Daijiworld Media Network – New Delhi

New Delhi, Nov 11: For millions living with diabetes, controlling blood sugar remains a constant struggle. While cutting carbohydrates may seem like the simplest solution, doctors advise that choosing the right kind of carbs — especially whole grains — is far more effective in managing diabetes and maintaining a healthy weight.

Dr Manisha Arora, Director of Internal Medicine at CK Birla Hospital, Delhi, explained, “Whole grains play a vital role in flattening the blood sugar curve immediately after meals. They help improve glucose metabolism, enhance insulin sensitivity, and support long-term weight control.”

A study published in the journal Nutrients supports this, showing that whole grain intake significantly improves glucose metabolism and reduces insulin resistance — a leading factor in type 2 diabetes.

Why fiber and protein are crucial

The effectiveness of whole grains lies in their high fiber and protein content. These nutrients slow digestion and glucose absorption, preventing sudden sugar spikes and prolonging satiety.

“When digestion slows down, glucose enters the bloodstream gradually, reducing fluctuations,” said Dr Arora. “High-fibre and protein-rich grains also curb hunger and acidity, helping patients maintain steady energy levels throughout the day.”

Top 10 grains for diabetes and weight control

Experts recommend opting for low glycaemic index (GI) grains that release energy gradually. Here are the top diabetes-friendly options:

1. Barley: Low GI (25–30), slows glucose absorption, lowers cholesterol.
2. Quinoa: Complete plant protein rich in fiber and amino acids.
3. Oats: Contains beta-glucan fiber that prevents sugar spikes.
4. Buckwheat (Kuttu): Gluten-free and rich in fiber, suitable for fasting and diabetics.
5. Brown Rice: Slow-digesting carbs for sustained energy.
6. Foxtail Millet: Low GI traditional grain aiding blood sugar control.
7. Kapli Wheat (Emmer Wheat): Ancient wheat with GI of 40–45, rich in fiber and easy to digest.
8. Kodo Millet: High in fiber and antioxidants for stable glucose.
9. Amaranth (Rajgiri): Gluten-free, protein- and fiber-rich for better metabolism.
10. Brown Top Millet: High in protein and fiber, ideal for long-term diabetes care.

Beyond blood sugar benefits

Whole grains do more than regulate glucose. Their fiber creates a barrier in the digestive tract, slowing starch breakdown and promoting gut health. They also help lower cholesterol and support cardiovascular health.

A diet rich in fiber and protein enhances satiety, reducing overall calorie intake — crucial for managing or losing weight. Over time, these changes improve metabolic health and reduce diabetes-related complications.

Replacing refined grains with traditional whole grains — such as millets, barley, or brown rice — can significantly improve insulin sensitivity and promote sustainable health.

Dr Arora summed it up: “Whole grains are not just diabetic-friendly; they are the foundation of good health. When chosen wisely and eaten mindfully, they can transform how the body responds to glucose and energy.”