Post by : Saif Rahman

Navigating diabetes or prediabetes can prove difficult, particularly when it comes to making wise carbohydrate choices. While many assume all carbs are detrimental, certain varieties can actually promote sustained energy and improved blood sugar regulation. Clinical nutritionist Khushi Chhabra has shared her five top carbohydrate selections that are safe and advantageous for individuals living with diabetes or prediabetes.

Chhabra notes that optimal carbohydrate selections can decrease sugar spikes by 30 to 50 percent. She advises making dietary shifts from traditional staples like white rice and regular bread to healthier choices including jowar, quinoa, oats, ragi, and sweet potatoes. These alternatives are not just nutrient-dense but also aid in maintaining balanced blood sugar levels and optimize insulin response.

Jowar, known as sorghum, is a grain full of nutrients that features polyphenols and resistant starch. These characteristics facilitate a gradual release of sugar into the bloodstream, enhancing insulin sensitivity. Additionally, its substantial fiber content promotes satiety, thus discouraging overeating. Quinoa stands out as a superb option, being a complete protein loaded with fiber. Incorporating quinoa into meals not only boosts protein and magnesium intake but also enhances cellular responses to insulin while slowing glucose release.

Oats are celebrated for their soluble fiber, primarily beta-glucan, which creates a gel-like substance in the stomach that slows sugar absorption, mitigating abrupt increases in blood sugar levels. Furthermore, oats contribute to gut health and promote a feeling of fullness, making them ideal for a diabetes-conscious diet. Ragi, or finger millet, is rich in calcium and fiber, supporting blood sugar control and bone health. Lastly, sweet potatoes are a fiber-packed source of antioxidants, providing a more gradual glucose release compared to standard potatoes and offering versatility for varied meal planning.

Chhabra underscores that incorporating these healthy carbohydrates into daily meals can foster improved energy levels and bolster overall metabolic health. Individuals with diabetes or prediabetes are encouraged to prioritize portion control and pair these carbohydrates with proteins and healthy fats for the best outcomes.

By implementing these manageable dietary adjustments, it's possible to relish meals while keeping blood sugar levels regulated, paving the path for lasting health benefits and enhanced quality of life.

#Health #Wellness #Fitness