One out of every three to four individuals is affected by diabetes these days. Unfortunately, many people do not get their diabetes checked regularly. It is essential for people aged 25 to 30 to undergo diabetes screening every six months, as most diabetes cases have a hereditary component.
For both those with diabetes seeking to manage it and those without it aiming to prevent it, it is advisable to limit the consumption of rice cooked with grains. Most millets used in cooking rice contain at least 68 grams of carbohydrates, with some varieties containing even higher levels (70 to 75 grams).
Rice cooked with grains typically contains even more carbohydrates, which can lead to elevated blood sugar levels. While many of you take medications to lower your blood sugar, it’s equally important to reduce the intake of foods that raise blood sugar levels. Most people already avoid direct sugar for this reason, but it’s equally crucial to steer clear of indirect sugar sources.
Carbohydrates are converted into blood sugar after digestion, which can significantly impact blood sugar levels. People with diabetes should steer clear of all types of rice, and those with a family history of diabetes should opt for pulkas instead.
The problem with consuming more rice is that it often leads to a reduction in the consumption of curries, and many people tend to eat more curries when they have rice. This pattern can increase the risk of diabetes in those without the condition and make it harder to manage for those who already have it.
To prevent diabetes or manage it more effectively, dietary and cooking habits need to be modified. It is advisable to avoid all types of rice, including unpolished, polished grains, and millets, and instead, opt for pulkas.
Here’s how you can make Antidiabetic Pulkas:
Take 250 grams of barley, which helps prevent fluid retention in the body, reducing fluid pressure and improving blood circulation.
Add 250 grams of raw jackfruit powder to the mix. Raw jackfruit powder is rich in fiber, which helps regulate blood glucose levels.
Combine a quarter kilogram each of finger millet, jowar, and pearl millet, which adds up to half a kilogram. These grains are packed with nutrients.
Add 1 kilogram of wheat to the mixture.
Finally, include 100 to 150 grams of soybeans, which are protein-rich.
Grind all these ingredients finely, and then mix in 250 grams of jackfruit powder to make a 2-kilogram batch of multigrain flour. To knead the dough, add a small amount of curd, half a spoon of lactoderm, and some chopped ripened bananas. Additionally, incorporate an equal amount of chopped fenugreek leaves or drumstick leaves to the dough.
Knead the dough thoroughly, roll it into round shapes, and cook them on a hot pan. These pulkas may not puff up as much as regular ones but will puff up slightly when placed directly over an open flame. It’s recommended to consume two of these hot pulkas with curries. Avoid eating more than two pulkas and eliminate rice from your diet.
Raw jackfruit powder contains around 30% fiber, while barley contains 17%. All the other ingredients are unpolished grains rich in fiber and nutrients. By adding greens, you further reduce carbohydrate intake. The inclusion of soybeans provides protein. These factors contribute to slow digestion and glucose release, ensuring that glucose does not enter the bloodstream too rapidly, helping to manage blood sugar levels effectively.
Barley, in particular, plays a significant role in increasing incretins, which promote insulin production and slower glucose release. The fiber in jackfruit powder and barley prevents the rapid absorption of glucose into the bloodstream. Consuming this type of pulka can lead to controlled blood sugar levels and a rapid reduction in HbA1c levels, often falling below 6% within three months.
For individuals with a family history of diabetes, it is strongly advised to avoid rice and opt for pulkas instead. By following these dietary guidelines, you can significantly reduce the risk of diabetes and maintain a healthy and balanced diet rich in fiber, vitamins, minerals, and proteins while minimizing carbohydrate intake.