Among the many myths surrounding diabetes and insulin resistance, one of the most controversial concerns grains and flour. On social media, especially in the English-speaking world, we increasingly encounter the message: ‘Diabetics should not eat flour or grains; it is best to switch to keto and forget about carbohydrates.’ But is this really the right and safe approach?
Lumping all the grains together.
Cereals are a very broad group of products – they include white refined wheat flour and rice, as well as buckwheat groats, oat flakes, quinoa and durum wheat pasta. Their impact on blood sugar levels, insulin levels and satiety can vary greatly.
An example? Type 450 wheat flour (the most refined) has completely different properties than whole wheat durum pasta or sourdough rye bread. Whole grain products contain more fibre, magnesium, B vitamins and have a lower glycaemic index. Particularly noteworthy are the beta-glucans found in oats and the fibre and resistant starch present in legumes, which have a beneficial effect on blood sugar levels by slowing down glucose absorption and improving tissue sensitivity to insulin. The right choice of cereal products can even improve blood sugar levels and support weight loss.
Is the keto diet the golden mean?
The ketogenic diet, which almost completely eliminates carbohydrates, is gaining popularity – also among people with type 2 diabetes. Indeed, studies show that it can improve glycaemic control in the short term and even lead to remission of diabetes in some patients (Hallberg et al., 2018). BUT – it will not be a long-term solution for everyone.
The keto diet is very restrictive, difficult to maintain, requires extensive knowledge and self-discipline. Most importantly, it is not consistent with the basic principles of healthy eating for life. Many people return to their old eating habits after finishing the diet, which often results in a yo-yo effect and a deterioration in metabolic parameters.
Cereals don’t need to be demonised — the key is quality and quantity
According to the current recommendations of the Polish Diabetes Association (2023) and the American Diabetes Association (ADA, 2023), people with diabetes should:
- control the amount of carbohydrates consumed,
- choose products with a low glycaemic index (GI),
- consume carbohydrates in complex forms, preferably whole grains,
- avoid simple sugars and highly processed foods.
Carbohydrates are not the enemy — they are a source of energy, fibre and nutrients, but they should be consumed in moderation and treated as an addition to a well-balanced meal.
Lifestyle matters — choose what you can maintain
A diet that produces good results is one that can be followed for years. This is why the Mediterranean diet, rich in vegetables, legumes, olive oil, fish, moderate amounts of whole grains and fermented dairy products, is so highly valued. Numerous studies confirm its effectiveness in improving insulin sensitivity, lowering glucose levels and reducing cardiovascular risk (Esposito et al., 2009; Martínez-González et al., 2019).
It is a diet that does not require drastic restrictions, does not exclude entire food groups and can be followed for life — even by people with diabetes.
Summary – 5 key principles:
- Not all carbohydrates are bad. Avoid white flour and sugar, but don’t be afraid of oatmeal, buckwheat groats or wholemeal bread.
- Whole grains can support glycaemia, provided they are properly incorporated into meals.
- The keto diet may help some people, but it is not a golden remedy and not everyone can stick to it.
- The best diet is one that you can maintain for the rest of your life.
- The Mediterranean diet is a healthy eating pattern for people with diabetes – tasty, flexible and well researched.
