You probably know that whole grains are healthier for you. But with the vast array of options now available at every supermarket and at your fingertips, it can be difficult to get the measure of your options.

In this blog, we'll explore the best grain options for managing diabetes, from old standbys like besan to more recent favourites like millets. We'll discuss how different grains impact your blood sugar differently, as well as provide simple tips for preparing them.

Glycemic Index 

You may have heard of GI as a measure for healthier foods: low GI foods keep you full for longer, and do not spike your blood sugar. Higher GI foods tend to be processed more heavily and are thus easily digestible, causing spikes and crashes in your blood sugar.

Choosing low-glycemic atta or whole wheat options over refined flours can help manage blood sugar spikes. And there are options aplenty to choose from!

Best Grains and Flours for Diabetics

In general, whole grains are preferred for a diabetic diet since they are higher in fiber, which helps control blood sugar spikes. Some top options are brown rice, oats, quinoa, and whole wheat.

Go for Ancient Grains

Want to mix it up from your usual whole wheat bread? Ancient grains like amaranth, teff, and millet are nutritious picks for diabetics. They're packed with protein, fiber, and beneficial nutrients. Plus, their chewy texture and nutty flavors make dishes more interesting!

Opt for Nut Flours

While many standard flours may be off-limits for diabetics, nut flours can be a smart swap. Almond and coconut flours are low in carbs but high in fiber and healthy fats. Use them for baking diabetes-friendly treats. Just be mindful of portion sizes since they're calorie-dense.

Experiment With Seeds

Try grinding flax, chia, or pumpkin seeds into powders. These are low-carb but full of fiber, antioxidants and omega-3s. 

While they can’t replace the atta for your breads and rotis, they can be mixed into other flours for added nutrition.

The key is choosing grains that are high in fiber but low on the glycemic index. With some creativity in the kitchen, you can enjoy flavorful, diabetes-friendly baked goods and dishes!

In the Indian context: What to avoid and what’s okay

Suji rava

Suji, also known as semolina or rava, is a coarse flour made from durum wheat, appearing in staples like upma, halwa, and sheera. 

While suji's GI is moderately high at 67, its glycemic load (GL) is low at around 11.

GL accounts for how much carbohydrate is in a typical serving.

So in reasonable portions, suji may not spike blood sugar as dramatically as its GI suggests. The fiber in semolina can also help blunt blood sugar impact.

Besan

Made from ground chickpeas, besan is naturally gluten-free and packed with nutrients. Besan can be an excellent choice for those with diabetes. Chickpeas are low on the glycemic index, meaning they don't cause major spikes in blood sugar levels. They're also high in fiber, which can help regulate blood sugar.

That said, portion control is important when consuming besan or any flour. While chickpeas themselves are diabetes-friendly, besan is still a somewhat processed carbohydrate. Eating too much of it can impact blood sugar levels.

Aim for small portions, around 1/4 to 1/2 cup per serving - 2 besan chillas, or rotis. Pair besan dishes with lean proteins, vegetables, and healthy fats to balance out the meal. This will help prevent blood sugar spikes. Besan laddoos can be occasionally consumed as a treat.

Ragi

Ragi, also known as finger millet, is a nutritious and fiber-rich grain that can be a game-changer for those with diabetes. This humble ancient grain is low on the glycemic index, meaning it releases glucose into the bloodstream slowly - perfect for diabetics.

Beyond its diabetes-friendly nature, ragi is an excellent source of calcium, iron, and antioxidants. The high fiber content also promotes healthy digestion and can help you feel fuller for longer.

From hearty ragi mudde to crispy dosas and even ragi cookies, the options are endless. Experiment with this versatile grain in your kitchen for a tasty and nutritious twist.

Barley

Barley is a nutty, chewy grain that's packed with fiber and nutrients. Barley has a relatively low glycemic index, meaning it won't spike your blood sugar levels as quickly as some other grains. In fact, studies show that barley can actually help improve diabetes management by slowing the absorption of sugars and fats.

Beyond its steady effect on blood sugar, barley offers a host of other perks for those with diabetes:

• High in soluble fiber to promote healthy digestion
• Rich in magnesium and chromium to enhance insulin sensitivity
• Antioxidants galore to fight inflammation
• Fills you up with its chewy texture and nutty flavor

A note of caution: portion sizes

The whole grains mentioned above are great options to include as staples in your diabetes diet. But, loaded with nutrients and benefits as they are, they still do contain carbs. So, be mindful of portion sizes. But when eaten in moderation as part of a balanced diet, there are delicious, diabetes-friendly grains.

Make Diabetic Friendly Atta at Home

Gather either one or a mixture of some diabetic-friendly whole grains, and grind them using a mixer-blender for some homemade diabetic atta!

You can then use this flour to make mudde, rotis, instant dosas and more.

Experiment with different proportions of grains to find what textures, flavors and taste work best for you.

Tl;dr/ The Bottom Line

While you may need to limit your intake of rice and wheat, there are still plenty of tasty and nutritious alternatives like oats, quinoa, buckwheat and amaranth. Experiment with some new recipes using these diabetic-friendly grains. Just be sure to keep an eye on your portions and pair them with healthy fats, protein and veggies. Your body will thank you! 

Sources and further reading

1. Is Besan Good for Diabetes? Glycemic index of Besan roti - Breathe Well-Being 
2. https://www.sugarfit.com/blog/is-besan-good-for-diabetes/https://www.sugarfit.com/blog/is-besan-good-for-diabetes/ 
3. Glycemic index and diabetes: MedlinePlus Medical Encyclopedia 
4. Barley and Ragi: The Best Grains For Diabetes & Their Benefits - GOQii