Whole Grains For Diabetes: Load These Superfoods To Manage Diabetes

Whole Grains For Diabetes: Load These Superfoods To Manage Diabetes

For diabetics, how to manage diabetes and keep sugar levels in control is a constant thought in their minds. Maintaining a strict routine and a healthy diet with regular workout may help in attaining normal sugar level. But, it is never as simple as that. It requires a lot of dedication and efforts to manage diabetes naturally. There are no shortcuts to control sugar; paying close attention to your diet may help you speed up the process.

Various health experts tend to bend for daily consumption of whole grains because they are packed with electricity with essential nutrients required by the human body. In fact, the United States Department of Agriculture (USDA) recommends the adults to consume at least half of their grains as whole grains. Whole grains are rich in fiber that can help delay the absorption of glucose in the blood.

This will reduce the chances of spiking blood sugar levels that can be dangerous for diabetics. In addition, whole grains like oats and brown rice are considered low-glycemic foods which prevent the increase in blood sugar levels, thereby reducing the possibility of developing type-2 diabetes.


Here Are Some Of The Whole Grains That May Help You Manage Diabetes:



Buckwheat

By choosing the grain flour rather than regular white flour, you can promote your soluble fiber content, which is considered an important part of healthy diabetic diet. Soluble fibre helps regulate blood glucose levels. Another feature that makes buckwheat a superfood is its low glycaemic index (GI). Buckwheat has a GI of 49-51, which makes it a good choice for diabetics, and those suffering from metabolic syndrome and PCOS.


Millet

Many modern dieticians and nutritionists agree that millets are a healthy substitute for rice and wheat, mainly because of their nutritional values and low glycaemic index, which makes them more suitable for diabetics. Nutritionists give it a nod for its high fibre content. Millets are an excellent source of iron and fibre, which gives us one more reason to add it to the healthy diabetes diet.



Brown Rice

Various studies showed that eating four or more servings of white rice in a week leads to an increased risk of diabetes. On the contrary, eating just two servings of brown rice in a week may lower the risk. Brown rice is rich in phytic acid, fibre, and essential polyphenols. It is a source of complex carbohydrate that helps in the slower release of sugars, keeping us healthy. Replacing your daily serving of white rice with brown rice would lead to the reduction of the risk of type-2 diabetes.



Bulgur

Many experts believe that bulker wheat can play a similar role in a delicious diabetic diet when replacing simple, sophisticated carbohydrate. A bowlful of bulgur (or daliya) has a very low glycaemic index; therefore, it does not get absorbed quickly and enables slow release of sugar that aids weight loss too. According to the Bangalore-based nutritionist,

Ragi

Ragi is known to help control diabetes. The coating of the grain's seed is pr in polyphenols and dietary fibres as compared to rice, maize or wheat. The low glycaemic index lessens food cravings and maintains the digestive pace, subsequently, keeping the blood sugar under control. According to Bangalore-based Nutritionist, Dr. Anju Sood, "It is best to add it to your morning meal or to keep your system in full control for lunch."


Barley

Barley, the ancient grain, may not be that popular as compared to its other whole grain counterparts; however, its health benefits are aplenty. It is considered a superfood for no reason. According to the study, by Lund University in Sweden, eating a special mixture of dietary fiber found in barley can help you control your blood glucose levels while being saturated.

Oats

Oats are a popular choice as a healthy breakfast for many, especially for diabetics. According to the United States Department of Agriculture (USDA), a half-cup of cooked oatmeal in the morning counts as the equivalent of the one-ounce serving of whole grains. Since oats help stabilize blood sugar and reduce the risk of type-2 diabetes, diabetics should consume oats regularly. The high fibre and complex carbohydrates slow down the conversion of this superfood to simple sugars. Moreover, beta-glucan delays the fall in blood sugar levels before meals and slows the rise after a meal.

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