The 7 Best Anti-Inflammatory Whole Grains for Diabetes, According to Dietitians

Some inflammation is obvious, like the redness and swelling you might see around a cut. But chronic inflammation is mostly invisible—and insidious. Over time, chronic inflammation damages tissues and increases the risk of developing heart disease, obesity, type 2 diabetes and more.

Inflammation is also a complication of diabetes. When inflammation goes unchecked, it can cause cells to become more insulin-resistant, which leads to higher-than-normal blood sugars.

Luckily, both inflammation and blood sugars can be reined in by prioritizing certain dietary nutrients. One group of foods in particular—whole grains—provides many of the essential nutrients that are key to taming inflammation and controlling blood sugars. We asked the experts to weigh in with their top picks for anti-inflammatory whole grains for diabetes. 

Health Benefits of Whole Grains for Diabetes

Grains contain carbohydrates, so when you eat them, your blood sugar levels rise. That’s OK, even if you have diabetes. If you are actively managing your blood glucose, the key is choosing the right kind of grains, being mindful of portion sizes and pairing them with protein foods, which can help mitigate blood sugar spikes. Refined grains are stripped of the grain’s germ and bran, which contain fiber and other nutrients. This is why eating refined grains (like white rice) and foods made with them (like white bread) can cause rapid spikes in blood sugar and may worsen inflammation.

On the other hand, whole grains are “whole” because they contain all three components of the grain: endosperm, germ and bran. “Whole grains are higher in fiber; this helps slow down the digestion process, leading to a more gentle rise in blood sugar levels,” says Vandana Sheth, RDN, CDCES, a plant-based nutrition and diabetes expert based in Los Angeles. In addition to their fiber content, whole grains also contain nutrients that support insulin sensitivity and glucose metabolism, such as magnesium, chromium and folate.

Whole grains can also tackle inflammation. “The antioxidants and anti-inflammatory compounds found in whole grains may help reduce risk of complications related to chronic inflammation in those with diabetes,” says Sheth. In fact, a review of studies found that consuming whole grains was effective at improving at least one marker of inflammation.

The 7 Best Anti-Inflammatory Whole Grains for Diabetes

1. Oats

Incorporating more whole grains into your diet can be as simple as starting your day with a bowl of oatmeal. This shelf-stable and versatile whole grain provides 4 grams of filling fiber per ½-cup (uncooked) serving, as well as essential nutrients like iron, potassium, magnesium and zinc. The fiber in oats is key to managing blood sugars. Oats are particularly rich in a specific type of soluble fiber called beta-glucan that slows digestion, helping regulate your blood sugar response to meals.

In addition, “Oats have anti-inflammatory properties that make them helpful for managing blood sugar and reducing inflammation,” says Sheth. 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.

2. Brown Rice

When making the swap from refined grains to whole grains, the switch from white rice to brown rice is a simple one. As a true whole grain, brown rice still contains the bran and germ layers, which is where you find most of the fiber, vitamins and minerals. A 1-cup serving of cooked brown rice has an impressive 3 grams of fiber to promote satiety and stabilize blood sugars. Brown rice is also rich in phenols and flavonoids, compounds with antioxidant properties that help ward off chronic inflammation.

Create an inflammation-busting meal by pairing brown rice with salmon and veggies like we did in these Salmon Power Bowls. 

3. Quinoa

While not technically a grain (it’s actually a pseudo-cereal), quinoa still deserves a spot on this list since it has a nutrition profile and health benefits similar to other whole grains. “Quinoa is packed with fiber, protein and magnesium, making it a great choice for insulin sensitivity and overall health,” says Pittsburgh-based Jessica DeGore, RDN, CDCES, owner of Dietitian Jess.

A 1-cup serving of cooked quinoa contains a whopping 8 grams of protein and 5 grams of fiber. It’s also an excellent source of magnesium, a mineral that plays an essential role in helping insulin bind to cells, allowing glucose to enter them. If you are looking for a delicious way to serve up quinoa for dinner, try our Baghali Pollow with Quinoa (Persian-Style Quinoa and Beans with Chicken).

4. Barley

Tired of oats? Give barley a try. This chewy grain with a mild nutty flavor is also packed with beta-glucan. According to Sheth, this soluble fiber not only helps to manage blood sugars, it also provides anti-inflammatory properties, making it a good choice for people who have diabetes.

When shopping for barley, look for hulled barley, which is a type of whole-grain barley. Pearled barley, which has the bran removed, or quick barley, which is parboiled, are not technically whole grains. These varieties still provide more nutrition and fiber compared to refined grains, so you can count them as a whole grain. The chewy texture of barley lends itself well to grain-based salads like in our Pistachio-Crusted Chicken with Warm Barley Salad.

5. Buckwheat

Like quinoa, buckwheat is another pseudo-grain that is grouped together with whole grains due to its similar nutritional profile. Similar to the other grains on this list, buckwheat is a good source of fiber. It contains more than 3 times the fiber compared to all-purpose wheat flour. Buckwheat also contains antioxidants like rutin that help combat the inflammation that can worsen diabetes. Though its name implies otherwise, buckwheat is indeed gluten-free.

6. Popcorn

Surprise! Popcorn is not only a popular crunchy snack but also qualifies as a whole grain. It’s also a good source of fiber, with 3.5 grams in a 3-cup serving, so it makes for a diabetes-friendly snack option. Popcorn is also surprisingly high in antioxidants, so you can snack and fight inflammation at the same time. Choose air-popped popcorn and flavor it yourself, like in our Lime & Parmesan Popcorn.

7. 100% Whole-Wheat Bread

It’s a common misconception that you need to give up bread when you have diabetes. That’s not the case. Whole-wheat bread can fit into a diabetes diet without wreaking havoc on your blood sugars. Made from whole-grain flour, this bread delivers on fiber (2 grams per slice) and inflammation-lowering antioxidants. That extra fiber will slow down the absorption of carbs for a smaller impact on blood sugars. For a more stable blood sugar response, top bread with protein-rich foods, such as cottage cheese, an egg or your favorite nut butter.

The Bottom Line

While eating too many refined grains may lead to chronic inflammation and higher blood sugars, whole grains like the ones on this list are packed with fiber and other nutrients that support both better blood sugar management and lower inflammation. To start incorporating more of these whole-grain options in your day, enjoy a warm bowl of oatmeal for breakfast, make a diabetes-friendly sandwich for lunch, munch on popcorn for a snack or serve up a scoop of quinoa or brown rice with a go-to dinner for diabetes.