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What gluten-free grains are good for people with diabetes?

Most people think only of whole-wheat when considering whole grains, but gluten-free whole grain options include buckwheat, quinoa, teff, and brown and wild rice.

Oatmeal must be labeled "gluten-free" to indicate that it was processed without contamination. Brown and wild rice are whole grain substitutes for white rice. Buckwheat is not actually wheat. Rather, it is a cousin of rhubarb and has a nutty flavor. Consider buckwheat (soba) noodles or hot cereal. Quinoa is a small grain similar in size to a sesame seed. It is a great source of protein and fiber. You can serve it as a side dish; add it to soups and salad, or have it as breakfast cereal. One quarter-cup of quinoa (dry) contains 33 grams of carbohydrate, 6 grams of fiber, and 6 grams of protein.

Remember that all of these contain carbs. Be sure to control your portion size and count the carbs on all foods eaten.

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