Whole Grains and Starchy Vegetables

KICK DIABETES TARGET: 2 or more servings per day

LEVEL 1: Include 1 or no refined products. The balance should be whole grains or starchy vegetables.

LEVEL 2: Eliminate refined products. Choose 1 colorful starchy vegetable (corn, sweet potato, winter squash) and 1 or more intact whole grains.

LEVEL 3: Eliminate refined products. Choose 1 or more colorful starchy vegetables and 1 or more intact whole grains. Include other whole grains that are listed with or above rolled grains in the whole-grain hierarchy (see figure 2).