Top 4 Grains Healthier Than Wheat in Diabetic diet plan
Not so very long ago we were all suffering due to COVID 19. A huge number of population is still suffering as most of them have developed diabetes post COVID. Though I really wonder if we can actually blame COVID, since most of the people are not eating the right food. So today let us talk about top 4 grains healthier than wheat for diabetics. Most people are always found eating wheat when there are other healthier grains around. India abounds in healthy whole grains like jowar, bajra, kuttu and ragi. Let us have a sneak peek at the goodness of all these whole grains especially when these are known to be great for diabetics.
1) Jowar (Sorghum)
Jowar which is known as sorghum in English has been known to humans since 3000 BC. It is much in demand these days due to its nutritional and health benefits. It belongs to the millet family.
The grain is known to be heart friendly as it contains compounds that work well in lowering cholesterol levels. Jowar has a fairly large amount of antioxidants too.
Are you aware that jowar is free of gluten unlike wheat? That is a thumbs up for the grain! So people who are gluten intolerant or have celiac disease can have rotis, bread made from jowar! You can have the broken version of the grain as a porridge.
Called the poor man’s staple food, bajra is one of the oldest grains grown by man. It has so many health benefits to offer if added to diabetic diet. It is a great source of energy and is known to keep a person full for longer. It has amino acids that make it easily digestible than wheat.
It has niacin which plays a crucial role in lowering the levels of cholesterol. It is a great source of magnesium and potassium too! On the whole the grain protects the heart. It is a rich fibre source too! Bajra lowers the risk of diabetes by increasing insulin sensitivity.
3) Kuttu (Buckwheat)
Buckwheat flour or kuttu ka atta is a common flour used in making savouries in the fasting season. Kuttu is not actually a grain but a fruit! It is gluten free and not related to wheat. People with gluten intolerance would find the flour of this pseudo cereal useful.
It is rich in fibre, B vitamins and minerals like magnesium, manganese phosphorus, zinc, iron and copper. It is also rich in essential fatty acids. It manages diabetes, lowers blood pressure and cholesterol.
Not just during Navratri but otherwise also you can make kuttu a part of your daily diet. It is high in fibre and this makes it a much in demand weight loss food in the west. What we Indians do is that we make a lot of pakoras and pooris out of kuttu and feast on it during Navratri. This makes us gain weight instead
Ragi is a household name in South India. Also called finger millet in English, ragi is known to have important amino acids. It has the highest amount of calcium and potassium. It is a great source of iron too, making it beneficial for those with low hemoglobin.
Ragi has B vitamins and polyphenols in it. It is due to the polyphenols and high fibre content of ragi that it exhibits anti-diabetic, antioxidant and antimicrobial properties. It helps protect against hardening of blood vessels. It is low in fat, free of gluten and easy to digest. Ragi porridge is therefore given as the first food to little babies.