Choose whole-grain products instead of refined products, such as white bread and white rice. Whole grains offer more fiber, folic acid, magnesium, vitamin E, vitamin B6, copper, and zinc. Refined carbohydrates (white flour products) are digested almost as fast as sugar, causing a rapid rise in blood sugar and insulin. Whole grain products are digested at a slower rate, keeping blood sugar even.

To ensure you are getting whole grains, you must read labels carefully. Just because bread is brown, doesn't mean it is whole grain. To be sure, the label should list whole grain, whole wheat, or rye as the first ingredient. Choose breads with two or more grams of fiber per slice.

Here are other whole grain products to try:
-Brown or wild rice
-Oatmeal
-Kasha (buckwheat groups)
-Quinoa
-Corn or whole wheat tortillas
-Whole wheat pasta
-Whole wheat couscous
-All bran or Fiber One cereals
-Other whole grain cereal, such as Total

Author: Kelli Hairston, RD, LD

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