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Whole Grain Recipes

Cooking and baking with a variety of whole grains is a delicious way to add fiber, protein, and nutrients to your diabetic diet. Replacing refined grains with whole grains may help improve insulin sensitivity, blood glucose control, and your weight. Plus, whole grains may reduce your risk of health issues that often accompany diabetes, such as heart disease and hypertension. Check out these whole grain recipes for meals, snacks, and desserts.
Pork and Farro Salad

Greek Pork and Farro Salad

Get the heart-healthy benefits of whole grains and indulge in the flavors of the Mediterranean—all at once. Farro combines with refreshing veggies, juicy pork tenderloin, and tart feta cheese for a substantial meal that will fill you up for just 26 grams of carb per serving.

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Fruit and Nut Quinoa

For a high-protein breakfast, enlist the help of quinoa, a whole grain with light, fluffy texture. We added mixed berries and chopped pecans to this unique diabetic recipe.

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Whole Grain Vegetable Lasagna

When you’re craving pasta, opt for whole grain noodles, which digest slower and keep you full longer than starchy white pasta. We layered the noodles with nutrient-rich veggies and low-fat cheese for an irresistible vegetarian lasagna recipe with only 163 calories and 21 grams of carb per serving.

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Spiced Bran Muffins with Dried Apricots

Wake up to whole grain muffins! Both whole bran cereal and whole wheat flour star in our healthy spiced-muffin recipe that’s low in calories and carbs. 

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Garlic Shrimp over Teff

Rich in iron and calcium, teff is a hardworking whole grain that's great as a porridge or polenta. In this seafood recipe, we added Parmesan cheese to teff and served sautéed shrimp and spinach on top.

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Apple Crumble with Oats

This whole grain dessert recipe contains both rolled oats and whole wheat pastry flour. Plus, a serving of the light apple crisp recipe will satisfy your sweet tooth for only 148 calories. 

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Turkey Wild Rice Salad

A perfect use for leftover turkey, this speedy turkey salad features both long grain rice and wild rice, meaning it’s packed with protein. Sweet apples, dried cherries, and pecans dress up the whole grain recipe.

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Hearty Vegetable, Bacon, and Quinoa Quiche

We baked quinoa right into the crust of this delicious diabetic quiche. For just 15 grams of carb per serving, you get a breakfast loaded with veggies, protein, and whole grain.

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Cinnamon Popcorn

It might come as a surprise that popcorn is a whole grain. Our three-ingredient recipe is also a super tasty, low-calorie snack that’s incredibly easy to make.

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Roasted Vegetable Tabbouleh

Bulgur, a fiber-rich whole grain, is the main ingredient in traditional tabbouleh. We tossed our diabetes-friendly version with roasted veggies and garbanzo beans for a satisfying all-in-one dinner.

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Brown Rice-Stuffed Peppers

Here’s an easy diabetic dinner recipe that’s literally stuffed with whole grains. Simply mix brown rice and corn—both whole grains—with tomatoes and cilantro, spoon the mixture into peppers, and bake.

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Fiesta Corn Salad

This gorgeous side dish recipe is heaping with corn, a whole grain. Perfect for picnics and potlucks, the low-carb salad packs big Mexican flavor thanks to jalapeno, cilantro, and lime.

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Hearty Mixed-Grain Bread

It can be difficult to know which breads are actually whole grain. As a general rule, look for breads labeled “whole wheat”—not just “wheat bread.” When baking homemade bread, use whole wheat flour and incorporate cereals or oats, like we did in this delicious low-calorie recipe.

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Oat-Walnut Granola and Yogurt

This whole grain granola recipe is a go-to for a quick breakfast. A combination of rolled oats and bran cereal gives the crunchy homemade granola its substance.

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Turkey Reuben

This sandwich uses reduced-calorie Thousand Island salad dressing and swaps turkey and lightly dressed coleslaw for corned beef and sauerkraut -- all in the interest of better health and great taste. Make it on whole grain rye bread.

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Corn and Bean Quinoa Pilaf

Not only does quinoa add a crunchy texture and nutty flavor to dishes, the whole grain is also high in protein and rich in calcium.

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Barley-Oat Chocolate Chip Cookies

Whole wheat flour, rolled oats, barley flour, oat bran, and wheat bran pack these yummy chocolate chip cookies with grainy goodness.

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Chicken and Brown Rice Salad

You can whip up this heart-healthy brown rice salad in minutes, leaving lots of time to enjoy family and friends.

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Pick-Me-Up Bars

White whole wheat flour and dates provide a combination of fast carb energy and slower carb energy to help pick you up and keep you going.

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Saucy Meatballs

We snuck bulgur into this meatball recipe, which can take on an Italian, Mexican, or Cajun spin depending on the seasoning and type of tomatoes used. Spoon the sauce over spaghetti squash instead of pasta to keep the dish low in carbohydrates.

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Buffet Wild Rice

This savory, crunchy-chewy side dish is overflowing with whole grains, pea pods, and golden raisins.

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Chicken and Sausage Gumbo

Our healthy rendition of classic Creole gumbo is a great source of whole grains because it's packed with brown rice. Rather than making a roux by browning flour in oil or butter, brown the flour in a skillet with reduced-sodium chicken broth.

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Golden Rice Pudding

Why not enjoy whole grains in dessert form? In our version of this classic comfort food, we added fat-free milk, honey, apples, and cranberries to long grain brown rice for a creamy, low-calorie dessert. Look for brown, black, or red rice instead of white to ensure you’re actually getting a whole grain.

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