Diabetes is one of the most prevalent conditions throughout the world. Be it Type 1, Type 2 or gestational (which was in my case), as soon as we realize that we have joined the Diabetics camp, we immediately start controlling our sweet tooth in order to keep our sugar consumption under control.
Apart from cutting down on sweets and adding less sugar in your coffee, it is also extremely important to understand that we have to limit our calories intake and add more foods which are of a low glycemic index in our diet.
Low Glycemic Index foods are those which take a longer time to get digested and therefore release the sugars in our blood at a slow pace. This, in turn, prevents sudden spikes in the sugar levels.
In addition to its high carbohydrate content, white rice also has a high glycemic index. Replacing it with either brown, red or black rice which is high in fibre helps to keep the sugar levels stable.
Below is a list of 9 awesome whole grains which you can effectively use in place of rice.
- Amarnath: Health benefits: Gluten free, high protein (15-18%), a great source of calcium, fibre, iron, potassium, and many other vitamins and minerals.
How to cook: Add 2 cups water to 1 cup amaranth grain, bring to a boil, and then simmer for 15-20 minutes
- Foxtail millet: Gluten-free, high in dietary fibre, Low Glycemic index, reduces the levels of triglycerides, LDL and VLDL, magnesium present in millets is a co-factor in various enzymes involved in the secretion of insulin and metabolism of glucose in the body
How to cook: Pressure cook 1 cup of foxtail millet with 2.5 cups water and 1/2 tsp salt for three whistles. Turn off the flame.
- Quinoa: Highest protein content, gluten-free, Rich in fibre, iron, magnesium etc, easy to cook
How to cook: Pressure cook 1 cup of quinoa with 2.5 cups water for three whistles. Simmer for 5 minutes and turn off the flame.
- Kodo millet: High fibre and energy content, tastes like rice, Kodo contains Copper, deficiency of which impairs sugar tolerance. Research has identified anti-diabetic compounds i.e. Quercetin and Phenolic acids which are present in Kodo millet.
How to cook: Pressure cook 1 cup of Kodo millet with 2.5 cups water and 1/2 tsp salt for two whistles. Turn off the flame.
- Buckwheat: High in magnesium, phytonutrients, and dietary fibre, gluten-free
How to cook: Add 2 cups water to 1 cup buckwheat grain, bring to a boil, then simmer for 20 minutes
- Little millet: Low cholesterol, gluten-free, high in protein and dietary fibre
How to cook: Pressure cook 1 cup of little millet with 2.5 cups water and 1/2 tsp salt for two whistles. Turn off the flame.
- Barnyard millet: Gluten-free, has the highest fibre and iron content of all the millets
How to cook: Pressure cook 1 cup of barnyard millet with 2.5 cups water and 1/2 tsp salt for two whistles. Turn off the flame.
- Barley: High in soluble fibre which prevents the carbohydrates from getting absorbed too quickly and raising the blood sugar level. Low glycemic index, high in magnesium
How to cook: Pressure cook 1 cup of Barley with 3 cups water for about 25 minutes after the first whistle.
- Rye: A very good source of dietary fibre, phosphorus, magnesium, and vitamin B1. a rich source of magnesium
How to cook: Soak 1 cup of rye grain for about 2 hours. Combine the grains with 4 cups of water in a pan, bring to a boil, simmer, close with a lid and cook for about 45 minutes.
PS Note: These grains are available in GOQii Store