Top 10 Grains for Diabetes and Weight Loss by Pune Doctor

Pune-based diabetes physician Dr Pramod Tripathi has shared a list of 10 low-GI grains that can help manage blood sugar, support weight loss, and improve overall health. Known as the diabetes reversal doctor, Dr Tripathi brings 26 years of medical experience and emphasizes the importance of choosing the right grains to maintain balanced sugar levels and a healthy weight.

Managing blood sugar and body weight can be challenging, particularly with the overwhelming variety of foods available. Many families tend to stick to the same grains in their daily meals, which can contribute to sugar spikes and weight gain. Dr Tripathi recommends modifying these routines and gradually incorporating safe, low-GI grains into regular meals for optimal health benefits.

Dr Tripathi’s top recommendation is barley, a grain with a glycemic index of 25–30 that has been part of Indian diets since ancient times. He also highlights foxtail millet, referred to in Ayurveda as one of the “shri dhanyas,” with a GI of 30–35, making it ideal for blood sugar control. Brown top millet and little millet are also excellent choices, providing essential nutrients without causing sugar spikes.

Kodo millet and banyad millet are notable for their low glycemic index and high nutritional value. Banyad millet, in particular, grows in low-water conditions and is rich in proteins, vitamins, and minerals, making it a nutritious option for diabetes-friendly meals.

Dr Tripathi further lists khapli wheat, amaranth (rajgira), buckwheat (kuttu), and quinoa as safe grains for diabetics. Khapli wheat, with a GI of 40–45, is ideal for afternoon meals, while amaranth provides nutrient-dense support for stable sugar levels. Buckwheat aids in weight management, and quinoa, though introduced from abroad, offers balanced nutrition and helps manage diabetes effectively.

In addition to choosing the right grains, Dr Tripathi advises meal planning according to the time of day. Wheat-based meals such as khapli wheat or jowar chana roti are suitable for afternoons, while evenings are best for consuming millets. Incorporating a variety of grains not only helps control blood sugar but also ensures the intake of essential nutrients and supports overall health. Changing grains in meals can positively impact the body, promoting better metabolic and nutritional balance.

By adopting these 10 low-GI grains, individuals can take proactive steps towards controlling diabetes, supporting weight loss, and improving long-term health naturally.

 

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