6 whole grains that help control glucose in diabetics

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6 whole grains that help control glucose in diabetics

Discover below the 6 whole grains that help control high blood sugar.

Whole grains are high in fiber, which can help slow the absorption of glucose into the blood. This decreases the risk of dangerous sugar spikes that people with diabetes are exposed to.

Diabetics are constantly thinking about how to control glucose levels. In addition to the obvious strategies such as physical activity, diet, and insulin glycemic control, there are a number of natural options to help with glycemic control. Among them are grains.

There are 5 essential whole grains that you can include in your diet to control high blood sugar levels naturally.

Whole grains to control diabetes

Here are some of the whole grains that can help you manage diabetes:

1. Barley

Barley is rich in beta-glucan which helps control blood sugar and helps lower bad cholesterol. Like other whole grains, the unique combination of fiber, minerals, and vitamins in this food makes it effective in preventing several serious diseases.

2. Oat bran

In addition to being rich in soluble fiber, it is rich in magnesium and protein. These components play an important role in the control of blood glucose.

Saponin is part of oat bran and it helps the pancreas regulate insulin production. Studies have shown that type 2 diabetics who ate oat bran had a much lower rise in blood sugar than those who ate rice or white bread.

3. Amaranth

Amaranth is a highly nutritious pseudo-cereal that has a higher protein content compared to other cereals. Amaranth is a great option when it comes to gluten-free options. It is rich in antioxidants and also has anti-inflammatory properties.

4. Ragi or African millet

Ragi is an extremely nutritious millet, which resembles mustard in appearance. Helps lower bad cholesterol and is diabetes friendly. It is a great weaning food for young children.

5. Bajra or pearl millet

Bajra cereal has a low glycemic index. Being rich in fiber, it can help cure constipation and aid in weight loss. It has a higher iron content compared to other cereals, it is also a ‘gluten free’ cereal with a butter flavor.

6. Jowar sorghum or cornstarch

Jowar is rich in vitamin K1, which plays a crucial role in blood clotting and bone growth. Jowar’s bioactive phenolic compounds help reduce bad cholesterol. Highly resistant starch complexes help control weight by providing satiety and help maintain blood glucose levels.

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