While diabetes is a complicated disease, maintaining good blood sugar levels, exercising daily and following a healthy diet can reduce the risk of further complications. But, beyond making healthy lifestyle changes, there’s something in the culinary world that holds the power to benefit the diabetics to deal with diabetes.
Amaranth is the saviour from Indian culinary for diabetics! Amaranth is a grain-cultivated since years which is highly nutritious and known for its versatility when it comes to its usage. This ancient grain is rich in protein, fibre and vital micronutrients. Let’s see, if it is actually beneficial for managing diabetes!
- Rich in fibre: Fibre is the most important nutrient for diabetics because fibre regulates the blood sugar levels and also provides satiety after having a meal. Amaranth provides 2 grams of fibre in every 100 grams of serving. Fibre gives a feeling of fullness and satiation.
- Helps in weight management: Amaranth is proved to decrease the hunger-stimulating hormone called ghrelin and helps promote the feeling of fullness. The high protein and fibre content in Amaranth helps you reduce appetite and calorie intake as a result.
- Consume with combinations: Amaranth has high Glycemic Index (GI) value so, it is advisable to consume it in limited amount or to have with combinations of low GI food like wheat when mixed with amaranth lowers the GI to 25. This reduces the oxidative damage which is caused by hyperglycemia (increased blood sugar levels).
*Use amaranth with other low GI foods in the ratio of say, (Amaranth: Wheat) 25:75 or 50:50.
- Loaded with antioxidants: It is filled with antioxidants which are high in phenolic acids and gallic acid and are health promoting. Antioxidant content is highest in raw amaranth that prevents the development of diseases like cardiovascular diseases and cancer.
- Rich in magnesium: Since people suffering from diabetes tend to be deficient in magnesium so, this is the perfect source to fulfil body’s magnesium requirements. Amaranth contains 65 mg of magnesium per 100 grams.
- Rich in protein and calcium: Protein provide satiety and keep hunger pangs away. It contains 3.8 grams of protein per serving. Amaranth contains more calcium than milk contains. A 100 gram serving contains (approx.) 47 mg of calcium, as per United States Department of Agriculture.
Over to you
This grain is nutritious and naturally gluten-free which is best for diabetics. Also, it is easy to prepare and can be used in many different dishes. Amaranth flour can be used in combination with the regular flour too like sorghum flour.
Try sprouted Amaranth to improve mineral absorption and enhance digestion. Make sure you consult a nutritionist or dietitian before incorporating amaranth in your diet.