Millets can help combat diabetes

 

Though it is rather difficult for the south Indians to forego rice, which is their staple diet, it is always wise to reduce the intake of rice and switch to millets, which have lower gylcemic levels. “Changing food habits from sugary foods to complex carbohydrates like millets will do far more good for the public health than counselling or education,” he said.

 

Research showed that the increase in blood sugar of people who consumed idlis and dosas made of millet was lesser than those consuming the same made of rice flour.

 

“Millet is a good option and one should take less of rice,” Dr Viswanathan said. The study found the low glycemic index millet-based breakfast was effective in significantly reducing post-prandial glucose levels as against rice-based breakfast consumed by the participants.

 

Reducing sugar content in one’s diet could have long-term positive impact on health. There are artificial sweeteners available, which add sweetness to food without the health penalties of crystallised sugar so commonly used in our day-to-day food, he said.

 

Fruits are not a taboo for diabetics provided sugar levels are under control. Fruits have anti oxidant property and they could be consumed. But certain fruits that are sweet like ripe mangoes, jackfruit, custard apple could either be avoided or consumed in moderate quantity.