This article is originally published on Freedom from Diabetes website, available here.
When considering the best wheat options for individuals with diabetes, it’s important to focus on whole grains and those with a lower glycemic index. Lets understand 100 grams of wheat contain,Carbohydrates: 72 grams, Sugar 0.4 grams
Protein: 13.2 grams,Water: 10 – 11%,Calories: ~ 340, Fiber: 12- 15% (bran).
Advantages and Disadvantages of Wheat:
Where diabetics are concerned, wheat in moderation makes a good addition to the diet, for the following reasons.
1.Heart-healthy- Whole wheat’s high fiber content helps reduce cholesterol, it help to down the risk of heart related problem.
2.Good for digestion-
Fiber is present in the wheat, which is help in digestion.
3. Improves BSL- The fiber in wheat helps slow down the absorption of glucose, keeping your blood sugar levels from spiking.
4.Energy booster – Wheat’s low GI and carbohydrate content ensure a steady and controlled release of calories.
At Freedom From Diabetes, we strongly recommend shifting from regular wheat to these varieties, for the following reasons. They have a lower GI, which makes them suitable for the diabetic diet. They are also rich in fiber, vitamins, and minerals that offer a variety of health benefits from regulating blood sugar levels to improving cardiovascular health.
If you can’t think of going without chapatti, we highly recommend shifting from chapattis made from regular wheat flour to flour made from khapli (emmer), Brum, jungli, Bansi, spelt, or indeed any of the ancient wheat varieties.
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