The Best Grains for Type 2 Diabetes

Managing type 2 diabetes involves making mindful choices about what you eat, and one of the most significant changes you can make is incorporating the right grains into your diet. In India, while refined grains like white rice and maida (refined wheat flour) can lead to spikes in blood sugar levels, there are several nutrient-dense whole grains that can help regulate blood sugar, promote weight management, and reduce the risk of complications. Let’s dive into the best grains found in India for type 2 diabetes and how they can benefit your health.

Understanding Carbohydrates and Diabetes

Carbohydrates are the body’s primary source of energy, but they have a significant impact on blood sugar levels. When you eat carbohydrates, your body breaks them down into glucose, which enters your bloodstream. For those with type 2 diabetes, the body either doesn’t produce enough insulin or doesn’t use it effectively, leading to high blood sugar levels.

To manage type 2 diabetes, it’s crucial to choose carbohydrates that are digested and absorbed slowly, resulting in a gradual rise in blood sugar levels. These carbohydrates are often referred to as “complex carbs” or “slow carbs.”

The Best Grains for Type 2 Diabetes in India

Whole Grains

Whole grains are unrefined grains that retain all parts of the grain kernel, including the bran, germ, and endosperm. This composition preserves essential nutrients and provides dietary fiber, which is beneficial for blood sugar control. Refined grains, on the other hand, have been stripped of these nutritious parts, leading to a higher glycemic index (GI) and a less favorable impact on blood sugar levels.

The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood sugar levels compared to pure glucose. Glycemic load (GL) considers both the GI and the amount of carbohydrates in a serving, providing a more comprehensive assessment of a food’s impact on blood sugar levels.

1. Ragi (Finger Millet)

Ragi is a powerhouse grain packed with fiber, calcium, and antioxidants. With its low glycemic index, it’s an excellent choice for managing blood sugar levels. You can enjoy ragi in various forms like roti, dosa, idli, and other traditional Indian dishes.

2. Jowar (Sorghum)

Jowar is a gluten-free grain rich in fiber, protein, and antioxidants. It has a low glycemic index and helps in regulating blood sugar levels. Use jowar to make rotis, porridge, and even snacks like bhel.

3. Bajra (Pearl Millet)

Bajra is another nutrient-dense grain high in fiber, protein, and minerals such as iron and magnesium. Its low glycemic index makes it ideal for diabetes management. Bajra can be incorporated into rotis, khichdi, and even laddoos.

4. Whole Wheat

Whole wheat is a great source of fiber, vitamins, and minerals. It has a lower glycemic index compared to refined wheat flour (maida), making it a better option for people with diabetes. Use whole wheat to prepare rotis, parathas, and various other Indian dishes.

5. Brown Rice

Brown rice is a whole grain with high fiber content and a lower glycemic index than white rice. It is rich in magnesium, which may help improve insulin sensitivity. Replace white rice with brown rice in dishes like biryani, pulao, and khichdi.

6. Oats

Oats are versatile and high in fiber with a low glycemic index. They contain beta-glucan, a type of soluble fiber that can help lower cholesterol levels and improve insulin sensitivity. Make porridge, upma, or even desserts like halwa using oats.

7. Barley

Barley has a nutty flavor and is high in fiber with a low glycemic index. It also contains beta-glucan, which can improve insulin sensitivity and reduce the risk of heart disease. Use barley in soups, stews, or as a substitute for rice in various dishes.

8. Quinoa

Quinoa is a gluten-free, high-protein grain with low carbohydrates and a low glycemic index. It is a good source of fiber, minerals, and antioxidants. Quinoa can be used in salads, pilafs, or as a substitute for rice in many Indian dishes.

The Benefits of Choosing the Right Grains

Incorporating these grains into your diet can offer numerous benefits:

Improved Blood Sugar Control: Grains with a low glycemic index help regulate blood sugar levels and prevent spikes.

Better Weight Management: High-fiber grains can help you feel full for longer, reducing the risk of overeating and supporting weight loss or maintenance.

Reduced Risk of Complications: Maintaining healthy blood sugar levels helps prevent or delay diabetes-related complications, such as nerve damage, kidney disease, and heart disease.

Increased Nutrient Intake: Whole grains are rich in essential vitamins, minerals, and antioxidants that support overall health and well-being.

Tips for Incorporating the Best Grains into Your Diet

Read Nutrition Labels: Look for products made with 100% whole grains and minimal added sugars or unhealthy fats.

Experiment with New Grains: Incorporate different grains like quinoa, millet, or barley into your meals to add variety and new flavors.

Pair Grains with Protein and Healthy Fats: Combine grains with lean proteins such as chicken or fish, and healthy fats like avocado or nuts, to create balanced and satisfying meals.

Start Slowly: If you’re new to whole grains, gradually replace refined grains with whole grains to allow your body to adjust.

Remember, managing type 2 diabetes is a lifelong journey. Incorporating the best grains into your diet is just one part of a comprehensive treatment plan that should also include medication, physical activity, and regular monitoring of your blood sugar levels. Working closely with your healthcare team is essential to developing an effective and personalized management strategy.

References

Malinowski, B., Zalewska, K., Węsierska, A., Sokołowska, M. M., Socha, M., Liczner, G., … & Bąk-Sosnowska, M. (2019). The influence of lifestyle changes on the health of obese individuals. Annals of Agricultural and Environmental Medicine, 26(2), 369-377. https://doi.org/10.26444/aaem/97493

Aune, D., Keum, N., Giovannucci, E., Fadnes, L. T., Boffetta, P., Greenwood, D. C., … & Norat, T. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all-cause and cause-specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ, 353, i2716. https://doi.org/10.1136/bmj.i2716

Hou, Q., Li, Y., Li, L., Cheng, G., Sun, X., Li, S., & Tian, H. (2015). The metabolic effects of oats intake in patients with type 2 diabetes: a systematic review and meta-analysis. Nutrients, 7(12), 10369-10387. https://doi.org/10.3390/nu7125536

Gabrial, S. G., Gabrial, G. N., Shehab, G. M., & Abul-Fadl, M. M. (2016). Effect of pseudocereal-based breakfast meals on the first and second meal glucose tolerance in healthy and diabetic subjects. Open Access Macedonian Journal of Medical Sciences, 4(4), 576-581. https://doi.org/10.3889/oamjms.2016.116

Centers for Disease Control and Prevention. (2022). Diabetes and Your Heart. Retrieved from https://www.cdc.gov/diabetes/library/features/diabetes-and-heart.html

By choosing the right grains and making thoughtful dietary choices, you can better manage your type 2 diabetes and improve your overall health.

Authored By:

Geetika has worked in various hospitals. She has contributed to nutrition articles for ‘The Times of India’ and ‘Mail Today’ dailies. She has appeared on TV for a few episodes of ‘Health Total’ program. She has conducted workshops for corporates and schools