Try 5 Best Whole Grains to Help Improve Insulin Resistance, Recommended by Dietitians

Food digestion comes naturally to our bodies. It converts carbohydrates into glucose, which is the body's favored energy source. To help body cells absorb glucose, the pancreas produces the hormone insulin and releases it into the bloodstream. 

Insulin resistance, according to the National Institute of Diabetes and Digestive and Kidney Diseases, is a result of body cells that either do not respond to insulin or ignore it. 

 Food-derived glucose remains in the bloodstream, which causes the pancreas to produce more insulin, which in turn causes the body's cell receptors to react and permit glucose to enter the cells. 

According to the 2021 National Health and Nutrition Examination Survey, 40% of American adults between the ages of 18 and 44 are estimated to be insulin resistant. 

As you might not exhibit symptoms associated with insulin resistance, you might not be aware that you have it until you undergo routine blood work to measure your blood sugar levels.  

1. Oat

Oats are a great source of soluble fiber, especially beta-glucan, which has been demonstrated in numerous studies to reduce LDL cholesterol, enhance insulin sensitivity, and prevent blood sugar spikes. 

2. Barley

According to a 2019 study that was published in Food Science & Nutrition, barley is another whole grain high in soluble fiber, with an estimated 5 grams of soluble fiber per 100 grams of the grain. 

3. Quinoa

Though it might not be the first grain that springs to mind when discussing fiber, quinoa is deserving of recognition for its fluffy texture.

4. Buckwheat Groat

The seeds of the buckwheat plant are called groats, or kasha. One cup of cooked roasted groats provides nearly five grams of fiber, according to the USDA.

5. Brown Rice

Despite the common misconception that rice causes blood sugar spikes, brown rice is on our list for a reason.

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