Throughout the ages, bread has woven itself into the fabric of human existence. It has become an indispensable part of diets worldwide, captivating our palates with a plethora of delightful bread varieties that not only satiate our hunger but also nourish our bodies.
In the Indian subcontinent, the humble chapatti or roti reigns supreme as an unleavened flatbread that accompanies every meal. Whether it's breakfast, lunch, or dinner, the humble chapatti adds an irreplaceable touch.
While it has earned its reputation as a low-calorie food due to its lower Glycemic Index, it's important to note that not all bread varieties are created equal, especially for individuals managing diabetes.
Unravelling the Nutritional Secrets of Wheat:
Let's delve deeper into the nutritional profile of wheat, shedding light on its benefits and drawbacks:
The Advantages of Wheat:
A Heart-Healthy Delight: When consumed in moderation, wheat proves to be a boon for individuals with diabetes, primarily due to its high fibre content. Whole wheat contributes to reducing cholesterol levels, thereby mitigating the risk of heart-related complications.
A Digestive Dynamo: The fibre present in wheat not only bestows cardiovascular benefits but also promotes healthy digestion and improves gut health, ensuring a happy tummy and enhanced overall well-being.
Stabilising Blood Sugar Levels: Unlike refined grains such as white bread and rice, wheat's fibre acts as a shield against sudden spikes in blood sugar levels. It slows down glucose absorption, thanks to its Glycemic Index (GI) of 54, categorising it as a low GI food, making it an ideal choice for individuals managing diabetes.
An Energising Elixir: The combination of wheat's low GI and carbohydrate content ensures a controlled and sustained release of calories, providing a clean source of energy for the body.
The Disadvantages of Wheat:
Tread with Caution: While wheat offers numerous health benefits, individuals with diabetes should exercise caution in terms of quantity. This becomes even more crucial for those afflicted with celiac disease, a chronic digestive and immune disorder triggered by gluten present in wheat, barley, and rye. Sensitivities to wheat also exist, causing issues such as bloating, pain, gas, and diarrhoea in susceptible individuals.
Striking a Balance: Excessive consumption of carbohydrates, abundant in wheat, can lead to elevated blood sugar levels and have adverse effects on LDL cholesterol levels. It's crucial to strike a balance when incorporating wheat into a diabetes management diet.
Beyond the Basics: Wheat Varieties for Diabetes Reversal
Fortunately, not all wheat varieties are created equal, offering a silver lining for individuals seeking to manage diabetes while relishing their favourite bread. Here are some recommended wheat varieties that not only aid in lowering blood sugar levels but also provide an array of additional health benefits:
Khapli (Emmer Wheat): This ancient wheat variety boasts a low Glycemic Index and a high fibre content, making it an ideal choice for those grappling with insulin resistance-related disorders. It aids in slowing down sugar absorption, ensuring stable blood sugar levels. Moreover, khapli wheat offers additional benefits such as arthritis relief, cognitive enhancement, and cholesterol reduction.
Spelt Wheat: With a lower gluten load and higher fibre content, spelt wheat eases digestion, steering clear of common troubles like flatulence, bloating, and constipation.
Durum Wheat: Durum wheat stands out with its rich mineral and vitamin content, including niacin (vitamin B3), which contributes to cellular health, bone density, and dental well-being. This wheat variant also serves as an excellent source of dietary fibre, selenium, and manganese, which are essential for metabolism and overall health.
Bansi Wheat and Red Wheat: Both Bansi and Red wheat varieties shine with their protein content, dietary fibre, selenium, and manganese levels. These nutrients play crucial roles in maintaining proper metabolism and fostering overall well-being.
Embrace the Wheat Renaissance:
Action step: If the thought of parting ways with chapattis seems unimaginable, fear not. We encourage you to shift from regular wheat flour to flour derived from ancient varieties like khapli (emmer), Brum, Bansi, spelt, or any other heirloom wheat
Regardless of whether you have diabetes or not, these wheat variants offer a diverse range of nutrients, benefiting everyone's holistic well-being.
Embrace the flavours and nourishment of these extraordinary wheat varieties, paving the path to reversing diabetes while relishing the culinary delights that have been cherished for centuries. Be Super Happy, Be Super Healthy
Ramesh