The 8 Best Whole Grains for Type 2 Diabetes
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8 Whole Grains That Can Help Prevent or Manage Type 2 Diabetes

Making the switch from simple to complex carbs can help stabilize your blood sugar, rev weight loss, and prevent heart disease.
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Updated on August 6, 2025
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8 Whole Grains That Can Help for Type 2 Diabetes

Discover 8 whole grains that can help manage or prevent type 2 diabetes.

Replacing refined, simple sugars in your diet with more complex sources, like whole grains, is an important step in preventing and managing type 2 diabetes.

Refined grains, found in foods like white rice and pasta, tend to result in blood sugar, or glucose, spikes shortly after eating, and energy crashes a little while later. But complex carbs, like brown rice and whole-wheat pasta, take longer to digest, which results in a steady release of glucose into the bloodstream.

Why? In part, it’s because whole grains are good sources of fiber, which helps slow the absorption of glucose.

 “A simple carb, meaning no fiber, is one that’s going to break down really fast and go right into the bloodstream,” says Joelle Malinowski, RD, a certified diabetes care and education specialist with Community Care Physicians in New York. “Fiber takes more time to digest, so it slows down the digestion of the carbohydrate and gives you better blood sugar control during the day.”
1

Brown Rice

brown rice in bowl on green counter
While white rice can be part of a diabetes-friendly diet when eaten in moderation, brown rice is a healthier choice. Brown rice ranks lower on the glycemic index than white rice, which means it’s less likely to lead to sudden spikes.

In fact, a 1-cup serving of cooked brown rice has 3.5 grams (g) of fiber, 86 milligrams (mg) of magnesium for 20 percent of the daily value (DV), and niacin, with 3 mg for 19 percent of the DV. It also packs 46 g of carbs.

Magnesium helps regulate muscles and nerve function, blood pressure, and blood sugar levels, which is helpful if you’re managing diabetes.

 And niacin is a B vitamin that supports the health of your nervous system, digestive system, and skin.

These vitamins and minerals can all support a healthy heart, too.

 Eating whole grains, in general, is associated with a decreased risk of cardiovascular disease and stroke. That’s important because adults with type 2 diabetes are 2 times more likely to develop heart disease than those without the condition.

2

Bulgur

bowl of bulgur
Bulgur is another whole grain that may reduce the risk of diabetes when eaten in place of simple, refined carbs. Like brown rice, it also contains magnesium and niacin and is rich in fiber: A 1-cup serving of cooked bulgur has 8.2 g of fiber. In general, most adults should aim to get between 22 and 34 g of fiber each day to reap the benefits.

Bulgur is also slightly higher in protein, with 6 g per 1-cup serving of cooked bulgur, and lower in calories and carbs than other whole grains, like brown rice. This makes it a good option if you’re trying to manage your weight.

Whole grains, in general, can also help with weight management due to their high fiber content. Losing or maintaining weight is often top of mind for people with type 2 diabetes. Being overweight and having obesity can increase the risk of the disease and make it more difficult to manage.

3

Oats

oats in pink bowl
“Oats are a food that is high in fiber and hence can control blood sugar levels,” says Kim Rose, RDN, a certified diabetes care and education specialist based in Sebring, Florida. They’re a popular whole-grain choice for someone managing diabetes because they’re easy to include in your breakfast routine. Eating a bowl of oatmeal can provide energy for your day. Plus, it’s rich in fiber and protein, so it can help you feel full longer.

Not to mention, oats can also significantly improve A1C levels, fasting glucose levels, and cholesterol among people with diabetes.

A ½-cup serving of cooked oatmeal in the morning counts as the equivalent of 1 ounce (oz) of whole grains.

 That serving has about 14 g of carbs and 2 g of fiber. 

Be sure to opt for steel-cut or rolled oats over instant if you can. “Instant ones are more processed, and the more processed, the less fiber there is,” Malinowski says. You’ll also want to try to avoid oatmeals with dried fruit or added sugar.

4

Buckwheat

buckwheat in a bowl on blue counter
By choosing buckwheat flour instead of regular white flour for baking, you can get a big boost to your soluble fiber content, an important consideration in a diabetes diet.

 “One of the most important qualities of soluble fiber is its ability to help regulate blood glucose levels,” says Steven Joyal, MD, chief medical officer for Life Extension based in Fort Lauderdale, Florida. “It slows the rate at which glucose is metabolized and absorbed from the intestines.”
In fact, a small study showed that eating foods made with buckwheat may improve post-meal blood sugar, compared with those made with refined grains.

A ¼ cup of dry buckwheat flour has 4 g of fiber, 1.1 mg of iron, and 21 g of carbs.

5

Farro

farro in brown wooden bowl
This ancient grain looks a lot like brown rice and has a nutty flavor.

A ¼-cup serving of cooked farro has 3 g of fiber, 6 g of protein, and 33 g of carbs.

It also contains vitamins and minerals, like iron and magnesium. Iron promotes growth and development and helps your body make hemoglobin, which delivers oxygen to all parts of the body.

