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  • Writer's pictureRamesh Hirani

Discover the Perfect Wheat for Diabetics





Throughout history, bread has been a staple in our lives, transcending cultures and continents. From soft white loaves to homemade flatbreads, bread is an integral part of our meals.


In the Indian subcontinent, where I am originally from, the ubiquitous chapatti or roti accompanies every breakfast, lunch, and dinner.


While it is widely known wholewheat is a low-calorie food due to its lower Glycemic Index, not all wheat varieties are created equal, especially for diabetics.


Let's delve into the world of wheat and explore the best varieties for managing diabetes.


Moderation is key, as wheat offers several benefits and advantages:

  1. Heart-Healthy Goodness: Whole wheat, with its high fibre content, can help reduce cholesterol and lower the risk of heart-related complications for diabetics.

  2. Digestive Delight: Wholewheat fibre promotes healthy digestion and gut health, providing relief to your digestive system.

  3. Blood Sugar Control: Unlike refined grains such as white bread and rice, wholewheat's fibre slows down glucose absorption, reducing blood sugar spikes. With a Glycemic Index (GI) of 54, wheat falls into the low GI category.

  4. Sustained Energy: Combining its low GI with its carbohydrate content, wholewheat offers a controlled and sustained release of calories, making it an excellent source of clean energy for your body.

However, it's crucial for diabetics to be cautious about the quantity of wheat consumed, considering the following drawbacks:


  1. Digestive Sensitivities: While high in fibre, wheat contains gluten, a protein that can trigger celiac disease in some individuals. Even those without celiac disease may experience issues like bloating, pain, gas, and diarrhoea due to wheat sensitivity.

  2. Cholesterol Concerns: Excessive consumption of refined wheat, With its higher GI impact, can cause blood sugar levels to rise, negatively impacting LDL (bad) cholesterol levels.

It's essential to be mindful of the quality of the wheat you choose. The demand for wheat and wheat flour has led to manufacturers using unhealthy methods to extend shelf life, such as radiation treatment. Go for Natural Organic grains if you can.

There are specific wheat varieties that are ideal for diabetics, offering lower blood sugar levels and additional health benefits:

  1. Emmer wheat (Khapli)

  2. Spelt wheat

  3. Durum wheat

  4. Bansi wheat

  5. Red wheat

These recommended varieties boast a lower GI, making them suitable for a diabetic diet. They are also rich in fibre, vitamins, and minerals, providing various advantages ranging from regulating blood sugar levels to enhancing cardiovascular health.


Emmer wheat, for instance, combines a low Glycemic index with high fibre content, effectively reducing sugar absorption in the blood and benefiting those with insulin resistance-related disorders. Furthermore, these wheat varieties are lighter on the digestive system, promoting easy digestion and minimising issues like flatulence and bloating.

These special wheat varieties also contain a broader spectrum of vitamins and minerals compared to regular wheat. From niacin (vitamin B3) to minerals that improve cellular health, bone density, and dental health, their benefits are abundant. Red wheat, in particular, shines with its protein richness and dietary fibre, providing essential nutrients like selenium and manganese for optimal metabolism and overall well-being.

If you can't fathom a life without chapattis, we highly recommend making the switch from regular wheat flour to flours made from these extraordinary wheat varieties. Action steps: Go online right now and order a small bag of one of these varieties and give it a try.


Whether you're diabetic or not, these ancient wheat variants, with their unique blend of nutrients, offer a holistic approach to well-being that can benefit everyone.

So, embark on this flavourful journey and discover the perfect wheat that can revolutionise your diabetic diet while nourishing your body and soul. Be super happy, Be super healthy

Ramesh

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