Whole grains contain an outer layer, a middle endosperm and an inner germ but refined grains are stripped of everything – including, protein and many key nutrients. Since they are less processed, whole grains have a lower glycemic index value than refined grains. Whole grains also have a relatively high fiber content which can control blood glucose leaving you full for a longer time. Most of these grains can be cooked just as you prepare rice. A recent study has found that including whole grains even in your breakfast can be a great step in warding off type II diabetes.
Diabetics would do well to include the following grains in their diet:
1 . Amaranth (Rajgira)
Amaranth are tiny blonde seeds having between 14 and 16 % protein packed with amino acid lysine and have about 8 grams of fibre per cooked cup. They are also gluten free and contain more calcium than milk. Including amaranth in a diabetic’s diet would control the sugar levels to a large extent.
2 . Buckwheat (Kuttu)
Buckwheat has high amino acid content and delivers 230 mg of potassium and about 6 grams of protein per cup. It is also gluten free and you can substitute this for rice in any dish. This grain actually comes from a fruit – making it an ideal food for diabetics. Research has found that buckwheat can actually lower blood sugar levels and it is high in magnesium, phytonutrients and dietary fiber – all important for managing sugar levels.
3 . Millet ( Baajra)
This energy producing grain provides 26.4% of the daily value for magnesium a co-factor for the enzymes involved in insulin secretion and glucose levels. It is said to help decrease the chances for type II diabetes, lower cholesterol levels and prevent gallstones. It is also high in fiber, phosphorous and is gluten free.
4 . Quinoa
This gluten free grain has the highest protein content containing all 9 essential amino acids. Quinoa contains more calcium than milk and is a good source of iron, manganese, copper, phosphorous and many other vitamins and minerals. It is also loaded with magnesium making it another ideal preventive grain for type II diabetes.
5 . Kamut
A grain that is similar to wheat in its nutritive properties, but with one major difference, kamut is much less allergenic making it digestible even for someone with gluten intolerance and wheat allergies. It has 20 to 40 % of the protein contained in wheat and is higher in amino acids, magnesium, and potassium making it an ideal food for diabetics.
Try these whole grains to include all the energy and nutrition of carbs without impacting your blood sugar levels. Do check with your doctor before making any major diet changes.