包括荞麦，布尔古尔和藜麦在内的全谷物都充满了纤维。
长期以来，科学家知道，预防和管理2型糖尿病正在用更复杂的来源代替饮食中的精致，简单的糖。主要原因之一是复杂的碳水化合物与精制谷物相比，导致更好的血糖管理根据美国心脏协会（AHA）。在包括白米饭和意大利面在内的食物中可以发现的精制谷物，往往会导致血糖或葡萄糖的潮流，不久后进食后不久 - 稍后能量崩溃。另一方面，complex carbohydrates例如全谷物（糙米和全麦面食）需要更长的时间才能消化，从而导致葡萄糖稳定地释放到血液中。
Why? In part, because whole grains are good sources offiber, which helps slow the absorption of glucose,according to the Cleveland Clinic。“一种simple carb, meaning no fiber, that's going to break down really fast and go right into the bloodstream,” says乔埃尔·马诺夫斯基（Joelle Malinowski）, a certified diabetes care and education specialist with Ellis Medicine in Schenectady, New York. “Fiber takes more time to digest, so it slows down the digestion of thecarbohydrate并在白天为您提供更好的血糖控制。”
大多数全谷物都有一个中等的血糖负荷（GL），这可以衡量食物对血糖升高的影响，低可能导致突然尖峰的可能性最低，根据哈佛健康出版。一种GL of 20 and up is considered high, between 11 and 19 is considered medium, and 10 or less is low,俄勒冈州立大学。
金伯利玫瑰弗朗西斯，RDN, a certified diabetes care and education specialist based in Sebring, Florida, says whole grains can also help with weight control. Weight management is top of mind for people with type 2 diabetes since overweight and肥胖increases the risk and makes the disease more difficult to manage. According to a评论于2018年9月发布Nutrients， C与那些从不频繁或不多的人相比，每天有60至90克（g）的全谷物（或大约两三份）与2型2型糖尿病风险相关。
What’s more, a diet filled with fibrous whole grains promotes a healthy heart, Malinowski says.一种ccording to a meta-analysis published in 2016 inBMJ，全谷物摄入量与心血管疾病的风险降低有关。这很重要，因为患有2型糖尿病的成年人死于心脏病的可能性是没有糖尿病的成年人的2至4倍根据AHA。
在这里，探索八种可以帮助的全谷物2型预防糖尿病和management. Rose-Francis recommends swapping them in for refined grains in your diet. When you’re just starting out, be sure to monitor for signs of胃肠道distress and always talk with your doctor before making any major changes to your diet, Malinowski warns.
糙米
一种study published in一种rchives of Internal Medicine表明每周吃五份或更多的白米饭会导致糖尿病的风险增加。相反，每周仅食用两份糙米，导致风险较低。而且听起来很容易：数据表明，每天用糙米代替大约三分之一的白米饭将导致2型2型糖尿病风险降低16％。
糙米的中gL为16，根据俄勒冈州立大学的说法。一种½-cup serving has 39 g of carbs and is a good source ofmagnesium，有60毫克（mg）的每日价值（DV）和2 mg的14％烟酸对于DV的10％，according to the U.S. Department of Agriculture (USDA)。Magnesium helps regulate muscles and nerve function, blood pressure, and blood sugar levels, making it a worthy choice for anyone managing diabetes as well,根据美国国立卫生研究院（NIH）的说法, while niacin is a B vitamin that keeps the nervous system, digestive system, and skin healthy,according to the Mayo Clinic。
燕麦
“燕麦是一种纤维含量高的食物，因此可以控制血糖水平。” Rose-Francis说。对于管理糖尿病的人来说，它们是一个受欢迎的全颗粒选择，因为它们很容易包含在您的breakfast常规。根据美国农业部，½杯煮熟麦片在里面morning counts as the equivalent of 1 ounce of whole grains. That serving has 14 g of carbs and about 2.5 g of fiber for 9 percent of the DV,根据美国农业部。一种systematic review and meta-analysis published in December 2015 inNutrientsanalyzed 14 controlled trials and two observational studies, and the authors concluded that oat intake significantly reducedA1C糖尿病患者的水平，禁食葡萄糖水平和胆固醇。
根据俄勒冈州立大学的说法，燕麦的中等GL为13。如果可以的话，只需瞬间去钢丝或滚动燕麦。Malinowski说：“即时处理越多，处理越多，纤维就越少。”
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荞麦
通过选择荞麦粉而不是普通的白面粉进行烘烤，您可以大大提升可溶性纤维内容，一个重要的考虑因素糖尿病饮食。“One of the most important qualities of soluble fiber is its ability to help regulate血糖水平,” says医学博士史蒂文·乔伊尔（Steven Joyal），作者What Your Doctor May Not Tell You About Diabetes以及位于佛罗里达州劳德代尔堡的生命扩展基金会的首席医疗官。“它减慢了将葡萄糖代谢并从肠中吸收的速度。”一种小型研究于2016年12月发表开放访问马其顿医学科学杂志发现在午餐时间吃早餐，荞麦增强了葡萄糖耐受性。
根据美国农业部, ¼ cup of buckwheat flour — baked goods can be a great way to enjoy this whole grain — has 3 g of fiber for 11 percent of the DV, 1.44 mg of iron for 8 percent of the DV, and 22 g of carbs. Buckwheat has a medium GL, and a slice of buckwheat bread has a GL of 13,according to the University of Sydney。
麦香
这种古老的谷物看起来很像糙米，有坚果味，according to the Mayo Clinic。它可以像意大利调味饭一样准备，并且易于添加到炖菜，砂锅和沙拉中，根据密歇根州立大学的扩展。
It’s loaded with nutrients, including fiber, iron, protein, and magnesium. Iron promotes growth and development and helps the body make hemoglobin, which delivers oxygen to all parts of the body,according to the NIH。
一份½杯煮熟的Farro含有7 g的纤维，占DV的25％，7 g蛋白质和37 g碳水化合物，Per Bob's Red Mill。Erin Palinski-Wade, RD位于新泽西州斯巴达市的一名经过认证的糖尿病护理和教育专家说，法罗的血糖指数为45，因此中等GL为13.5。
小麦浆果
小麦berriesare actually just whole, unprocessed kernels of wheat, and they’re another tasty whole grain that Webb recommends for people on a diabetes diet. You can make all kinds of dishes with this versatile grain — cook them as a side dish, serve them for breakfast as you would oatmeal and top with a sprinkling of nuts and berries, or toss them into your salads for a nutty accent.
根据俄勒冈州立大学的数据，小麦浆果的中等GL为11，¼杯含有33克碳水化合物和5 g的纤维，约占DV的18％根据蓝鸟谷物农场。
大麦
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 for about 21 percent of the DV and 44 g of carbs,根据USDA。
一种study involving 20 participants that was published2015年9月在里面British Journal of Nutrition发现在早餐，午餐和晚餐中吃三天的大麦仁吃面包，导致新陈代谢，胰岛素敏感性和食欲控制以及血糖和胰岛素水平的降低。研究人员说，这种影响是由于大麦的纤维含量增加了肠道中良好细菌的数量并释放有用的激素。
根据俄勒冈州立大学的说法，珍珠大麦的中等GL为12。
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