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9 Diabetes Friendly Grains Beyond Brown Rice

diabetes friendly grainsDiabetes is one of the most prevalent conditions throughout the world. Be it Type 1, Type 2 or Gestational. As soon as we realize that we have Diabetes, we immediately start controlling our sweet tooth in order to keep our sugar consumption under control. But apart from cutting down on sweets and adding less sugar to your tea/coffee, it is also extremely important to understand that we have to limit our calorie intake and add foods which have a low glycemic index to 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 blood sugar levels. So if you’ve been replacing your white rice, which has a high glycemic index, with brown rice, there are some other diabetes friendly grains you can explore.

9 Diabetes Friendly Grains You Can Consume

  1. Amarnath: Gluten free, high protein (15-18%), a great source of calcium, fiber, 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.
  2. Foxtail millet: Gluten-free, high in dietary fiber, 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.
  3. Quinoa: Highest protein content, gluten-free, rich in fiber, iron, and magnesium. It is easy to cook as well.
    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.
  4. Kodo Millet: High fiber and energy content and tastes like rice. Kodo Millet 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.
  5. Buckwheat: High in magnesium, phytonutrients, and dietary fiber and is gluten-free as well.
    How to cook: Add 2 cups water to 1 cup buckwheat grain, bring to a boil, then simmer for 20 minutes.
  6. Little Millet: Low cholesterol, gluten-free, high in protein and dietary fiber.
    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.
  7. Barnyard Millet: Gluten-free,  has the highest fiber 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.
  8. Barley: High in soluble fiber which prevents the carbohydrates from getting absorbed too quickly and raising blood sugar levels. Low glycemic index and high in magnesium as well.
    How to cook: Pressure cook 1 cup of Barley with 3 cups water for about 25 minutes after the first whistle.
  9. Rye: A very good source of dietary fiber, phosphorus, magnesium, and vitamin B1. It’s a rich source of magnesium too.
    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.

There you have it! 9 diabetes friendly grains that are great alternatives to white rice or in case you want to switch from brown rice. Before making any dietary changes, consult a doctor or your nutritionist for further guidance and in case you have any allergies.

We hope this article helps you! Do leave your thoughts in the comments below. For more on managing diabetes, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

Let’s #DefeatDiabetes and #BeTheForce 

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Can Okra Control Blood Sugar Naturally?

Can Okra Control Blood Sugar NaturallyLocally, Okra is known as Bhindi (Hindi) or Lady’s Finger. I am sure, besides all the delicious recipes, you might have also heard that Okra can control blood sugar naturally. So, is it scientifically true? Let us explore!

How Does Okra Control Blood Sugar?

To avoid the suspense, let us just say that the magic is in the seeds of Okra. In Turkey, roasted Okra seeds have been used as a traditional medicine. It’s these seeds that have shown results in lowering blood sugar levels in studies done. Also, it is shown to prevent diabetes associated complications as it lowers HbA1c levels.

Okra, or rather the seeds of Okra are alpha- glucosidase in nature and the gum contains insoluble fiber. They inhibit the carbohydrate metabolizing enzyme and hence, prevent the release of sugar in the blood stream.

What’s The Best Way To Consume Okra Seeds?

You need to split the Okra in two and soak it in water overnight. Next morning, squeeze the  gum (the mucilage in water) and seeds into water. Drink this water on an empty stomach early morning every day. You need to consume it this way because the researches done support intake in this form. It isn’t clear if the cooked form holds similar blood sugar control benefit.

One precaution you need to take here is that if you’re just going to have these Okra Seeds water without dietary control and lifestyle medications, it alone isn’t going to work miraculously in controlling blood sugar levels. It has to be coupled up with a complex carbohydrate rich diet with good fiber intake from salads and control on simple refined carbohydrate meals. And surely exercise as well!

Besides health benefits in lowering blood sugar, Okra is also rich in A and B Complex Vitamins, and helps in lowering lipid levels too.

