Here at Feed the Soul, we always encourage readers and clients to eat more whole grains (brown rice, whole wheat breads and pastas, whole grain cereals, etc.) and fewer refined grains (white rice, breads and pastas, etc.). There’s plenty of research to back up this recommendation, because whole grains contain more nutrients and eating more whole grains is associated with a decrease in heart disease risk. And now there’s another study that suggests switching to brown rice and other whole grains can reduce your risk of developing type 2 diabetes.

The study, published in the 14 June online issue of the journal Archives of Internal Medicine, suggests that eating whole grains like brown rice can slow the release of sugar into the bloodstream, making it easier to control blood sugar levels. If you’re at risk for developing diabetes or if you have diabetes now, you may want to consider switching your grains. Try these four simple switches to get more whole grains in your diet:

• Replace white rice with brown rice.
• Try whole wheat pastas.
• Buy bread made from whole wheat flour.
• Replace your morning cereal with oatmeal.

If you’re even more adventurous, you might want to give other whole grains a try:

• Quinoa (pronounced: keen-wah) – A whole grain that is high in protein. Use wherever you might use rice or other grains.
• Sorghum (or milo) – A cereal grain that is gluten-free, sorghum flour can be used in baked goods. You can also make a delicious salad using the whole grain.
• Bulgur – A parboiled grain that is often found in Middle Eastern dishes. Try this tabbouleh recipe for a refreshing summer dish.
• Barley – A very versitile whole grain. Use it in soups or salads, use barley flour in baked goods, or eat it for breakfast like you would oatmeal.

You may need to look in specialty or health food stores to find some of these grains, but more and more grocery stores are beginning to carry a variety of grains. Look in the organic sections or where you would find rice and other grains. Enjoy exploring and experimenting with whole grains. You might find you’re pleasantly surprised by the flavor and texture variety.

"Eat well. Live well. Be well."

I’m diabetic, and have this terrible issue snacking at night. I’ve tried different things like popcorn (sorry, it’s the microwave kind), trail mix, sunflower seeds (without the shells basically a busy snack), and pistachio nuts (found that they contain A LOT of carbs). Do you have any other suggestions?

First, let’s talk about your nighttime snacking. A case of the munchies could mean your blood sugar is low. To address that, try eating smaller, balanced meals throughout the day to keep your blood sugar levels stable. If you find you’re still hungry in the evenings, choose a snack that has a mix of protein, fat and carbohydrates to keep you satisfied. You should also watch portion sizes and eat your snack mindfully so you don’t spend the whole evening munching on empty calories.

Second, while you may be snacking too much, several of your choices are perfect evening snacks if you only choose one and make sure to limit yourself to a single serving. Some good choices are nuts and seeds (their carb content is perfectly acceptable), low-fat cheese with a few whole grain crackers, or vegetables with hummus dip. You should try to avoid snacks that are almost all carbohydrate (like your popcorn), though, and watch out for snacks that might seem like a good balance but are usually full of hidden sugar, like trail mix.

"Eat well. Live well. Be well."