If you are diagnosed with diabetes, white rice and anything made with white flour, such as bread, pasta and other refined grains, are off the table. This leaves us with few options. Out of these limited options, Barley and Ragi can work wonders if you want to stop blood sugar spikes. That’s why we think barley and ragi are the best grains for diabetes.
Why are barley and ragi the best grains for diabetes?
Barley is a miracle grain not only for diabetics, but for everyone. This grain helps diabetics especially because it is high in fiber (soluble and insoluble), making it a low GI product. Eating barley won’t raise your blood sugar like a piece of bread or a cup of polished white rice.
If you’re wondering how barley achieves this, it’s because of the beta-glucan fibers in it. Thanks to these fibers, the release of sugars into the blood is slowed down, and when consumed, it helps a person to maintain sugar levels in the target zones – for postprandial – that is, sugar after a meal, as well as fasting sugar levels, which are improved because the consumption of barley keeps you full for longer. time, so you feel less hungry and eat less.
Barley is also a good source of magnesium, which is important for diabetics, as magnesium deficiency is known to cause insulin resistance, and a magnesium-rich diet helps improve the cells’ sensitivity to insulin, leading to better blood sugar control. 1 cup of consumed barley covers 61% of the daily magnesium requirement.
What is the best way to consume barley?
Be sure to choose hulled barley, which is a truly whole grain barley variety. The more processed type is known as pearl barley and may have a lower nutrient density compared to hulled barley. The way of consumption is by adding it to soups, stuffing, flour, etc. or using barley water, better known as “Jau Ka Pani“, which is prepared by soaking a glass of barley overnight. Adding barley to a diabetic diet has many benefits!
How does ragi help manage diabetes?
When we talk about Ragi, it also comes from the millet family and contains more calcium and phosphorus compared to some other cereals and grains. Diabetics who have gluten intolerance and cannot consume wheat or barley can opt for Ragi as it is gluten free. Ragi is also very low in cholesterol and very high in antioxidant activity, which helps meet the overall nutritional needs of a diabetic.
However, it’s best to eat ragi in moderation and alternate with other whole grains for better blood sugar control. For diabetics, the best approach to carbohydrate consumption is to follow the rotation of whole grain foods.
We hope this article on the best grains for diabetes helps you. To learn more about diabetes management, check out Healthy reading.
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