Do you have diabetes? Then you must be very careful about what you eat and drink, right? Sometimes you may wonder what else you can eat besides the rice and bread you eat every day. Today we are talking about a grain that can be very important for such people, and it is highly nutritious. That is sorghum. Let's see if sorghum is really good for someone with diabetes or not.
What is this millet?
Sorghum is a grain that is much older than we think, having been cultivated in Asia and Africa for thousands of years. In fact, sorghum is a common name for several types of grains that belong to a group of grasses and have small seeds. In our country, we all know the name "sorghum". One of the biggest advantages of this is that it can withstand dry climates like drought and grow well.
Like 'Quinoa', which has become very popular as a healthy food these days, kurakkan is also a food with very high nutritional value. That is why some people call it "the new quinoa".
What are the nutritional values of chickpeas?
Compared to the grains we commonly eat, such as wheat, rice, and corn, sorghum is very nutritious. It also has several special properties that are important for people with diabetes.
| Nutrient component | How is it important for diabetes? |
|---|---|
| Fiber | It slows down digestion and controls sudden spikes in blood sugar levels. It also helps with weight control. |
| Protein | It helps keep muscles healthy. It also helps control overeating because it makes you feel full even after eating a small amount. |
| Vitamins and minerals | Essential for overall body function and health. |
| Antioxidants | They help prevent damage to the body's cells. These are important for minimizing complications caused by diseases like diabetes. |
In addition to all of this, there is another important thing about kurakkan. That is, they are gluten-free . This means that even people with gluten allergies can eat them without any fear.
Simply put, kurakkan is a food with a low glycemic index (GI). This means that when you eat them, your blood sugar level does not increase suddenly and rapidly. Instead, it increases slowly and gradually. This is very good for someone with diabetes.
How does Kurakkan affect blood sugar levels?
Whole grains are whole grains . That means the nutritious outer layers of the grain, the bran and germ, have not been removed. When we eat white bread and white rice, we are consuming refined grains that have had those nutritious parts removed.
Whole grains take longer for the body to digest, which is why they don't cause a sudden spike in blood sugar levels.
There are several types of kurakkan.
Although we mentioned sorghum, there are several other types of grains that belong to this category.
- Finger Millet: This is the millet we all know.
- Foxtail Millet: This is called grass rice.
- Pearl Millet: This is called pearl millet.
- Little Millet: These are not very common in our country.
Although research on this is still limited, current data suggests that eating blueberries can help maintain stable blood sugar levels and prevent sudden spikes in blood sugar after meals.
In a study specifically on foxtail millet , people with type 2 diabetes were given a special diet containing foxtail millet. As a result, their blood sugar levels, insulin levels, cholesterol and triglyceride levels decreased. Another study found that eating foxtail millet instead of rice for breakfast reduced the rise in blood sugar levels after a meal.
The evidence for other types of whole grains is not yet as clear. But in general, it is clear that these grains raise blood sugar levels more slowly than refined products like white bread, pasta, and white rice. Therefore, they may be a good option for someone managing diabetes.
How to add turmeric to your diet?
Kurakkan is now easily available in any supermarket or health food store. There are several ways to add them to your diet in a very tasty way.
Before cooking the kurakkan, add a little coconut oil or vegetable oil to a pan and toast it for about 3 minutes. Then add 2 1/2 cups of boiling water to 1 cup of kurakkan and cook for about 25-30 minutes.
Ways to add it to your diet:
- You can make kurakkan porridge for breakfast.
- Kurakkan flour, which is very popular in our country, can be used to make things like rotis, pittu, those, and indiappas . Kurakkan flour can also be used instead of bread flour when making bakery products like bread and cakes.
- Instead of rice , you can prepare it like a rice pudding and eat it with your curry.
- When making vegetable stuffing, you can use kurakkan as a filling.
Important: Talk to your doctor.
Although kurakkan is a nutritious food, if you are a person undergoing treatment for diabetes, it is essential to talk to your doctor or a nutritionist before making any major changes to your diet. They will be able to advise you on exactly how much to eat, based on your health condition.
Take-Home Message
- Millet is a nutritious whole grain rich in fiber, protein, vitamins, and minerals.
- Its low glycemic index (GI) prevents a sudden spike in blood sugar levels when consumed, which helps control diabetes.
- Eating whole grains instead of refined grains like white rice and bread can be a good alternative.
- You can prepare various delicious dishes like roti, pittu, and kanda from kurakkan flour.
- As a person with diabetes, it is very important to always consult your doctor before changing your diet.
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