Controlling diabetes or prediabetes presents unique challenges, particularly related to the choice of carbohydrates. There’s a common misconception that all carbs are detrimental; however, certain carbohydrates can positively impact energy and blood sugar regulation. Clinical nutritionist Khushi Chhabra has highlighted five carbohydrate options that are both safe and advantageous for individuals managing diabetes or prediabetes.
As per Chhabra's insights, selecting the right carbs can help decrease sugar spikes by as much as 30 to 50 percent. She suggests replacing standard foods like white rice, bread, and traditional rotis with healthier options such as jowar, quinoa, oats, ragi, and sweet potatoes. These nutritious alternatives assist in stabilizing blood sugar levels and enhancing insulin response.
Jowar, known as sorghum, is a nutritious grain filled with polyphenols and resistant starch. These components help in the gradual release of sugar into the bloodstream, thus improving insulin sensitivity. Moreover, its high fibre content promotes satiety, helping to avoid excessive eating. Quinoa stands out as a superb choice, being a complete protein and rich in fibre. Adding quinoa to your diet boosts protein and magnesium levels, enabling better insulin response and a slower glucose release.
Oats are renowned for their soluble fibre, notably beta-glucan, which creates a gel in the digestive tract. This gel supports gradual sugar absorption, mitigating sudden spikes in blood sugar. Oats also promote gut health and contribute to a feeling of fullness, making them an ideal component of a diabetes-oriented diet. Ragi, or finger millet, is loaded with calcium and fibre, aiding in blood sugar management while also benefiting bone health. Finally, sweet potatoes are full of fibre and antioxidants, ensuring a gradual glucose release as compared to regular potatoes. Their versatility allows for incorporation into various meals.
Chhabra emphasizes that integrating these nutritious carbs into daily meals can boost energy and enhance overall metabolic well-being. She advises those with diabetes or prediabetes to keep portion sizes in check and combine these carbs with proteins and healthy fats for enhanced effects.
Through these manageable dietary modifications, individuals can savor their meals while effectively regulating blood sugar levels, fostering long-term health benefits and superior quality of life.
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