We hope this article helps you! For more on managing Diabetes, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

Let’s #DefeatDiabetes and #BeTheForce

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Rice and Pasta Substitutes For A Healthier You!

rice and pasta substitutesRice and pasta play a big role in building our body weight. They are known to cause a sudden increase in our blood sugar levels, which may trigger insulin resistance in the future leading to diabetes. To help you out, we’re suggesting some rice and pasta substitutes. These substitutes can help us get healthier and provide added nutrients which is the need of the hour given the current pandemic situation where immunity and maintaining good health is everything! 

8 Rice and Pasta Substitutes 

  1. Quinoa: It is gluten free and a good source of protein. It contains nine amino acids, is high in fibre, magnesium, B vitamins, iron, potassium, vitamin E and various beneficial antioxidants. There are three main types of quinoa – red, black and white. You can opt for either one and they are readily available. You can pick up Quinoa from the GOQii Health Store for a discount using your GOQii Cash as well! 
  2. Riced Broccoli: It is a good alternative for people on a low carb diet. It has the same nutrient content as riced cauliflower. It is a good carb, high in fiber – which means it aids digestion, prevents constipation and helps maintain blood sugar levels. It is also an excellent source of vitamin C. It is a powerful antioxidant that helps prevent cellular damage and boosts the immune system. 
  3. Bulgur Wheat: This is another healthy substitute for rice. It is similar in size, but whereas pasta is made from wheat flour, Bulgur wheat are small pieces of whole wheat grains. This is used in tabbouleh, which is a Mediterranean salad with tomatoes, cucumbers and fresh herbs. With the amount of vegetable-based alternatives on the list, bulgur wheat is the lowest in calories. It contains 76 calories in ½ cup i.e. 91g, about 25% fewer calories than an equal serving of white rice. It is great for people who are trying to cut calories.
  4. Barley: It is a grain that is related to wheat and rye. It looks the same as oats and has a chewy texture. It is rich in many nutrients. It reduces hunger and helps you to lose weight. It improves digestion. With about one calorie a half cup – 81g serving as cooked barley gives you the same number of calories as of white rice. Yet, it contains more protein and fibre. It prevents gallstones and reduces your risk of Gallbladder surgery. It may help lower cholesterol and reduce the risk of heart disease. 
  5. Whole wheat couscous: It is a type of pasta that is used in Mediterranean and eastern cuisines which is made with small portions of flour. Whole wheat couscous is better than regular varieties, as it is high in fibre and proteins. It is good for weight loss and heart health. It is also good for strong bones and teeth. It improves our memory and our gut health. It lets you have a good night’s sleep. One cup of couscous does not contain more than 200 calories. 
  6. Bajra: Also called Pearl Millet, this grain is rich in magnesium, which helps keep the heart healthy. It has potassium, which dilates blood vessels, allowing blood to flow more easily. This helps reduce overall blood pressure. Bajra also has fiber that helps reduce LDL, or bad cholesterol. It has a nutty flavor, is high in fiber and is an excellent source of iron, protein, folic acid that keeps ailments like anemia, constipation, obesity in check and flushes away all toxins. This is good food for diabetics. Bajra grains are gluten free and ideal for weight loss, good skin and strong bones.
  7. Shirataki Rice/Noodles: Unlike regular pasta, Shirataki Rice or noodles are made from a root vegetable native from Asia called Konjac or Konnyaku. This fibrous root is gluten free, low carb, and low calorie. It has a good amount of fiber which can help you maintain good gut health and avoid issues such as constipation. It improves general bowel functions, which reduces your risk of hemorrhoids, diverticulitis and colorectal cancer. The fiber in Shirataki noodles is soluble fiber, which acts as a probiotic promoting the growth of healthy bacteria in the colon.
  8. Riced Cauliflower: It is an excellent low carb substitute for rice. It has a mild flavour and texture and looks a lot like cooked rice. Half cup of rice is equal to 57g serving of riced cauliflower, and has only 13 calories, compared to the calories of the same amount of rice. The fibre in cauliflower rice helps feed the healthy bacteria in your gut, reducing inflammation and promoting digestive health. Studies link fibre rich veggies like cauliflower to lower risk of illnesses such as diabetes, cancer and heart disease. 

