For some people, the mere mention of “Type 2 Diabetes” is enough to invoke fear over the preconceived notion of not being able to eat normally anymore. The truth about Type 2 Diabetes, however, is that it doesn’t have to entail giving up delicious food like pasta and different kinds of bread. Although it may seem impossible at first, having a wide range of food options as someone with type 2 diabetes is very much possible with one particular ingredient: whole grains.
The benefits of whole grains
You’ve probably heard of whole grains or read about it in a magazine or supermarket promo at least a few times in your life. Whole grains, however, aren’t just a regular “health buff” fad that doesn’t give results, as they are an excellent source of fiber that provides certain benefits such as:
Lowered levels of cholesterol
Diminished risks of heart disease
Low levels of fat
As long as the food is made with whole grains, then it’s safe to assume that they’re a viable option for anybody suffering from type 2 diabetes. The best part about whole grains is that they can be found almost anywhere, making it much easier to have them as a staple part of your everyday diet.
How do whole grains help?
Whole grains are effective and safe for those with type 2 diabetes because they’re packed with fiber, essentially making them much more useful for keeping the body in shape. With dietary fibers being consumed regularly, people suffering from type 2 diabetes experience lower insulin resistance and after-meal spikes in blood sugar.
What is the best way to eat whole grains?
Whole grains aren’t too difficult to implement into your diet, but the sheer number of options can prove to be difficult when it comes to settling on a particular type of whole-grain food. To help switch up your diet to be more type 2 diabetes-friendly, here are a few ways that you can incorporate whole grains without having to make drastic changes:
1. Your essentials
The different kinds of food that you eat every day are most likely to have whole grain options that can be used in place of them. For example, if you rely on white bread and rice as sources of carbohydrates, then you can get whole wheat bread and brown rice as whole grain alternatives. Additionally, it’s best to watch out for other whole grain substitutes for foods that you usually consume so that it will be much easier to keep your condition under control.
2. Additives to your food
If whole grains can be used to substitute different types of staple foods in a diet, then there’s no doubt that they can also be added to an already-healthy food for an even better meal. You can add certain grains like bulgur wheat and barley to your soups, stews, casseroles, and salads to make things healthier while adding texture into the mix.
3. Replacements for certain ingredients
Lately, a lot of different food options in stores now come with “whole grain” options, which only means one thing: whole grains can also be used as an ingredient substitute. More often than not, there’s always going to be a whole grain ingredient substitute for anything that requires flour or anything starchy. For example, you can use whole-grain flour in your pancakes, muffins, and waffles for a healthier treat that won’t cause you to feel too much guilt.
Having type 2 diabetes no longer means having to eat boring, bland food for the sake of staying healthy. With whole grains being incorporated as a vital component of your diet, it will be much easier to keep everything under control without having to take the flavor out of the equation.
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