 And magnesium helps balance blood sugar levels and support a healthy cardiovascular system.

6

Quinoa

jar of quinoa dry
Although quinoa is commonly thought of as a whole grain, it’s actually a highly nutritious seed that is high in protein and fiber. A 1-cup serving of cooked quinoa has 39 g of carbs, 5 g of fiber, and 8 g of protein.

“Fiber adds bulk to your diet, so it helps you feel full and more satisfied,” Dr. Joyal says. “You are less likely to overeat.” And appetite control is important to keep you on a calorie-conscious diabetes diet. If you’re new to eating quinoa, try mixing it with rice to help you get used to the taste, Malinowski says.

7

Wheat Berries

Wheat berries wheat berry

Wheat berries are actually just whole, unprocessed kernels of wheat, and they’re another tasty whole grain for people following a diabetes diet. You can make all kinds of dishes with this versatile grain. Cook them as a side dish with veggies. Or serve them for breakfast as you would oatmeal, and top with a sprinkling of nuts and berries. You can also toss them on salads for a nutty accent.

A ¼-cup serving of dry wheat berries contains 32 g of carbs and 5 g of fiber.

8

Barley

white and yellow bowl filled with barley
Fiber’s also the main benefit of barley for people with type 2 diabetes. One cup of pearled, cooked barley features 6 g of fiber, 3.5 g of protein, and 44 g of carbs.

Because it’s higher in fiber and protein, it can help you stay full, potentially adding in weight loss. Barley is rich in beta-glucan, in particular. This is a type of soluble fiber that can help prevent post-meal blood sugar spikes.

The Takeaway

  • Swap refined carbs, like white pasta and rice, for complex carbs, like whole grains, whenever possible. Whole grains like barley, quinoa, oats, and farro take longer to digest, which helps avoid post-meal blood sugar spikes.
  • Whole grains are rich in fiber, which can help you stay full longer. This is particularly helpful if you’re looking to lose or maintain your weight. Being overweight and having obesity can increase the risk of diabetes.
  • A diet rich in whole grains offers benefits beyond fiber. These foods are packed with vitamins and minerals, like iron, magnesium, and B vitamins, all of which support heart health. That’s important because people with diabetes have an increased risk of developing heart disease compared with those without diabetes.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
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  6. Niacin — Fact Sheet for Health Professionals. National Institutes of Health Office of Dietary Supplements. November 18, 2022.
  7. Magnesium — Fact Sheet for Consumers. National Institutes of Health Office of Dietary Supplements. March 22, 2021.
  8. Niacin. Mayo Clinic. March 21, 2025.
  9. Get to Know Grains: Why You Need Them, and What to Look For. American Heart Association. June 25, 2024.
  10. Diabetes and Your Heart. Centers for Disease Control and Prevention. May 15, 2024.
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  14. Londre R. What Makes Oatmeal the Ideal Breakfast for Heart Health and Weight Loss? Mayo Clinic. October 29, 2024.
  15. Chen V et al. Effects of Oats and B-Glucan on Glycemic Control in Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. BMJ Open Diabetes Research & Care. September 1, 2022.
  16. Grains. U.S. Department of Agriculture.
  17. Cereals, Oats, Regular and Quick, Unenriched, Cooked With Water (Includes Boiling and Microwaving). U.S. Department of Agriculture. April 1, 2019.
  18. Sofi SA et al. Nutritional & Bioactive Characteristics of Buckwheat, and Its Potential for Developing Gluten-Free Products: An Updated Overview. Food Science & Nutrition. December 22, 2022.
  19. Begum K et al. Effect of Buckwheat-Containing Bread on Postprandial Glycemia, Appetite, Palatability, and Gastrointestinal Well-Being. Food Science & Nutrition. May 26, 2025.
  20. Organic Buckwheat Flour. U.S. Department of Agriculture. December 22, 2022.
  21. Who’s That Grain: Spotlight on Farro. Oldways Whole Grain Council. February 6, 2023.
  22. Farro. U.S. Department of Agriculture. August 31, 2023.
  23. Iron — Fact Sheet for Consumers. National Institutes of Health Office of Dietary Supplements. August 17, 2023.
  24. Shmerling RH. What Can Magnesium Do for You and How Much Do You Need? Harvard Health Publishing. June 3, 2023.
  25. Quinoa, Cooked. U.S. Department of Agriculture. April 1, 2019.
  26. Wheat Berries, Hard Red, Organic. U.S. Department of Agriculture. December 19, 2024.
  27. Barley, Pearled, Cooked. U.S. Department of Agriculture. April 1, 2019.
  28. Bank on Barley for a Health Boost. Cleveland Clinic. May 13, 2024.
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Reyna Franco, RDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.

In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.

Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.

She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.

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Moira Lawler is a journalist who has spent more than a decade covering a range of health and lifestyle topics, including women's health, nutrition, fitness, mental health, and travel. She received a bachelor's degree from Northwestern University’s Medill School of Journalism and lives in the Chicago suburbs with her husband, two young children, and a giant brown labradoodle.
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