The substitute of wheat and rice are considered as “millet” which are categorized as super-food and are good source of minerals . Millets are ideal for diabetics looking for an alternative grain to rice. They also help increase the bio-availability of minerals and have strong antioxidant. Lets learn all about millets here in this blog.
Here are some healthy millets that can replace the rice and wheat easily:
Ragi is a richest source of Calcium and Iron. A good source of insoluble fiber which makes a person feel full for longer and hence controls the appetite.
It is also good for Diabetic as it has low Glycemic index, which helps in maintaining the blood sugar levels.
Quinoa is a complete source of protein and a good source of anti-inflammatory, monounsaturated and omega-3 fatty acids. A heart-healthy grain, it is known to reduce “unhealthy” cholesterol and contains high-levels of anti-oxidants.
Quinoa can be consumed either as a milk porridge or sprouted quinoa can also be made and used in salads and sandwiches.
Jowar is rich in iron, vitamin B & E, potassium, zinc, calcium, magnesium, iron and fibre. It is popular as one of the gluten free,high-protein, cholesterol-free source of a variety of essential nutrients, including dietary fiber, iron, phosphorus and thiamine millet among those with gluten sensitivity.
The phytochemical levels are so high in this millet that they have shown potential usefulness in reducing obesity as well.
Barley is an excellent source of both soluble and insoluble fiber and selenium and a good source of phosphorous, copper and manganese.
The insoluble fiber helps to prevent colon cancer and maintain regular bowel movement. The soluble fiber lowers blood cholesterol and slows down absorption of sugar and reduces the risk of type 2 diabetes.
The presence of copper in barley reduces symptoms of rheumatoid arthritis. It also maintains flexibility in bones and joints.
The selenium present in barley preserves elasticity of the skin, along with manganese and it gives the body a feeling of well-being.
Buckwheat is full of nourishment yet tasty food. Its high fiber content is a boon for weight loss. The grain contains both insoluble and soluble fiber, which help to lower “’unhealthy” cholesterol, balance blood sugar levels and keep the gut healthy.
It is rich in antioxidant flavonoids that helps protect the heart, and is ideal for gluten-free diets.
Bajra is a rich source of iron, vitamin B & E, potassium, zinc, calcium, magnesium, manganese, phosphorus, amino acids, insoluble fiber which helps to speed up the intestinal transit time.
7] Whole Oats
Oats contain multiple nutrients and a gummy, water-soluble fiber, beta-glucan, which helps reduce unhealthy cholesterol and helps to prevent big spikes in blood sugar levels.
Oats deliver benefits whether eaten raw or cooked. Can be consumed either porridge or can make sprouted oats.
8] Bulgur Wheat
Bulgur wheat is a low-fat whole grain rich in dietary fiber. It aids digestion, acts as an anti-inflammatory and protects against cholesterol and gall stones.
It provides 5 g of fiber per 1/4 cup, which is 20 percent of the recommended daily value. Bulgar wheat fits well in a low-fat diet. It has no saturated fat, trans fat or cholesterol.
Amaranth are high in antioxidants, are used in medicinal cooking as a source of high-quality protein, cholesterol-lowering phytosterols and anti-inflammatory phytochemicals.
Amaranth flour are gluten-free but as own a bitter taste so can be mixed with other gluten-free flour like oats, soybean. Or can use the leaves as saag or can add sprouted amaranth grains to salads and sandwiches.
Protein Punch : 3–6 gm per 1 cup serving