What’s one food that can both tackle inflammation and help stabilize your blood sugar?
Ali Redmond
Some inflammation is obvious, like the redness and swelling you might see around a cut.
But chronic inflammation is mostly invisibleand insidious.
Photo:Ali Redmond
Inflammation is also a complicationofdiabetes.
Luckily, both inflammation and blood sugars can be reined in by prioritizing certain dietary nutrients.
We asked the experts to weigh in with their top picks for anti-inflammatory whole grains for diabetes.
Thats OK, even if you have diabetes.
Refined grains are stripped of the grains germ and bran, which contain fiber and other nutrients.
Whole grains can also tackle inflammation.
The 7 Best Anti-Inflammatory Whole Grains for Diabetes
1.
For example, when oats are fermented by gut bacteria, they create short-chain fatty acids that are anti-inflammatory.
Oats are also rich in compounds called phenols, which have been linked to lower inflammation.
Create an inflammation-busting meal by pairing brown rice with salmon and veggies like we did in theseSalmon Power Bowls.
Barley
Tired of oats?
Give barley a try.
This chewy grain with a mild nutty flavor is also packed with beta-glucan.
When shopping for barley, look forhulled barley, which is a key in of whole-grain barley.
The chewy texture of barley lends itself well to grain-based salads like in ourPistachio-Crusted Chicken with Warm Barley Salad.
Similar to the other grains on this list, buckwheat is a good source of fiber.
Popcorn is not only a popular crunchy snack but also qualifies as a whole grain.
100% Whole-Wheat Bread
Its a common misconception that you should probably give up bread when you have diabetes.
Thats not the case.
Whole-wheat bread can fit into a diabetes diet without wreaking havoc on your blood sugars.
2022;14(2):374.
Published 2022 Jan 16. doi:10.3390/nu14020374
U.S. Department of Agriculture.Oats, raw.
2021;10(11):2591.
2021;21(6):e170721189478.
Everta) for antioxidant capacity and total phenolic content.Antioxidants.
2019; 8(1):22. doi:10.3390/antiox8010022
USDA FoodData Central.Bread, whole-wheat, commercially prepared.
