10 Diabetes Friendly Grains That Help Control Blood Sugar

Diabetes Friendly Grains:

Managing diabetes often feels challenging, especially with so many food choices available. However, choosing the right grains plays a key role in maintaining stable blood sugar and managing weight. Foods with a low Glycemic Index (GI) release glucose slowly, preventing sudden sugar spikes. Dr. Pramod Tripathi, a Pune-based doctor known for his work in diabetes reversal, suggests ten grains that can help maintain glucose levels and promote better health.

Diabetes Friendly Grains:

1. Barley:

With a GI of 25–30, barley is rich in soluble fibre that slows digestion and stabilizes sugar levels. It also supports good gut health and helps with weight management by keeping you full longer.

2. Foxtail Millet:

Known in Ayurveda as “Shri Dhanya,” this millet has a GI of 30–35. It is high in protein, fibre, and minerals like iron and calcium, making it ideal for diabetics.

3. Brown Top Millet:

This millet supports stable blood sugar and heart health while providing lasting energy due to its high fibre content.

4. Little Millet:

Rich in magnesium, iron, and B vitamins, little millet improves digestion and slows glucose absorption, supporting metabolic health.

5. Kodo Millet:

A traditional low-GI grain packed with antioxidants and fibre that promotes healthy digestion and steady blood sugar.

6. Banyad Millet:

It grows easily in dry conditions and contains proteins, vitamins, and minerals that help regulate sugar and improve digestion.

7. Khapli Wheat:

An ancient variety with a GI of 40–45, it provides slow energy release and keeps blood sugar steady throughout the day.

8. Amaranth (Rajgira):

A rich source of protein and minerals, amaranth helps maintain steady sugar levels and supports overall wellness.

9. Buckwheat (Kuttu):

Naturally gluten-free and rich in fibre, it helps prevent sugar spikes and supports heart health.

10. Quinoa:

A high-protein, low-GI grain that offers essential amino acids and minerals, perfect for balanced meals.

Including these grains in your diet and rotating them regularly can enhance metabolism, improve insulin sensitivity, and promote long-term weight control.

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