Want more tips and tricks for reaching your health goals? Join Lark!

Take our 2-minute survey to find out if you’re eligible to join Lark which includes a smart scale and the chance to earn a Fitbit®.
Start now
*Terms and conditions apply
Close icon

Does your insurance cover daily coaching and a smart scale from Lark?

Find out now with our 2-minute eligibility quiz!
Check my eligibility
Close icon
< Back to Resource Center
< Back to Member Blog

The Surprising Food Group that Prevents Diabetes

Natalie
Stein
October 16, 2023
The Surprising Food Group that Prevents Diabetes - Lark Health
Lark

Are you at risk of prediabetes?

Lark can help lower your risk for Type 2 Diabetes through healthy habit formation, and data tracking.
Height: 5 ft 4 in
4' 0"
7' 0"
Weight: 160 lbs
90 lbs
500 lbs
LOW RISK
Risk Level
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

What could 15% weight loss mean for you?

Feel more energetic and significantly reduce your risk of chronic conditions like diabetes and cardiovascular disease.

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

Current Weight: 250 lbs
120 lbs
500 lbs
Your weight loss could be*
- - lbs
Your new weight: -- lbs
Am I eligible?

By clicking the button above, you agree to the Lark Terms & Conditions, Privacy Policy, and SMS Terms.

*Results may vary. Based on the average weight loss in three, 68-week clinical trials of patients without diabetes who reached and maintained a dose of 2.4mg/week of GLP-1 treatment, along with a reduced-calorie diet and increased physical activity. View study here.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Quick: can you name a food that bumps up blood sugar? Some examples are white pasta and white rice. White bread is another example.

Here is another question – Can you name a food that may lower diabetes risk? You may be surprised to learn that pasta, bread, and rice may be correct answers, with a caveat. This holds true only when they are in their whole grain form. Here is the scoop on whole grains and how you can use them to lower diabetes risk.

Whole Grains for Health and Weight Loss

Whole grains have as much starch and as many carbohydrates and calories as their refined counterparts, but those values do not tell the whole story. Whole grains have different effects on your body than refined grains. There is more than one reason why the American Diabetes Association (ADA) recommends choosing whole grains!

First, whole grain consumption is directly related to a lower risk for diabetes. In one analysis, people who ate the most whole grains had a 32% lower risk of diabetes than those who ate the least whole grains. [1] Another study found that increasing whole grains by 2 servings per day was linked to a 21% reduction in diabetes incidence. [2]

Additional benefits may result from eating plenty of whole grains. People who eat more of them are more likely to have lower body weights and less unhealthy abdominal fat. [3] Whole grains are also linked to heart health and lower blood pressure.

The Secret Behind Whole Grains’ Success

Now you know how great whole grains can be. Next, you may wonder what they are! Whole grains come from the same seeds and soil as do refined grains. They are harvested together in their whole grain form. Then, some grains are sold whole, and others are refined before they are sold.

The refinement process strips away the nutritious bran and germ layers, leaving only the starchy endosperm. Whole grains retain their bran and germ, including their natural nutrients such as fiber, vitamin E and other antioxidants, potassium, B vitamins, and magnesium. These nutrients contribute to whole grains’ health benefits.

Can I Handle the Carbs?

Carbohydrates are a common focus when you are concerned about high blood sugar because carbohydrates, including sugars and starches, are the nutrients with the greatest effects on your blood sugar levels. A low-carbohydrate diet can help you lose weight and lower blood sugar and diabetes risk, and it can have room for a moderate amount of highly nutritious high-carb foods, such as legumes, fruit, and – you guessed it – whole grains.

A good rule of thumb is to make at least half of your grains whole. That means having at least two servings of whole grains per day if you usually have four servings of grains per day, or having three whole grain servings if you usually have five or six total servings of grains.

To keep whole grains to moderate levels, keep in mind that serving sizes can be smaller than the amount you may be served or the amount you may be used to eating. For example, a serving might be a slice of whole-grain bread, a half-cup of cooked oatmeal, or one-third of a cup of cooked brown rice.

You can increase your whole grain consumption without adding calories or carbs by substituting whole grains for refined grains that you already eat. For example, swap brown rice for white, whole-grain pasta for white, whole-wheat bread for white, and whole-grain breakfast cereal for refined versions. You can also choose whole grains to replace high-carb foods such as potatoes and, in fact, doing this actually lowers risk for diabetes! [4]

Finding Whole Grains

Some grains are labeled “whole-grain” or “whole-wheat.” You can recognize others, such as “brown rice,” just by knowing that brown rice is the whole-grain form of rice. (White rice is the refined form).

Labels on food packages can help you find whole grain products in stores. When searching for whole grain products, check the list of ingredients and choose products that have a whole grain listed as the first ingredient. Terms such as “enriched wheat flour” let you know that the product is refined, not whole-grain.

