Wholegrains have long been a cornerstone of healthy eating - and when it comes to managing and preventing Type 2 Diabetes, their role is more important than ever.
Rich in fibre, vitamins, minerals, and protective plant compounds, wholegrains can help stabilise blood sugar levels, support insulin sensitivity, and reduce the risk of chronic disease. Yet many people are still unsure whether grains belong in a diabetes-friendly diet.
Here’s what the science says - and how to make the most of the right grains on your plate.
What Are Wholegrains?
Wholegrains are grains that contain all three parts of the grain kernel:
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Bran - the fibre-rich outer layer
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Germ - the nutrient-packed core
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Endosperm - the starchy middle layer
Unlike refined grains, which are stripped of fibre and key nutrients, wholegrains are minimally processed and offer slow-release energy, which helps to prevent blood sugar spikes and crashes.
Wholegrains and Type 2 Diabetes: What the Research Shows
A growing body of research supports the benefits of wholegrains in reducing the risk of developing Type 2 Diabetes - and in improving metabolic outcomes in those already diagnosed.
1. Lower Risk of Developing Type 2 Diabetes
Large population studies have consistently found that diets rich in wholegrains are associated with a 20–30% lower risk of developing Type 2 Diabetes. This is largely due to their high fibre content and lower glycaemic index (GI).
2. Improved Blood Sugar Control
Wholegrains digest more slowly than refined carbs, leading to slower absorption of glucose into the bloodstream. This helps reduce post-meal blood sugar spikes and supports more stable energy levels throughout the day.
3. Better Insulin Sensitivity
Some wholegrains, especially those rich in resistant starch and beta-glucan, have been shown to enhance insulin response and improve gut health - both key factors in managing Type 2 Diabetes.
For example, a 2017 study by Noakes et al., published in Plant Foods for Human Nutrition, found that adults who consumed BARLEYMAX® daily for four weeks experienced improved insulin sensitivity and reduced waist circumference. These outcomes are important for lowering type 2 diabetes risk, particularly in individuals with overweight or obesity.
Not All Grains Are Equal
When choosing wholegrains, opt for varieties that are high in fibre and minimally processed. Some excellent options include:
- Rolled oats
- Millet
- Brown rice
- Bulgar
- BARLEYMAX® Super Barley Flakes
BARLEYMAX® Super Barley was developed by CSIRO with naturally higher levels of fibre, resistant starch, and beta-glucan than standard wholegrains. These nutrients support gut health and blood sugar balance, making it a practical choice for people managing type 2 diabetes or looking to prevent it.
Easy Ways to Eat More Wholegrains
If you’re looking to add more wholegrains to your day, here are some simple ideas:
- Swap white bread and pasta for wholegrain or seeded versions
- Use brown rice, barley, or quinoa as a base for grain bowls
- Add oats or BARLEYMAX® Super Barley flakes to breakfast
- Choose high-fibre snack bars or homemade muesli slices
- Bake with wholemeal flour or a mix of wholegrain flakes
A Final Thought From Our Resident Nutritionist
“Wholegrains are more than just a source of carbs - they’re a powerful ally in the prevention and management of Type 2 Diabetes. Their high fibre content, slower digestion rate, and unique nutritional compounds make them a smart, evidence-based addition to any balanced diet.” – Sharon Lawton, Registered Nutritionist & Food Scientist.
By including a variety of wholegrains - such as BARLEYMAX® Super Barley - you’re supporting your gut, metabolism, and long-term health, one bite at a time.
References:
- Aune, D. et al. (2013). Whole grain consumption and risk of type 2 diabetes: a systematic review and dose–response meta-analysis. European Journal of Epidemiology.
- Noakes, M., et al. (2017). Diets containing BARLEYmax® improve metabolic outcomes in overweight adults. Plant Foods for Human Nutrition, 72(1), 73–78.
- Nomura. N. et al (2020). Glycemic Index of Boiled BARLEYmax® in Healthy Japanese Subjects. Journal of Cereal Science.
- Topping, D.L. et al. (2013). Resistant starch and health—studies on BARLEYmax®. Nutrition Research Reviews.
