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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Switch your grains, not your taste! You don't need to cut out grains to manage your blood sugar levels, just choose the right ones! Whole, High Fibre Grains release sugar slowly, where your energy is stable and your blood sugar is calm!
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Refined grains lose their fiber and maximum nutrients causing a spike in blood sugar levels. Whole grains keep the bran, germ and endosperm. This helps retain magnesium, fibre and b-vitamins that improve the insulin sensitivity.
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– Contain beta glucan which is a soluble fibre that slows glucose absorption and helps reduce LDL cholesterol – Try it in the form of soups, khichdi or as a rice replacement for a nutty, filling meal!
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– Low glycemic index grain – They release sugar gradually, making it ideal for breakfast – Pair it with cinnamon and chia seeds for an extra blood sugar friendly bowl!
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– Unlike most grains, quinoa provides all 9 essential amino acid – It has fibre and protein combo which stabilizes sugar levels and keeps hunger away – Swap it with rice in salads, pulao or as a base for meal bowls!
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– Also known as Kuttu is a fasting favourite for a reason – Its packed with resistant starch and magnesium which enhance insulin resistance – Use it to make rotis, dosas or porridge!
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– It is rich in calcium, fibre and polyphenols which is a natural compound that lowers oxidative stress and sugar spike – Try ragi dosa or porridge instead of refined flour dishes!
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– It has a low glycemic index and rich in iron and antioxidant – It supports gradual glucose release and helps in maintaining healthy cholesterol level – Perfect for upma, idli and millet bowls!
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– Retains its bran layer and is full of fibre, manganese and selenium – It digests slowly, preventing quick sugar spikes and promoting satiety – Mix it with lentils or quinoa for a balanced plate!
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– Mix 2-3 grains weekly for a variety – Pair with protein like dal, paneer, fish, etc to balance carb – Add leafy greens and veggies for extra fibre – Avoid over cooking as softer grains release sugar faster
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