Top 6 Grains for Blood Sugar Control 

Maintaining balanced blood sugar levels is important to avoiding long-term health issues, managing weight, and feeling good overall. There are countless lifestyle and diet choices that can help keep blood sugar in check and eating certain whole grains is one of them.

However, before you start eating all the whole grains, keep this in mind – carbs do raise blood sugar, especially when eaten alone. That is why I recommend eating fiber-rich grains and always pairing them with protein and healthy fat. The combination of fiber, protein, and fat slows down the digestion and absorption of carbs and keeps blood sugar levels more stable.

Here are six grains that not only are rich in fiber, but also contain nutrients that help balance blood sugar.


Quinoa is a superfood that is loaded with protein and magnesium making it an ideal preventative for diabetes. Protein slows the absorption of glucose into your cells, preventing blood sugar spikes after meals and stabilizing your blood sugar. Meanwhile, the magnesium helps regulate blood sugar levels and reduces sugar cravings.


Amaranth is an ancient grain that is naturally gluten-free and rich in protein and fiber which help to slow the spike of blood sugar. 


In research buckwheat has been shown to help lower blood sugar levels because it’s so rich in magnesium, fiber, and D-chiro-inositol. D-chiro-inositol is a variant of the B vitamin inositol that promotes healthy glucose levels.

Arrowhead Mills Organic Buckwheat Flour


Kamut contains many of the properties of whole wheat, but it’s much less allergenic. In research, when kamut was used instead of modern wheat, there was a decrease in fat mass and insulin and an increase in DHA.

Brown Rice

Brown rice is the whole rice kernel and high in fiber and minerals like magnesium, both of which help balance blood sugar. To make brown rice even more blood sugar friendly, cook it ahead of time and refrigerate. Reheat when you are ready to eat. This process turns the rice into a resistant starch which digests and absorbs more slowly than other carbs.


Millet is an ancient grain that is packed with protein and fiber which keep blood sugar steady, lower cholesterol, and help with weight management.

Arrowhead Mills Puffed Millet Cereal

About Emily Cornelius

Emily is a Registered Dietitian with over 9 years of experience. Through her own previous struggle with hormone imbalance, she’s researched and learned about the significant benefits of whole grains, legumes, and flaxseed. Now, with a renewed and personal understanding of nutrition, she’s hoping to educate and give hope to others who may be facing health struggles.

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