Whole Grains

  • Amaranth*
  • Barley
  • Bulgur
  • Buckwheat*
  • Whole-grain corn flour*
  • Whole-grain couscous
  • Oats (steel cut, rolled, or quick cooking)*
  • Popcorn*
  • Quinoa*
  • Brown rice*
  • Wild rice*
  • Rye*
  • Sorghum*
  • Spelt
  • Teff
  • Wheat berries
  • Whole-wheat flour and products containing it
  • Whole-wheat bread (sliced, English muffins, bagels, pita, tortillas, etc.)
  • *Gluten-free


What about Gluten?

Some people need to follow a gluten-free diet for reasons such as celiac disease, and many others choose to go gluten-free because they believe it is healthier. There is no need to choose between gluten-free and healthy whole-grains. You can have both!

Many grains are gluten-free, and you can choose whole-grain versions of them. Brown rice, whole-grain gluten-free pasta and bread, and whole-grain corn tortillas are just a few examples of gluten-free whole grains.

Great Ways to Eat Whole-Grains

You can add whole grains to your meals and snacks at any time of day. Keep serving sizes in check, with a goal of about 15 grams per serving, and 1 to 2 servings per meal or snack. Since grains are high in carbs, be aware of the other carbs, such as sweet potatoes and other starchy vegetables, fruit, and beans, that may be in your meal or snack. Also, have your grains with some protein and fat to lower the effect on your blood sugar.


These are just a few ideas for meals and snacks containing whole grains. Remember, you can nearly always choose a whole-grain version of whatever grain you were planning to use.

  • Unsweetened shredded wheat with yogurt and fruit.
  • Oatmeal with nuts and berries.
  • Breakfast bowl with quinoa, eggs, avocado, and spinach.
  • Whole-grain English muffin with peanut butter and fruit.
  • Brown rice cakes spread with almond butter or avocado.
  • Whole-wheat spaghetti with turkey meatballs and tomato sauce.
  • Chicken soft taco on whole-wheat tortilla with salsa, lettuce, tomatoes, and avocado.
  • Soup with buckwheat noodles, vegetables, and tofu.

It is always good to be on the lookout for nutritious superfoods with health benefits, and even better when those foods are easy to come by and great-tasting. Whole grains fit the bill, so keep them in mind as you plan your prediabetes diet for weight loss and blood sugar control. Lark will keep reminding you, too!

References

  1. Aune D, Norat T, Romundstad P, Vatten LJ. Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies. Eur J Epidemiol. 2013;28(11):845-58. doi: 10.1007/s10654-013-9852-5. Epub 2013 Oct 25
  2. de Munter JS, Hu FB, Spiegelman D, Franz M, van Dam RM. Whole grain, bran, and germ intake and risk of type 2 diabetes: a prospective cohort study and systematic review. PLoS Med. 2007;4(8):e261. doi:10.1371/journal.pmed.0040261
  3. Harland JI, Garton LE. Whole-grain intake as a marker of healthy body weight and adiposity. Public Health Nutr. 2008 Jun;11(6):554-63. Epub 2007 Nov 16.
  4. Muraki I, Rimm EB, Willett WC, Manson JE, Hu FB, Sun Q. Potato consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. Diabetes Care. 2016;39(3):376-364 https://doi.org/10.2337/dc15-0547

Calorie and nutrient information in meal plans and recipes are approximations. Please verify for accuracy. Please also verify information on ingredients, special diets, and allergens.

About Lark

Lark helps you eat better, move more, stress less, and improve your overall wellness. Lark’s digital coach is available 24/7 on your smartphone to give you personalized tips, recommendations, and motivation to lose weight and prevent chronic conditions like diabetes.

Read more

Get healthier with Lark & earn a Fitbit®

Lose weight, get more active, and eat better.
take 1-minute survey

See if Ozempic® is covered by insurance

Curb cravings and reach your weight loss goals!
AM I ELIGIBLE?

Similar posts

A high-protein meal plan can be filling, nutritious, and tastyA high-protein meal plan can be filling, nutritious, and tasty

Healthy High-Protein Meal Plan for Weight Loss with or without GLP-1 Medications

This meal plan has 1,600 calories and 90-110 grams of protein daily to support weight loss and muscle repair, on or off of GLP-1 medications. It emphasizes balanced, simple meals to help reach goals.

Learn more
Fresh foods with protein and fiber fit perfectly into a Mediterranean dietFresh foods with protein and fiber fit perfectly into a Mediterranean diet

Meal Plan for a Healthy Mediterranean Diet

A Mediterranean diet aids heart health and weight loss with lean proteins, veggies, and healthy fats. The blog provides a 7-day meal plan with taste, easy-to-prepare dishes for anyone to enjoy.

Learn more