Diabetes Diet: This Easy Roti Jowar-Bajra-Garlic May Help Manage Blood Sugar Levels

Diabetes Mellitus has literally affected about 6 percent of the world’s population according to WHO, and continues to affect more. A study, published in the journal Lancet, states that diabetes would affect more than 98 million Indians by the year 2030. Perhaps one of the main reasons for this alarming rate of increase is to the condition is unchangeable and its management and prevention are highly dependent on our diet and lifestyle.

A typical Indian diet includes sabzi and roti, and perhaps one of the easiest ways to make our diet diabetic friendly is to tweak just that. Our breads are usually made with whole wheat or reconstituted flour, but a combination of healthier flours and other diabetic-friendly foods can make you healthier, healthier and more diabetic.

Flour like jowar (sorghum) and bajra is often considered healthier compared to whole wheat ones when it comes to diabetes. As the Bangalore-based nutritionist, Dr. Anju Sood “Jowar is full of good fiber that helps with digestion, manage obesity and regulate blood sugar levels.” its complex carbohydrate, which takes time to digest and gradually release sugar, suddenly keeps sugar spikes in the bay. Bajra, on the other hand, is low in carb, high in protein, essential amino acids of fiber, vitamins and minerals, all of which help regulate blood sugar levels.

Nutritionist consultant Rupali Datta says, “Bajra is a good source of magnesium, which is associated with a lower risk for diabetes.

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Here we have an interesting way to combine the two flowers and make a delicious roti with garlic flavors, which are also known to regulate blood sugar levels. According to Macrobiotic nutritionist and Health Professional Shilpa Arora, “A pod of garlic in the morning is extremely effective for diabetics and people with high blood pressure.” In fact, regular juice of garlic lowers the amino acid homocysteine, a risk factor for diabetes and heart disease, according to the book ‘Healing Foods’ by DK Publishing House.

Diabetes diet: Here’s how you can make jowar, bajra and garlic roti at home to control diabetes:

Ingredients:

– Jowar- 1 cupa

– Bajra- 1 cupa

– Garlic pods (finely chopped) – 7-8

– Salt- to taste

– Ghee

Method:

1. Combine the ingredients with a little water to rub soft dough.

2. Divide it into proportions equal to the number of rotis you need.

3. Roll a portion into a smooth rotis with a little flour.

4. Heat a non-stick tawa and cook the roti over it until a brown spot appears. Cook from all sides.

5. Repeat with each serving and serve hot with your favorite curd, pickle or chutney.

Try this healthy and tasty jowar, bajra and garlic roti at home to manage diabetes and share your experience with us in the comments section below.

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Disclaimer:
This content includes advice providing general information only. It does not replace qualified medical opinion at all. Always speak to a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.