Type 2 diabetes can be managed with lifestyle changes by following a healthy diet and regular physical activity.

Some researchers suggest that gluten free diets reduce the risk of type 2 diabetes and cardiovascular disease. While the research might not be conclusive, many people have adapted a gluten free diet and find it beneficial in the management of sugar. It also helps to reduce the inflammation which is the trigger for diabetes. Persons having type 1 diabetes may have celiac disease and hence it is beneficial to manage the autoimmune disorder by restricting gluten in the diet.

Let’s look at some of the alternative flours for the management of diabetes that have been beneficial for managing diabetes.

  1. Millets – millets have gained popularity as an alternative to Wheat. Millets have been a traditional Indian food for generations and include small seeds and grasses which have been cultivated for the past 5000 years. The popular millets are finger millet (ragi) , sorghum ( jowar) , pearl millet ( bajra) , buckwheat ( kuttu) , amaranth (rajgira)  and many others too which are specific to the area of cultivation. Quinoa which has gained popularity as it is a complete protein having all the essential amino acids.

Millets are lower on the glycemic index, which means that It raises the sugar levels slowly and does not cause insulin spikes. Millets are minimally processed due to which the fiber content is high.

The most popular way of using millets is by making rotis. Adding ghee on the roti will further reduce the glycemic index.
Some innovative ways of using millets is as follows

  1. Pancakes – just like the way wheat pancakes are made, millet flours can be used to make fluffy pancakes.

Here is the recipe
Ingredients

  1. Avantii Mixed millet atta 100g
    (Buy here https://estore.avantideshpande.com/index.php?route=product/product&product_id=40)
  1. Eggs 1 no (or baking powder 1 tsp)
  2. Milk 100 ml
  3. Cinnamon powder /cardamom powder
  4. Jaggery powder 3 tbsp/banana 1no
  5. 1 pinch of salt
  6. Oil to smear

      Method

  1. Mix all the ingredients and add water to adjust the water to pouring consistency.
  2. Heat a skillet and pour a ladle full of the batter, smear the oil and cover and cook It well on both the sides.
  3. Serve this with fruits or honey.
  1. Thalipeeth / Masala roti – this is a typical Maharashtrian dish and consumed for breakfast along with white butter and curds. It’s filling and has a combination of millets and dals and a wholesome breakfast. 
  1. Porridge – this could be made by cooking the millets flour in water just like oats and then add milk /buttermilk along with salt or jaggery based on whether it’s to be consumed savory or sweet

Unconventional flours for management of diabetes

  1. Raw banana flour – Unripe banana flour contains resistant starch (RS) . RS behaves like fiber and does not get absorbed in the body. Hence it helps to maintain the sugar levels without causing a spike in insulin, better satiety and heart health too. Raw bananas are rich in B6 which will help to improve the metabolism. Raw bananas have a low glycemic index too and can be consumed safely by diabetics. Raw bananas also act as prebiotics as they contain inulin. Along with this it also contains several micronutrients like zinc, magnesium, phosphorus and manganese.

These are some ways you could use raw banana flour

  1. Mix it in flours – you can easily mix the raw banana flour into the millet atta or then add it to wheat flour while making rotis.
  2. It can act as a replacement of wheat flour in sugar free cookies or desserts for diabetes.
  3. Pancakes /crepes- raw banana flour does not have any strong flavour so can be used in making pancakes of crepes.To buy Raw Banana flour Call Mr. Mahajan : 805-568-5403
  1. Jackfruit flour – It is suggested that adding a 1 tbsp of raw jackfruit flour to your wheat flour or rice everyday will be easy to manage the sugar levels. The American Diabetes Association has recently recognized its role in management of diabetes. People in south India have been adding it to the idli or dosa batter to reduce the sugar load. It can also be experimented by adding to the dals , curries or buttermilk . Raw jackfruit is high in insoluble fiber which reduces the gastric emptying time and managing the sugar levels.

Along with the change in the staples it’s also important that you eat by the healthy plate method, i.e., half of your plate should be covered with vegetable portions, 25% should be protein and 25% should be the carbs that you consume in the diet. Along with this, do follow an exercise routine of 20 mins every day.