Here is a list of food options to keep you away from the 'D'-word
Have you or a loved one recently got a diagnosis of diabetes? Even if you don’t have diabetes, are you looking for ways to ensure that you stay clear of the D-word forever? Did you know you could keep diabetes at bay just by incorporating certain foods into your diet? Let’s take a look at the various food options that can keep you healthy and D-word-free!
The #1 food that you need to be aware of when discussing diabetes is millets. Yes, millets are now a fashionable health trend. But did you know that this is more of a ‘’comeback’’ for this group of food grains because they have been around for thousands of years? Millets were the staple food in this country long before rice and wheat became the norm. Our ancestors instinctively knew about the health benefits of these tiny grains and now is the time for us to remember some of their ancient wisdom backed by the latest scientific research.
What kind of foods are best to avoid or manage diabetes?
If you are aware of diabetes, you would have surely heard about GI or the Glycemic Index. The GI of a food is a number on a scale of 0 to 100, indicating its ability to raise blood sugar levels. It goes without saying that if you want to prevent or manage diabetes, you need to incorporate foods that have a low GI, isn’t it?
Foods that have a low GI will not result in any blood sugar spikes because it releases energy gradually which results in a slow and steady increase in blood sugar levels. If you can find a food group that is not only low in GI but also high in fiber, not only will it help you keep your blood sugar levels steady, but will also help to lower your cholesterol and lose weight – all of which help to keep diabetes away or under control?
Which food has all of these qualities?
Unlike refined food grains, millets are whole grains, which is why it takes longer for your body to digest and why it doesn’t release sugars into your blood as quickly as refined grains do.
Apart from this obvious benefit for diabetics or anyone looking to prevent the onset of diabetes, millets are also very high in fiber, protein, minerals, vitamins, and anti-oxidants.
Oh, and it’s gluten-free too!
Can you imagine a more wholesome, balanced, perfect grain for your family?
Millets keep your meals vibrant and interesting
The best part is that millet is not just one grain, but a whole group of grains that can be used as grains or as flours. So you have a wide variety of millets that can be used for everything from making raggi mudde (ragi balls) to dosa, fried rice, and pulaos, or rotis and kichdis. Sprinkle it on salads or have it as a dessert. Substitute it for rice and wheat or have it just a couple of times a week. You can even bake it into cakes and cookies, pizzas, and loaves of bread. Have it as a pancake or as an upma. Either way, you are sure to see a significant improvement in your energy levels, digestion, gut health, and yes, blood sugar levels!
You have a whole list of food options under millets to keep your diet ever-changing and interesting such as:
- Pearl millet (Bajra)
- Finger millet (Ragi)
- Foxtail millet (Kangni/Kakum)
- Buckwheat millet (Kuttu)
- Sorghum millet (Jowar)
- Amaranth millet (Chola)
- Little millet (Shavan/Kutki)
So, make the switch to millets today and make sure the D-word never makes an appearance in your life!