Grains are known for containing more vitamins and minerals, antioxidants, essential fatty acids, and fiber than their over-processed cousins.
Grain is an excellent addition to a diabetic diet. A whole-grain with a low glycemic index to support an even blood sugar, it is packed with protein, fiber, vitamins, minerals and phytochemicals. Quinoa is easy to cook and flavorful, and you can incorporate it into a healthy diabetic diet through a variety of ways.
The reason for the nutritional disparity between refined carbohydrates and whole grains lies in the processing. Whole grains contain an outer bran layer, a middle endosperm, and inner germ, but refined grains are stripped of everything including protein and many key nutrientssave for the endosperm. Because they’re less processed, whole grains have a lower glycemic index value than refined grains. A healthy diet for diabetes includes the right balance of carbohydrate, protein, and fat. Since glucose (sugar) comes mainly from carbohydrate in foods, it’s important to learn which foods contain carbohydrate and what amount you should eat at each meal and snack. Having too much carbohydrate at one time can cause your blood glucose to go too high. Not having enough can cause you to have low energy and possibly low blood glucose levels. To find out the amount of carbohydrate that’s right for you, ask your health care provider for a referral to your local Diabetes Health Centre to meet with a dietitisan.
Best Grains for diabetics
Quinoa is a healthy choice for diabetics because it is a whole grain. Whole grains in addition to fruits, vegetables, lean proteins and unsaturated fats are the foundation of a healthy diabetic diet. The fiber in whole grains does not raise blood sugar, can help you maintain a healthy weight and may prevent other chronic conditions. The U.S. Department of Agriculture encourages everyone to make half of all grains in their diet whole grains.
While this “grain” is technically a fruit seed, it’s a great gluten-free alternative and you can still buy bread and pancake mixes made of it. Care2 describes buckwheat as a highly nourishing and energizing food, as it boasts high protein content and all nine essential amino acids, making it a complete protein. Buckwheat also contains rutin, a compound that is typically extracted from the leaves and used to treat high blood pressure. It can also help manage blood sugar levels and bring them down slower than other grains, making it a good option for diabetics.
Oats are an easy grain to incorporate into your diet, as there are so many recipes that already contain them, and you should be seeking them out as a nutritious breakfast option as often as you’d like. Medical News Today explains that while oats, like other whole grains, are high in fiber, they are high in a particular fiber known as beta-glucan, and this can assist in lowering bad cholesterol.
Millet is actually popular all around world
in India, it’s ground into their bread. In Africa, they use it in the porridges and to make beer. In this country, a type of millet is used in birdfeed! Millet provides magnesium and B vitamins, two nutrients that have been shown to help reduce muscle/nerve pain like migraine headaches, muscle tension and cramps. Millet is being rediscovered for its possible role in helping control diabetes and inflammation in the body.
When looking at whole grains, bulgur should be among your daily mix for its low fat content, high protein content, and richness in complex carbohydrates. While bulgur also has the high fiber content as many of the other whole grains listed, it’s also great for giving the body energy because of its macronutrient profile. The Fit Indian states that bulgur’s carbohydrates are digested slowly, giving you long-lasting energy all day without the sudden “crash” that comes with healthy foods loaded with simple carbs. Bulgur’s also great for the brain, as it improves your overall brain function and can boost memory.
Barley may be one of the oldest grains on the planet, and the reasons its still eaten today are a testament to its long-term consumption and health benefits. According to Life Extension, barley contains beta-glucan, a sugar found in its cell walls and a fiber that your body can’t digest. The consumption of beta-glucan slows down the rate at which food moves through your digestive tract, and this helps to tame your insulin response and keep your blood sugars from spiking after a hearty meal. Beta-glucans have been used to treat high cholesterol, diabetes, cancer, and chronic fatigue.