today!

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