First of all, it is important to understand what ‘Diabetes’ means?
Diabetes is a health condition associated with abnormally high levels of blood sugar (glucose). Insulin, produced by the pancreas lowers the blood sugar levels. Insulin is actually a hormone made by the pancreas that allows the body to use sugar from carbohydrates in the food that one eats for energy produced. A lack of effective insulin plays a role in the development of diabetes.
This health-related issue can not be left untreated.
Since diabetics’ blood sugar is dysfunctional, there’s a belief that they can’t eat sugar or carbohydrates. And even though it’s true that diabetics need to be very conscious while eating. And their carb intake needs to be monitored, having said which, good carbohydrates can also help the patients cope with diabetes symptoms better.
The millets family is actually a wholesome super grain loaded with fibre, minerals, and vitamins which should be included in our diet, especially those with diabetes. Foxtail millet, in particular, has been said to be very good for diabetics. Locally Known as Kakum in Hindi, Navane in Kannada, Tenai in Tamil, Korra in Telugu, foxtail millet is loaded with amazing calories. Foxtail millets are a powerhouse of energy. It should also be considered as an easy substitute for rice.
Foxtail millet health benefits for Diabetics that will surprise you:
Here’s a look at why millet (Foxtail millet) in particular is good for people with diabetes: tips for eating healthy with this condition.
1. Foxtail millet has good carbs: This super grain gets easily digested. It’s also gluten-free, therefore a perfect alternative gluten-sensitive population. Additionally, foxtail millet has a high nutritional value.
Foxtail millet - High fibre content: Fibre helps slow digestion. As a result, sugar enters the bloodstream slowly, lessening the risk of a blood sugar spike. Loaded with fibre, foxtail millet is an ideal meal for those suffering from Diabetes.
Healthy eating tips for diabetes
The key to blood sugar management is eating a hearty-healthy meal. The rule is for all, but more so for diabetes.
The daily diet should have:
- Vegetables (broccoli, leafy greens, tomatoes, potatoes, green beans, dried beans carrots, corn)
- Fruits:( oranges, apples, bananas, melons)
- Whole grains (variety)
- Proteins (lean meats (chicken, turkey), eggs, fish (salmon, tuna)
- Low-fat dairy
- Nuts and peanuts
- Low-fat dairy (cheese, yogurt)
1. Do not stick to using the same cooking oil all round the year. Switch to different options and rotate using a different oil everyday. When using oil to prepare meals, choose heart-healthy fats, such as:
- Canola oil
- Olive oil
- Avocado oil
2. Servings: I have always believed in eating and serving meals on smaller plates, and rather than eat three heavy meals a day, eat five to six mini-meals. This way, one gets to watch healthy and wholesome food. Variety is the key point to remember here.
3. Say no to any extra sugar and sodium intake: Experiment cooking with more herbs and less salt. Limit beverages with added sugar. Drink more water, and use sugar substitutes such jaggery.
4. Physical activities: It is not just about following a strict food regime, but also a physical routine should be designed. into your day, incorporate 15-30 minutes of simple workout that can be done at home easily.
Healthy millet recipes - Diabetics rejoice
Foxtail millet is so nutritious that even the healthiest food would feel worthless in front of it. Besides, it is a versatile grain. Right from cooking millets as rice to making rotis and even gourmet cooking can be done to perfection using foxtail millets.