Most people think that if you have diabetes you can't eat carbs. They are wrong. Fiber-rich whole-grain carbs are an essential part of a health diet, and are much better than white flour and other refined carbs at keeping blood glucose at optimal levels.
Grains like brown rice, whole wheat or barley are labeled "whole" because they contain all three naturally occuring layers--the germ, endosperm and bran--that are stipped out of the processed grains such as white rice and all-purpose flour. that means whole grains are packed with soluble and insoluble fiber, important to proper digestion, regulation of blood glucose and controld of LDL (bad) cholesterol. They're also good sources of trace minerals like magnesium, iron and potassium, which help maintain muscles, bones and nerves.
You can safely enjoy up to three servings of whole grains a day. A 1/2 cup serving typically contains about 20 grams of carbs and about 80 calories. Grains can be prepared the way you would rice or rolled oats, in a pot or rice cookier with two parts water to one part whole grain over low heat.
Current research suggests that eating throughout the day is helpful to blood glucose control. That means thinking beyond just the three traditional daily meals and incorporating smart snacks into your eating. Some easy ways to get whole grains intoyour snacks include: two crisp rye bread crackers with one ounceof string cheese; two brown rice cakes slathered with a tablespoon of peanut butter; one whole wheat wrap with two ounces of turkey breast and a slice of tomato; and 1/4 cup no-sugar-added granola with 1/2 cup skim milk.
Source: Christine Gerbstadt, M.D., R.D., is a certified diabetes educator and spokesperson for the American Diabetic Association.
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