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Whole grains are grains that still have all their natural parts—the bran, germ, and endosperm. Because nothing is removed, they keep more fiber, vitamins, and minerals. Examples include oats, barley, farro, brown rice, whole‑wheat bread, and quinoa.

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The holidays can feel like a challenge when managing diabetes. With longer to-do lists, higher stress levels to get planning done, and meals that make it tricky to manage blood glucose (blood sugar) levels, it’s easy to feel overwhelmed. Having a plan can help make the holidays enjoyable, and your health goals will stay on track.

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People who eat more plant‑based foods and fewer animal‑based foods tend to have a lower risk of diabetes, according to long‑term research. Some studies show mixed results, but overall, the pattern points in a positive direction. Plant proteins also come with extra benefits-they’re lower in saturated fat, higher in fiber, and they’re good for our planet too.

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