Today, I’d like to introduce an excellent food — whole grains.
Not only does China’s Scientific Consensus on Whole Grains and Health (2021) dietary guideline recommend whole grains, but dietary guidelines from the United States, Australia, and Canada also advise daily whole-grain consumption.
Whole grains offer remarkable benefits: they effectively slow post-meal blood glucose fluctuations in diabetics, support healthy weight management, lower total cholesterol, LDL cholesterol, and triglyceride levels, and reduce the risk of colorectal cancer.
I. What Foods Count as Whole Grains
Whole grains retain more dietary fiber, B vitamins, minerals, and plant bioactive compounds. They preserve the complete endosperm, germ, bran, and nutrients of the original grain kernel. They can be whole intact grains or lightly processed products (milled, crushed, rolled flakes).
Common whole grains include: rice, wheat, buckwheat (tartary/common), oats, corn, barley, millet, black rice, coix seed, sorghum, rye, highland barley, yellow millet, quinoa, purple rice, etc.
II. Recommended Daily Intake of Whole Grains
The Chinese Dietary Guidelines (2022) recommend 50–150 grams of whole grains daily, accounting for 1/4 to 1/3 of total daily grain intake.
Diabetics require portion-controlled staple foods. The Dietary Guidelines for Adults with Diabetes (2023) prioritizes whole grains as staple choices for diabetics.
Rich in dietary fiber, plant bioactive compounds, low glycemic index, vitamin B1/B2, potassium, magnesium, whole grains enhance satiety and stabilize post-meal blood glucose spikes.
Research shows replacing 1/3 refined rice/flour with whole-grain carbohydrates helps control blood glucose, triglycerides, and body weight. Thus, diabetics are advised to stock whole grains at home.
III. How to Eat Whole Grains
Mix whole grains directly as staple foods. Aim for at least one whole-grain meal daily (e.g., oatmeal for breakfast).
For lunch/dinner: blend cornmeal with wheat flour or use whole-wheat flour; cook rice with a handful of brown rice/oats (whole grains account for 1/4–1/3 of total rice).
Recommended Whole-Grain Recipes for Diabetics
Mixed Grain Rice: Sorghum rice 30g, white rice 30g, millet 10g
Mixed Grain Rice: Quinoa 30g, white rice 55g
Mixed Grain Rice: Coix seed 20g, white rice 60g
Mixed Grain Rice: Brown rice 20g, quinoa 20g, white rice 40g
Cornmeal Steamed Bun: Cornmeal 30g, wheat flour 40g
Cornmeal Steamed Bun: Cornmeal 40g
Boiled Corn: 150g
Cornmeal Vegetable Bun: Cornmeal 20g, wheat flour 30g, bok choy 75g, black fungus 25g, egg 50g
Sorghum Steamed Bun: Sorghum flour 20g, whole-wheat flour 20g
Oatmeal with Milk: Pure milk 250ml, rolled oats 45g