What are five whole grains that help improve insulin resistance?
Aug 21, 2025
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However, changing the diet to whole grains rich in water-soluble fiber instead of refined grains can improve insulin resistance and help control blood sugar. High insulin resistance, the most important prerequisite for the occurrence of type 2 diabetes, increases the risk of complications such as cardiovascular disease and metabolic disease as well as diabetes.
The U.S. health media Eating Well guided the experts on '5 Best Whole Grains to Improve Insulin Resistance'.
First of all, oats are an excellent source of beta-glucan, a type of water-soluble fiber. Beta-glucan is known to prevent a sudden rise in blood sugar, improve insulin sensitivity, and lower LDL cholesterol. A 2021 clinical study published in the Journal of Functional Foods also found that daily intake of 5g of beta-glucan from oats for 12 weeks significantly improved hemoglobin A1C, an indicator of glycemic control, for 3 months.
Barley is another whole grain rich in water-soluble fiber. According to a 2020 study by Clinical Nutrition Research, beta-glucan has a positive effect on postprandial blood sugar levels and promotes insulin sensitivity, delaying digestion and absorption.
Quinoa is rich in plant protein as well as fiber. Protein also helps slow digestion, so you can feel full longer. A 2023 study published in Frontiers in Physiology found that people who consumed quinoa had improved postprandial blood sugar levels and insulin sensitivity and delayed progression to diabetes.
The fourth is buckwheat According to the U.S. Department of Agriculture (USDA), one cup of cooked roasted powder contains nearly 5 grams of fiber. It is known to improve blood sugar spike prevention and insulin sensitivity. Studies have also shown that regular consumption of buckwheat is also associated with lower fasting blood sugar levels.
Brown rice helps slow digestion and absorption of carbohydrates, lowering postprandial blood sugar levels and improving insulin sensitivity. Brown rice's blood sugar index (GI) is about 50-55, lower than that of white rice, which is 80-90. In addition, magnesium, which is four times the white rice, has a positive effect on improving insulin sensitivity.
When you eat whole grains rich in water-soluble fiber, the fiber absorbs water and forms a gel to mix it with food, which slows gastric emptying and limits contact between nutrients (especially glucose) and enzymes in the small intestine. As a result, the rate at which glucose is absorbed into the blood is slowed and blood sugar slowly rises.
This article was translated by Naver AI translator.
