A diabetic should consume fewer calories than a non-diabetic person. The majority of medical professionals believe that the average Indian diet is high in sugar and carbohydrates. The major foods of India, wheat, and rice, are abundant in carbs and have a high glycemic index, which means they break down quickly and raise blood sugar levels. People with diabetes need to be extra careful while choosing their everyday food items.
A diabetic person should look for diabetes-friendly alternatives that can be included in their diet. Also, a diabetic person should always keep portion size in mind. Overindulging or overeating can quickly lead to a spike in sugar levels.
Keeping your health in mind, we have come up with a list of grains that are suitable for a person having diabetes. Have a look-
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Which Grains Are Suitable For People With Diabetes?
Pulses with a low glycemic index and low calories, such as Bajra and Ragi, are some alternatives to wheat and rice. Bajra, a good source of fiber, can be consumed and used to make your regular chapatis. Whole grains that are rich in fiber and lower in carbs, such as oats, quinoa, barley etc, are suitable substitutes.
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Bajra
Bajra is a beneficial grain to add to a diabetic diet because of its high levels of dietary fiber. It has a moderate glycemic index of 54, and high nutritional and fiber content. It also does not lead to a spike in your sugar levels and therefore, it is suitable for a person having diabetes.
Ragi
Ragi is frequently recommended to diabetics as a viable alternative to white rice and wheat because it helps in maintaining their blood sugar levels and cholesterol levels. Additionally, the dietary fiber in ragi helps keep cravings at bay and helps maintain a smooth digestive process.
Oats
Oats are high in fiber and hence, they can help manage your blood sugar levels. They’re a good option for diabetics because they’re simple to incorporate into your daily meals. As long as the portion is regulated, oatmeal has a number of health advantages and can be a fantastic go-to dish for people with diabetes. One cup of cooked oats has about 30 grams of carbs and can be a part of your diabetes diet.
Quinoa
Quinoa, another suitable grain choice for diabetics can be prepared in versatile ways. Although quinoa is frequently mistaken for whole grain, it is actually a highly nutritious seed that is rich in fiber and protein. For people with diabetes and those who are at risk of getting it, quinoa is a suitable grain. This whole grain is also a good source of minerals and vitamins.
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Barley
Barley is a dietary fiber that can slow down digestion. Whole-grain barley is regarded as an extraordinarily healthy grain for diabetics. It is also a rich source of magnesium and contains the soluble fiber beta-glucan which sticks to sugar in the digestive tract to slow down absorption.
Buckwheat
Although buckwheat is frequently misidentified as a whole grain, it is a fruit seed. You can increase the amount of soluble fiber in your diet by substituting buckwheat flour for conventional white flour. Buckwheat is safe for diabetics because of its low to medium glycemic index, which does not lead to a spike in sugar levels.
If you have any doubts about what you can include as a part of your diabetic diet, you should always speak to your doctor or health coach. Follow all the recommendations given by your health coach if you wish to keep your sugar levels within the controlled range. Also, do not forget to monitor your sugar levels on a regular basis.
