Diabetes, caused by the rise in blood sugar levels, at times becomes a life-threatening condition.If you are confused about which grains to have, Satkam Divya, CEO, KlinicApp suggests a comprehensive guide on what grains people with diabetes can have and what they can cut back on, depending on their lifestyle, reports The Indian Express.
Brown rice lowers blood sugar level
Consuming around two servings of brown rice each week leads to a lower blood sugar level. All you need to do is replace one-third of your daily serving of white rice with brown rice.
Oats contain low glycemic index
Oats is popular for those who suffer from diabetes. It helps to regulate your blood sugar levels due to its low glycemic index and high fibre content.
Use buckwheat instead of regular flourBuckwheat is actually a seed, which has the ability to regulate blood glucose levels. It also helps to slow down the rate at which glucose is absorbed in the intestines.
Quinoa contains high protein and calcium
Some people are familiar with quinoa, the gluten-free grain which has the highest protein value among grains. It also contains more calcium than milk.
Millet contains zero fat
Millet provides about 26 per cent of the daily value of magnesium.
Factors to consider with whole grain diet
Here are some important factors to consider for diabetics and people with blood sugar issues:
1. Avoid over-consumption of grains
When you are trying out new foods, it is easy to go overboard. But, if you are a diabetic, over-consumption could cause your blood sugar to shoot. This is something you do not want to happen. So start with two-thirds of cooked whole grains or two slices of whole-grain bread and see how your sugar reacts to it.
2. Pair whole grains with something else
To help your body deal with sugar, pair the grains with unsaturated fat and protein. Some good sources of protein that you could start with are nuts, seeds, beans, etc. If you want to eat whole grain bread, pair it with vegan cheese or nut butter.
3. Choose least-processed whole grains
Brown rice, whole barley, kernel bread, wheat berries, and millet are a great choice. These are much better than processed ones. Least-processed grains have all the nutritional values intact.
4. Read labels carefully before buying
To avoid getting tricked, you have to read the labels carefully. Terms like ‘enriched’ can easily throw you off track.
There are other factors that you should keep in mind as well. For example, did you know that brown bread is brown in colour due to added colors? You just have to be smart about the things you eat and include physical activity to control your blood sugar and to improve your overall health.