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.

Continue Learning about Diabetes


Diabetes mellitus (MEL-ih-tus), often referred to as diabetes, is characterized by high blood glucose (sugar) levels that result from the body’s inability to produce enough insulin and/or effectively utilize the insulin. Diabetes ...

is a serious, life-long condition and the sixth leading cause of death in the United States. Diabetes is a disorder of metabolism (the body's way of digesting food and converting it into energy). There are three forms of diabetes. Type 1 diabetes is an autoimmune disease that accounts for five- to 10-percent of all diagnosed cases of diabetes. Type 2 diabetes may account for 90- to 95-percent of all diagnosed cases. The third type of diabetes occurs in pregnancy and is referred to as gestational diabetes. Left untreated, gestational diabetes can cause health issues for pregnant women and their babies. People with diabetes can take preventive steps to control this disease and decrease the risk of further complications.

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.