In our country, several varieties
of millets are available around the year. There are at least 8 millets namely,
Sorghum, pearl millet, kodo millet, barnyard millet, proso millet, finger
millet, little millet, foxtail millet are popular across the country. In each
millet there are several land races exist which possess distinguish characters.
Like different color, flavour, cooking time and medicinal values. For example Kharif
Sorghum, Finger millet and Barnyard
millet are believed to be best in diabetic diets.
Nutritionists actually give diabetics a lot of dietary options based on
millets which are traditional and safe whole grains. With millet consumption,
the blood sugar levels are controlled. Millets being natural sources of fibre,
calcium, magnesium, the medication automatically comes down and other functions
are also perfectly balanced.
The millets have high fibre; because of this they have low glycemic index
which means the rate at which glucose is released into the blood stream is very
low. Therefore millets are beneficial for diabetes. All kinds of millets can be
taken - sorghum and pearl sorghum are very good as roti, poridge, or upma.
Millet consumption helps to maintain healthy levels of blood sugar. Diabetics
are usually advised to eat “pulkas” made with wheat flour. Instead they should
be advised to choose from a variety that includes Sorghum,
pearl millet, kodo millet, barnyard millet, proso millet, finger millet, little
millet, foxtail millet. The slow absorption regulates
the insulin produced in the body system. Millets not only brings down the sugar
levels but also improves the insulin response.
Obesity leads to diabetes. Polished
rice yields plenty of calories and leads to obesity and increases the blood
sugar levels. Hence, to control sugar, we need to include millets in our normal
diet. Millets have a high satiety value, so they control and prevent
consumption of huge portions. Mineral and other nutrients and fibre reduce
insulin resistance in the body. Millets in combination with pulses are very
healthy for diabetics.
Millets are rich in fibre and nutritional photochemical which fight
stress. They also have good amounts of vitamin and minerals. In every respect,
millets are much better than the staple south Indian rice. To meet health
needs, to maintain low sugar levels and to meet nutritional requirements; one
must and should get on to millets. Nutritionists slowly introduce millet based
diets to diabetics. This will ensure choice based healthy dietary variety
Men and women suffer from diabetes
and complications related to diabetes. Millets play a major role in the sense
that they have a low glycemic index which regulates the availability of glucose
to the system. Hence, they have a definite
advantage over polished refined rice
Fibre
rich, millets help prevent constipation, thus helping toward a healthy
digestive system. Fibre also helps to slow down the release of glucose which
reduces load on insulin.
The traditionally Foxtail millet
is soft cooked eaten with curd and today science approves that this is the food
with low glycemic index. Millet and
other whole grains are a rich source of many nutrients including magnesium, a
mineral that acts as a co-factor for more than 300 enzymes, including the ones
involved in the body's use of glucose and insulin secretion. Regular
consumption of whole grains also reduces the risk of type 2 diabetes. Research
data has confirmed inverse associations between magnesium, calcium and major
food sources in relation to type 2 diabetes.
Glycemic index of millet
“The Glycemic index or GI is a measure of
the effects of carbohydrates on
blood glucose levels.
Carbohydrates that break down rapidly during digestion releasing glucose rapidly into the bloodstream have a high GI;
carbohydrates that break down slowly, releasing glucose gradually into the
bloodstream, have a low GI. For most people, foods with a low GI have significant
health benefits” The low GI foods reduce
hunger and increase satiety and improve insulin sensitivity. The prolonged
absorption of carbohydrate after the consumption of low GI foods helps in
lowering the blood glucose concentration.
Finger
millet has high calcium, high soluble fibre, low fat and low glycemic index of
malted grains is effective in controlling the blood glucose levels of
diabetics. Glycemic index of some finger millet-based recipes: Finger Millet kichidi - 34.62Finger; Millet
baath – 36.12;
Little millet in combination
with other millet flours and Bengal gram flour will make a good mixture of dosa
or chapathi blend with low glycemic index. Little millet composite flour: 64.51
Supplementation
of low Glycemic Index foxtail millet-based foods, such as biscuits (GI=50.8)
significantly decreases serum glucose, serum lipids in type 2 diabetics. Foxtail millet does have a potential for a
protective role in management of diabetes. Glycemic Index of foxtail millet and
its blends are the lowest compared to cereals.
Jowar,
kodo millet and proso millet in combination with other millets and pulses is
recommended in diabetic diets for beneficial effects as it contains good
amounts of protein, calcium and fibre.
Pearl millet, being
a good source of dietary fibre and phyto chemicals, is a recommended
preparation of diabetic foods. Pearl
millet roti and brinjal bhaji recorded the lowest glycemic
response in diabetic volunteers. Barnyard Millet is an excellent source of
dietary fibre with good amounts of soluble and insoluble fractions which help
to maintain healthy blood sugar levels. Barnyard
Millet kichidi - 34.68 Barnyard Millet baath – 36.71
Some tips for cooking millets:
Millets
can replace rice virtually in all recipes..
Millets
does not require more water or cooking time.
Dosa
, kichidi, Idle , roti, soft cooked form , porridge, upma, pongal, are some easy recipes for breakfast and lunch.
Addition of greens not only improves taste and flavor but also enhances
therapeutic and nutritional contribution.
Muruku,
chakkalu, papad, kitmit biscuits - snack items can also be made and stored as
ready to eat foods.
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