Both wheat and jowar can be included in a diabetic diet, but jowar is generally considered more beneficial for those with diabetes due to its lower glycemic index (GI). The glycemic index is a measure of how quickly a food raises blood sugar levels.
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Jowar roti has a GI of 62, while wheat roti has a GI of 72. A lower GI indicates that a food will raise blood sugar levels more slowly and steadily, which is beneficial for individuals with diabetes. Foods with a lower GI can help in managing blood sugar levels and preventing spikes in glucose.
In addition to the lower GI, jowar has other advantages for diabetics. It is rich in dietary fiber, which can help regulate blood sugar levels. Fiber slows down the digestion and absorption of carbohydrates, preventing rapid increases in blood sugar. Jowar is also a good source of protein and contains important vitamins and minerals.
However, it’s important to note that the overall diet and portion sizes are also crucial in managing diabetes. It’s not just about choosing one particular type of grain but rather including a variety of nutrient-dense, whole foods and monitoring carbohydrate intake. Balancing meals with appropriate portion sizes and including other food groups such as vegetables, proteins, and healthy fats is key.
It’s important for individuals with diabetes to consult with a registered dietitian or healthcare professional for personalized dietary recommendations. They can provide guidance on portion sizes, meal planning, and help create a balanced diet that suits individual needs and blood sugar goals.