People suffering from type 2 diabetes should manage their blood sugar levels well. High blood sugar levels can have a negative impact on their health. A healthy lifestyle, weight management and regular physical activity will help maintain their blood sugar levels.
A healthy lifestyle should include healthy eating habits and an active lifestyle. A healthy diet should include whole foods, foods rich in proteins, healthy fats, carbohydrates and fibre. These foods will help control blood sugar levels, make you feel full for longer and nourish your body as well. Diabetics, should aim at eating well-balanced meals.
So here I bring for you 3 low glycemic index grains also has very ggood nutritional value.
Table of Contents
1. Oats: Grains with Low Glycemic Index for Diabetic
The glycemic index of oats is 55 which falls under low GI category but the glycemic load is 10.8 which is medium. The antioxidant present in oats helps you control your blood pressure.
Oatmeal offers a host of health benefits and can be a great go-to food for those with diabetes, as long as the portion is controlled. One cup of cooked oatmeal contains approximately 30 grams of carbs, which can fit into a healthy meal plan for people with diabetes.
Grains with Low Glycemic Index for Diabetic, Because oatmeal has a lower glycemic index, it is a better alternative to other breakfast choices, such as cold cereal with added sugar, breads with added jelly or pancakes with syrup. Those with diabetes can test blood glucose levels after different types of breakfast foods to see how their blood sugar responds.
2. Broken wheat: Grains with Low Glycemic Index for Diabetic
For diabetics, dalia acts as a great healer. It contains low glycemic index and complex carbohydrates. This ensures a slow and steady release of glucose into blood. Dalia keeps your blood sugar levels under control – you consume less calories and manage your blood sugar levels
Grains with Low Glycemic Index for Diabetic, Other than being a low glycaemic food, daliya is packed with fibre as well. Did you know that 100 grams of daliya serving has 18 grams of fibre. According to the US Department of Agriculture, 100 grams of Bulgur wheat or Dalia has,
Carbohydrates : 18.6 grams
Fats : 0.24 grams
Proteins : 3.08 grams
Fiber : 4.5 grams
It contains ample amounts of carbohydrates with generous amounts of fiber and proteins along with vitamins and minerals. It contains very little sugar per 100 grams of serving, which makes it ideal for diabetics to consume.
3. Millets: Grains with Low Glycemic Index for Diabetic
Millet is lower on the glycemic index (GI) than many other grains. That means it raises your blood sugar slowly and gradually instead of in quick spikes.
Miller’s High-fiber, low-GI foods keep blood sugar steady, lower cholesterol, and help you lose weight. All of these things are helpful for people with diabetes
millets, which include sorghum and other seeded grasses grown as cereal crops, may help lower the risk of developing type 2 diabetes and lower A1C, or average blood sugar over about three months.
According to a study published in July 2021 in Frontiers in Nutrition. That’s because these grains have a lower glycemic index than alternatives such as white rice and refined wheat, the study authors note.