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Diabetes Food Pyramid

Grains, Beans, and Starchy Vegetables

Suggestions for this level of the Diabetes Food Pyramid include:
  • Choose whole-grain foods, such as whole-grain bread or crackers, tortillas, bran cereal, brown rice, or bulgur. They're nutritious and high in fiber.
  • Choose beans as a good source of fiber.
  • Use whole-wheat flour or other whole-grain flours in cooking and baking.
  • Eat more low-fat breads such as bagels, tortillas, English muffins, and pita bread.
  • For snacks, try pretzels or low-fat crackers.


A serving of grains, beans, or starchy vegetables can be:
  • 1 slice bread
  • 1/2 hamburger or hot dog bun
  • 1 six-inch tortilla
  • 4 to 6 crackers
  • 1/2 cup cooked cereal, pasta, or bulgur
  • 1/3 cup cooked rice
  • 3/4 cup dry cereal
  • 1/2 cup cooked beans, lentils, peas, or corn
  • 1 small potato
  • 1 cup winter squash
  • 1/2 cup sweet potato or yam
  • 1/2 small bagel, English muffin, or pita bread.


Suggestions for this level of the Diabetes Food Pyramid include:
  • Choose fresh or frozen vegetables without added sauces, fats, or salt.
  • Choose more dark green and deep yellow vegetables, such as spinach, broccoli, romaine, carrots, chilies, and peppers.
A serving can be:
  • 1 cup raw vegetables
  • 1/2 cup cooked vegetables
  • 1/2 cup tomato or vegetable juice.
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