We all are no strangers to the fact that glucose is the main source of energy in our body. Diabetes is the ailment that occurs when the blood sugar in our body is too high. Our body has the capacity to make glucose but it also comes from the food we consume on a day to day basis. Insulin is a hormone made by pancreas which in turn helps glucose get into our cells. A diabetic patient’s body doesn’t make enough insulin and thus the glucose stays in the blood and is unable to reach one’s cells.
It is very important to manage diabetes as it raises the risk of damage to eyes, nerves, heart and kidneys. If a person has diabetes, he/she is more prone to diseases. Thus, it is very important to take steps for preventing and managing diabetes.
It is very important to control the blood sugar level. Jowar roti is good for diabetes as it controls the blood sugar level to a great extent. Jowar, which is rich in dietary fiber, is also packed with essential vitamins and minerals such as iron and magnesium. The antioxidant properties of Jowar helps reduce oxidative stress and reduce inflammation. There is a plethora of uses of incorporating jowar into diet. Moreover, the taste or the nutritional value is also not compromised. Making the right dietary choices plays a key role in managing our blood sugar levels. Thus, Jowar roti is good for diabetes.
How does Jowar control your blood sugar levels?
As Jowar has low glycemic index, it automatically means that it is digested and absorbed slowly. This causes a gradual rise in the blood sugar levels. This is very important for the people having diabetes as it prevent a sudden in the glucose levels.
What are the benefits of Jowar?
1. High in fiber- Jowar is equipped with fibre and this helps regulate blood sugar by slowing down the digestion process. This keeps the glucose levels stable.
2. Gluten- free- Many people have started consuming Jowar as a gluten-free alternative to wheat-based foods.
3. Nutrient-rich- Owing to the presence of essential minerals like magnesium that help in seamless regulation of insulin for managing insulation regulation, jowar is used widely.
How does jowar help in diabetes control?
Every 100 grams of jowar roti calories are packed in 334 kcal of pure gluten-free energy. Jowar roti is full of thiamine, fiber, niacin, folate and riboflavin. It is rich in phytochemical compounds that have the properties of improving insulin sensitivity and lowering overall levels of cholesterol. Hepatic gluconeogenesis is the glucose produced from the liver and hence jowar is extremely beneficial for people who are diagnosed with diabetes. Jowar assists in weight loss and it is a moderate glycemic index food. The glycemic index of jowar changes if they are made into a coarse flour. Even the presence of resistant starch makes jowar a good addition into a diabetic person’s diet plan!
Jowar has gained popularity all over as it has successfully emerged as a nutritional powerhouse.
Following are some of the features of jowar that help in regulating glucose levels in the body-
1. Low Glycemic index
The moderate and low Glycemic Index levels of jowar in the body results into a slow and steady rise in the blood and sugar levels.
2. Rich in insoluble fiber
As jowar is rich in soluble fibre, it slows down the digestion as well as the glucose absorption. It also improves gut health and reduce the systematic inflammation which can worsen the levels of insulin resistance in the body.
3. Rich in antioxidants
Jowar has active compounds such as polyphenols and anthocyanins that have-
Anti-oxidant properties
The potential to reduce the oxidative stress in the body.
4. Gluten free
Even if the patient is suffering from celiac disease, he can still consume jowar as it is gluten free.
5. Good source of protein
Jowar contains plant based proteins which support muscle mass and improves the appetite of the person.
6. Supports weight management
Low-fast, nutrient-dense jowar helps manage body weight and prevents type 2 diabetes.
7. Lowers the levels of cholesterol
The risk of cardiovascular diseases is also lowered due to the antioxidant and fiber contents prevalent in jowar.
Sorghum millet or jowar is famously known as the oldest cultivated cereal crop in the tropical countries. This has been used as an age-old recipe in the Indian households. Apart from thymine, jowar is rich in vitamin B6, vitamin E, phosphorus, potassium, zinc and selenium. Calcium and magnesium are equally crucial in bone health as they help regulate calcium absorption in the body.
What are the other health benefits of jowar?
One of the compounds that gives starch like consistency is gluten and many people are sensitive to gluten. Because of gluten they tend to face several kinds of digestion issues. Jowar is a very good substitute in this case. Jowar flour is made by grinding the jowar gains to a thin powdered form. However, one should be very careful while buying jowar as some mills and machineries that are used to pack jowar might also be used for packing other ingredients. Thus, it is very crucial to go through all the product labels carefully before buying anything.
What are the ways in which one can incorporate jowar in their diet?
Following are some of the quintessential ways of consuming jowar in the diet-
1. Jowar roti
Also known as flatbread, jowar roti is made using jowar flour. For making jowar roti, you should knead jowar flour into dough with warm water and roll it on a dry skillet.
Jowar rotis are the best alternatives to wheat rotis.
2. Jowar porridge
Often known as Jowar Dalia, jowar porridge is a warm, fulfilling breakfast which is equipped with carbs and fiber.
For making jowar porridge, boil broken jowar grains and flour with water and add cinnamon and a few nuts for better taste.
3. Jowar salad
If you want a non-starchy grain base, cook the whole jowar grains and ten toss them with chopped veggies, herbs and lemon juice.
4. Jowar khichdi
If you want to eat an authentic dish for lunch or dinner, use whole jowar with vegetables and moong dal. Cook with minimal spices add a dash of lemon for taste.
This is a protein rich and a slow carbs dish which make your taste buds trickle!
5. Jowar dosa
You can make jowar dosa by making a batter using besan, spices, jowar flour and grated veggies.
This dish is not only enriched with nutrients but also makes your stomach full!
Are there any risks involved while consuming jowar for diabetics?
It is a well-known fact that Jowar roti is good for diabetes. However, the patients often overlook the potential risks involved while consuming jowar. Following are two risks involved in consuming jowar-
1. Consumption
It is very crucial to monitor the consumption of jowar as consuming it in large quantities can lead to an excessive carbohydrate intake. This tends to impact the blood sugar levels negatively.
2. Phytic acid
The traces of phytic acid are found in jowar. This acid can inhibit the absorption of calcium and iron when consumed in huge quantities.
FAQs
· Can diabetic people consume jowar every day?
There is no harm in consuming jowar every day provided its portion is monitored and incorporated with other foods as well.
· Is jowar better than wheat for diabetics?
The Glycemic index of jowar is lower as compared to that of wheat which makes it a better choice for controlling the sugar in the body.
In a nutshell, along with its other variants, jowar roti is good for diabetes.