Meet Your Best Friends

Fiber rich!

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Quinoa

Bulgur

Wild rice

Brown rice

Barley

Corn

Maize

Oats

Rye

Buckwheat

Amaranth

Millet 

Teff

Whole wheat pasta

All vegetables

Chickpeas

Lentils

Beans

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Most whole grains are easy to cook. Simply boil water and add a bit of salt. Add 1/2 cup of a wholegrain to 1 cup of water and boil slowly for 10-12 minutes for bulgur, 20 for rice and quinoa, 25 for barley, 35 for wild rice. It depends on how crunchy you like the texture. Drain and eat warm or cold. For salads, just add a simple dressing: olive oil, lemon or apple cider vinegar, black peeper and salt. A bit of honey could enhance the flavours. You could add diced fresh or cooked vegetables, seeds or nuts to add more texture. As a side dish, limit to 1/2 cup of cooked grain per meal.If eating pasta 1 cup will be the max.

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Whole grains, legumes, vegetables, seeds and nuts add fibre in your diet. Fiber helps balance the carbohydrate rise in your blood stream after you eat. It also fills you more and for longer without having to ingest many calories in one meal. Keeping a healthy weight is very important to control your diabetes. 

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Beans need more time. Soak them overnight and cook in boiling water for at least 20 minutes.You will need 3 cups of water for a cup of beans.

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Search online for recipes around the world. Eating a high fibre diet will bring you health! If you experience some gas, do not worry. Your body will get used to it soon. Start with small portions and then eat some more after a week. Fiber needs water, include 1-2 glasses of water after a meal.