Check your pantrythese fiber-rich whole grains are versatile, filling and delicious.
It breaks down carbs into glucose, the body’s preferred energy source.
Thepancreas makes the hormone insulinand releases it to the bloodstream, supporting body cells to uptake the glucose.
Photo:Photographer: Sara Baurley, Food Stylist: Julia Levy, Prop Stylist: Josh Hoggle
High-carb foods, such as cereals and grains, are often under scrutiny when managing health.
Keep reading to discover how, and the types of whole grains that improve insulin sensitivity.
Valdez adds that gut-friendly bacteria produce short-chain fatty acids.
These SCFAs are then absorbed into the body, supporting the nerves involved with glucose and cholesterol regulation.
Beta-glucan also gives cooked oats their viscous and thick texture.
Pulse oats into a breadcrumb-like texture, like panko, to coat meats.
It has a chewy texture that absorbs flavors well.
Quinoa is delicious as a side dish, a base for salads andcasserolesand an ingredient mixed into stir-fries.
Our17 Best Quinoa Dinner Recipesare great for meal inspirations!
Buckwheat Groats
Buckwheat groats, also known as kasha, are the seeds of the buckwheat plant.
Per theUSDA, 1 cup of cooked roasted groats offers almost 5 grams of fiber.
Toasted whole buckwheat groats are nutty and crunchy, and when cooked their texture is similar to rice.
If you have a sweet tooth, make some filling muffins with roasted groats.
First starters, brown rice is a whole grain with3 grams of fiber per 1-cup serving.
How Much Whole Grains Should You Eat to Improve Insulin Sensitivity?
Since individual needs may vary, consulting a registered dietitian for personalized dietary advice is recommended.
