9 Diabetes-friendly grains and ways to add them to the diet

Do you often find it tough to decide ‘what to eat’ and ‘what to avoid’ to manage diabetes in a much better way? Then you need to stop and read this, as we have got your back with some traditional grains that can be added to the daily diet for better insulin regulation.

Managing diabetes can be tough, and deciding what to eat can be tougher! While most people opt for fad diets, there are certain desi grains that are loaded with fiber and essential nutrients that can naturally help in effective diabetes management when consumed daily. Here are some common grains and some simple ideas to add them to the daily diet.
Bajra (Pearl Millet)
Bajra is rich in magnesium, which helps regulate glucose receptors in the body. Its high fiber content also aids in slowing sugar absorption. A simple way to add this grain to the diet is by making bajra roti instead of wheat roti or using it to make khichdi with vegetables.

Jowar (Sorghum)
Jowar is a gluten-free grain high in protein, iron, and antioxidants. Its low glycemic index makes it ideal for blood sugar control. Replace wheat flour with jowar flour for rotis, or cook jowar upma for breakfast.


Ragi (Finger Millet)
Ragi is a powerhouse of calcium and dietary fiber, making it excellent for maintaining stable blood sugar levels. Enjoy ragi porridge in the morning, or make ragi dosa for a nutritious meal.

Brown Rice
Brown rice is a staple in many desi households. Its fiber content slows down sugar absorption. It is a common substitute for white rice because brown rice can be used in almost every rice dish, such as kheer, biryanis or pulaos.

Barley (Jau)
Barley is high in beta-glucan, which helps manage blood sugar levels effectively. It can be used in soups, stews, drinks or as a rice substitute in khichdi.



Amaranth (Rajgira)
Amaranth is rich in protein and iron, and its low glycemic load makes it ideal for diabetics. Use amaranth flour to make laddoos, porridge, khichdi, or rotis or add puffed amaranth to salads.

Buckwheat (Kuttu)
Popular during fasting periods, buckwheat is a great source of magnesium and fiber, supporting blood sugar stability. It can be used to make pooris, roti, and halwa, to name a few.

Red Rice
This unpolished rice is rich in antioxidants and has a lower glycemic index than white rice. This rice can be used as an alternative to white rice.

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