What are some recommended grains for Indian diabetes diet?
What are some recommended grains for Indian diabetes diet? Refined grains like white rice and white flour can cause spikes in blood sugar and should be limited. Instead, opt for whole grains such as brown rice, whole wheat, millets (like jowar and bajra), and oats. These grains have a lower glycemic index and provide fiber, which helps regulate blood sugar levels.
1
Barley (Jau)
155
36
Barley is an excellent grain for diabetes as it slows digestion and prevents blood sugar spikes. Can be used in soups, khichdi, or as a flour mixed with wheat for rotis.
2
Brown Rice
141
37
A fiber-rich alternative to white rice, brown rice has a lower glycemic index and helps regulate blood sugar levels. Best eaten in controlled portions with vegetables and dal to slow digestion.
3
Bulgar Wheat (Dalia)
113
41
Dalia is a whole wheat product that is high in fiber and low in glycemic load. It helps in digestion and blood sugar control. It can be made into upma, khichdi, or porridge.
4
Oats
91
21
Oats contain beta-glucan, which helps lower blood sugar and improve heart health. Ideal as oatmeal, in dosas, or as flour in rotis for a diabetes-friendly diet.
5
Bajra
94
36
Bajra is high in fiber, magnesium, and protein, making it great for controlling blood sugar. It can be used to make rotis, khichdi, or porridge.
6
Jowar
101
46
A gluten-free, high-fiber grain that is great for diabetics. Jowar rotis are an excellent alternative to wheat rotis, and it can also be used in porridge and upma.
7
Poha (Flattened Rice)
100
48
Poha is a good alternative to white rice if made with lots of vegetables and minimal oil. Opt for red rice poha, which has a lower GI and higher fiber content.
8
Multigrain rotis
86
34
Rotis made with a mix of whole wheat, ragi, bajra, jowar, and barley provide a better balance of fiber and nutrients for diabetes management. Can be eaten with sabzis and dals for a balanced meal.
9
Quinoa
73
22
A protein-packed pseudo-grain with a low GI, quinoa is excellent for blood sugar control. It is rich in fiber and essential amino acids. It can be used in place of rice, in salads, or as porridge.
10
Red Rice
60
13
Similar to brown rice, red rice is high in fiber and antioxidants. It helps in gradual glucose release, making it a better option for diabetics than white rice. Used in curries and pulao.
11
Ragi
47
17
A superfood for diabetes, ragi is rich in fiber, calcium, and iron. It has a low glycemic load and helps manage blood sugar. Can be used to make ragi roti, porridge, or dosa.
12
Whole Wheat
39
10
Whole wheat flour retains fiber and nutrients, making it better than refined flour. Whole wheat chapatis and rotis are a staple for diabetics when paired with fiber-rich vegetables.
13
Buckwheat (Kuttu)
40
18
A gluten-free, low-GI grain that helps control blood sugar. It is commonly used in fasting foods and can be made into rotis, dosa, or porridge.