Top 6 Grains for Insulin Resistance

Did you know that grains can actually help you manage your insulin resistance? I know it may be a surprise especially if you've always heard you should avoid carbohydrates if you have insulin resistance. However, certain grains contain incredible vitamins, minerals, and benefits that help with blood sugar control and weight management.


When it comes to grains and insulin resistance, not all grains are created equal. Some grains will help you balance your blood sugar better than others.


Here are the top six grains I recommend that have been shown to improve blood sugar and help you lose weight.



Top 6 Grains for Insulin Resistance


1. Quinoa

Quinoa is a gluten-free superfood that's actually a pseudo-grain. It's loaded with protein and magnesium making it an ideal preventative for diabetes.


How to Eat:

Use quinoa in place of rice as a side dish, add cooked and cooled quinoa to a salad, use it as a base for a grain bowl, or add it to a soup.


Recipes to Try:


2. Amaranth

Amaranth is a gluten-free grain that's loaded with protein and fiber making it optimal to blood sugar control. It is also high in antioxidants, reduces inflammation, and may help lower cholesterol.


How to Eat:

My favorite way to prepare amaranth is to pop it like popcorn. Then I sprinkle is on salads, mix it into homemade granola, or use as a smoothie topping. You can also cook it into a porridge or add to smoothies.


Recipes to Try:


3. Buckwheat

Similar to quinoa, buckwheat is a pseudo-grain. It's gluten-free and offers an delicious nutty flavor to any dish. Research has shown that it lowers blood sugar levels because it’s so rich in magnesium, fiber and inositol, which also reduces cravings.


How to Eat:

You can purchase buckwheat whole, as a flour, or as a hot cereal. I especially love having it as a hot cereal instead of oatmeal (see recipe here) and using the flour in gluten-free baking.


Recipes to Try:


4. Kamut

Kamut is an ancient grain that is a healthier replacement to modern wheat, especially for those who are sensitive to wheat. Kamut is rich in fiber and is rich in antioxidant minerals, such as manganese and selenium.


How to Eat:

You can purchase kamut flour to use in baking or in a hot cereal or puffed cereal form.


Recipes to Try:


5. Brown Rice

Brown rice is a nutrient-packed alternative to white rice. It's less processed than white rice, which has had its hull, bran and germ removed. Therefore it's rich in fiber as well as a good source of folate, riboflavin (B2), potassium, calcium, and manganese.


How to Eat:

Swap out your white rice for brown rice in any meal.


Recipes to Try:


6. Millet

Millet doesn't get the credit it deserves! It's such a tasty gluten-free grain that's full of fiber, protein, and prebiotics (which feed your gut bacteria).


How to Eat:

Serve it like rice on the side of a meal, use it as a grain bowl base, or scramble it with some eggs.


Recipes to Try:


If you can't find these grains in your local grocery store, you can find all of them online. To start incorporating them into your diet, my advice is to make a big batch of a grain each week and each day add a half cup into one of your meals for better blood sugar control.


 

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