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For diabetes control, it is important to focus on consuming foods that have a low glycemic index (GI) and are high in fiber. While gluten-free grains do not directly affect blood sugar levels, they can be a part of a balanced diabetes-friendly diet. Here are some gluten-free grains that can be beneficial for diabetes control:
- Quinoa: Quinoa is a protein-rich grain with a low GI. It is also high in fiber, which helps regulate blood sugar levels and promotes satiety.
- Brown rice: Brown rice is a whole grain that contains more fiber and nutrients compared to white rice. It has a lower GI, which means it has a slower impact on blood sugar levels.
- Buckwheat: Despite its name, buckwheat is not related to wheat and is naturally gluten-free. It is rich in fiber and has a low GI. Buckwheat can be consumed in the form of groats, flour, or noodles.
- Millet: Millet is a group of small-seeded grains that are gluten-free and have a low GI. It is high in fiber, magnesium, and antioxidants. Common types of millet include pearl millet, finger millet, and foxtail millet.
- Oats (certified gluten-free): While oats themselves are gluten-free, they are often processed in facilities that handle gluten-containing grains, leading to cross-contamination. However, certified gluten-free oats are available and can be a good source of fiber and nutrients.
- Amaranth: Amaranth is a gluten-free grain that is rich in protein, fiber, and micronutrients. It has a low GI and can be consumed as a grain or flour.
Remember, portion control and overall meal planning are crucial for managing diabetes.