If you are a diabetic, you get more picky about what you should eat and what you shouldn’t. There are 3 major components of a whole grain: Bran, endosperm, and germ. Endosperm is the starchy center. Most of the nutrients are stored in the upper part called Bran. When you consume the wholesome grain, you get to benefit from its each and every part but if the grains are processed, you only intake the fatty part of it and all the nutrients get missed out.
For diabetics, it is usually recommended to eat wholesome grains. According to a research, 200,000 men and women showed that their sugar level was controlled due to the intake of brown rice by 16 percent. Other grains can also work the same way.
What are the Elements found in Wholesome grain:
- Folic Acids
- Fatty Acids
The grains that are complex and low in glycemic are usually the ideal choices for diabetics because they have more nutritional properties that can help in both diabetes prevention as well as the management.
How to cook with grains to get the best of it?
- Cooking with grains is similar to cooking with rice.
- Simply add the dry grains in a pan of water.
- Bring it to boil.
- Cook it until the water gets absorbed.
- If you want, you can add other healthy vegetables to it.
What are some wholesome grains to eat?
1. Brown Rice: Rice, when brought to their natural forms is the most nutritious food for diabetics. It constitutes approximately 88% of manganese. It helps to lower the cholesterol level and build a healthy nervous system. The problem arises when it is processed with white rice. Brown rice after the processing, loses all its nutritional value because germ and bran are removed from it which are the main source of energy. After that, it is only left with starch. Brown Rice contains selenium and fiber which is great for improving metabolic activities.
How much to consume?
- You can have 2 servings of brown sugar every week.
- Replacing it with which sugar reduces your risk by 16 percent.
2. Amaranth: It is a ‘non-gluten’ grain which is rich in protein. The level of calcium in it is even higher than milk. It is a great source of fibers, amino-acids, potassium and many other vitamins and minerals. It helps to combat diabetes.
It is also effective in other health problems like:
- It reduces inflammation
- It helps pregnant women
- It lowers cholesterol
How to consume?
- You can cook them in water.
- You can pop them like corns.
- They have a peppery flavor
3. Oats: Oats is one of the healthiest meals for diabetes. It contains high fiber that helps to regulate the blood sugar level. With the regular intake of oats, you won’t even feel the need to have insulin injections. They are also known as ‘rolled-oats’. Studies have shown that including oats in your regular diet may decrease your sugar level by about 35 to 42 percent.
How to take?
- You can eat half cup of oatmeal in the morning. It will be equivalent to one-ounce of wholesome grains.
- You can also make a coat of it on chicken while cooking.
- It can also be made a crumble topping for toast or porridge.
4. Quinoa: It is a delicious side dish which is rich in proteins and comes in different colors. Usually, it is eaten in 3 forms i.e. red, black or white form. It is also a gluten-free grain. Usually, it is considered grain, but, actually it is a seed which is rich in fiber and protein. Other main elements are manganese, copper, iron, phosphorus. Magnesium is one of its other components that helps in the prevention of type 2 diabetes.
How to take?
- You can eat it as a delicious side dish.
5. Millet: It one of the richest sources of magnesium which is commonly originated from Africa and India. Magnesium present in it is also the cofactor of enzyme that are involved in the secretion of insulin. It decreases the risk of Type 2 diabetes among people. They also contain heart-healthy polyunsaturated fat which are beneficial in the management of diabetes.
How to consume?
- They are commonly used in bread.
- Porridge also contains millets.
Some Considerations that need to be done:
- Try to eat grains in the least processed state.
- Eat them as a side dishes.
- Do not over consume the grains.
- Do not eat them alone.