These Rice and Pasta substitutes like Riced cauliflower, Bajra Roti, Couscous, etc. can add variety to your diet and have fewer calories. Quinoa is gluten free and a complete protein with nine essential amino acids. Broccoli is an excellent source of Vitamin C that can boost our immunity. Barley has protein and fibre and Bulgur wheat is the lowest in calories. 

If you’re up for experimenting with something healthy, do try these substitutes and let us know your thoughts in the comments below! For more on nutrition, check out Healthy Reads or ask a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr 

#BeTheForce 

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5 Wonder Herbs To Help You Battle Diabetes Naturally

battle diabetesDiabetes has been listed as an epidemic and it seems to be on the rise, worldwide. Diabetes is a disorder which alters the blood sugar levels and production of insulin that can cause various complications if left untreated. It can be treated through lifestyle modifications and exercises. We do have few spices and herbs available in nature, along with dietary changes, to help control diabetes. These remedies are not only economic to the pockets but can also help in reducing medicines. There are so many herbs (leafy part of the plant) that have proven boon to regulate blood sugar. Here, I am mentioning the most common and effective herbs to control blood sugar levels effectively.

5 Herbs To Battle Diabetes 

  1. Oregano: due to it’s high content of glycosides, flavonoids and polyphenols, oregano helps in lowering blood sugar levels. It helps in increasing the level of insulin in the body too. In dry form, oregano can be added to salads, soups or other dishes. Fresh herbs can be added to boiling water, let it steep for 5 mins, strain and drink as tea in the morning. You can also chew 5-6 oregano leaves regularly.
  2. Curry leaves: are the aromatic leaves and widely used in culinary preparations. It helps in decreasing blood sugar levels and also promotes carbohydrate metabolism. They can be chewed every day on an empty stomach or can be used while preparing food. 
  3. Giloy: is an Ayurvedic, magical plant that can not only help in controlling blood sugar levels and other symptoms of diabetes but is potent enough to alleviate many issues arising from your head to toe. Giloy also gives a boost to immunity. Powered with Antioxidants, it protects  the body from any damage caused by free radicals. To consume it, take 1 tsp of Giloy powder or ½ an inch of fresh crushed Giloy stem, mix or soak it in a cup of water overnight. Drink it on an empty stomach the next morning. You can also boil ½ inch of Giloy stem in a cup of water till it reduces in half and drink it hot, twice a day.
  4. Sadabahar: is a common plant found in India. Its flowers are the main component to help reduce blood sugar levels. Sadabahar flowers can be boiled in water for a few minutes. You can strain and drink it in the morning as tea. 3-4 leaves can be chewed daily on an empty stomach as well. 
  5. Peppermint: contains natural antioxidants which are helpful in fighting diabetes, heart disease, aging and cancer. It also adds great flavor and aroma to teas. Peppermint is available both in fresh and dried leaves or tea bags in the market but it is better to go for fresh leaves. The leaves can be added to tea for good flavor and your daily dose of antioxidants. Alternatively you can add them to salads or chew 4-5 leaves on an empty stomach. Please Note: People with GERD or people prone to acidity should avoid it as it relaxes the muscle that closes the stomach from oesophagus causing acid reflux.

We hope this article helps you battle diabetes. Before you switch to using any of these wonder herbs to battle diabetes, please ensure that you check with your doctor, nutritionist or dietitian in case of any allergies or other medical conditions. For more on Diabetes, check out Healthy Reads.

For further guidance and motivation by certified experts, join the GOQii Diabetes Care program. It’s India’s only diabetes program that is driven by Smart Science and Personal Coaching to improve Fasting Blood Sugar (FBS), Postprandial Blood Sugar (PP), reduce HbA1c levels and let you win gold! You can subscribe here: https://store.goqii.com/diabetescare.

#BeTheForce

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