Whole grains high in fiber and protein need to be distinguished from products that use refined grains. E.g., white refined bleached flower (refined wheat) is metabolized differently from whole grain wheat products.
The following study touches on the difference between whole grain vs refined grain products as they relate to glucose control: https://www.sciencedirect.com/science/article/pii/S0002916522029732
The article concludes: "Compared with white rice, whole-grain rice significantly attenuates the postprandial blood glucose response."
We avoid all grains.
Ever since BigAg took over their production, they haven’t been the same.
The majority of today’s grains are NOT the grains our ancestors were nourished by :-(