May 5, 2024, 05:29 PM IST
This ancient grain is rich in protein, fiber, and various nutrients, including magnesium and iron. It has a low glycemic index, which means it doesn't cause sharp spikes in blood sugar levels.
Compared to white rice, brown rice contains more fiber and nutrients. Its fiber content slows down the absorption of carbohydrates, leading to a more gradual rise in blood sugar levels.
Barley is another nutritious grain that is high in fiber, particularly beta-glucan, which can help improve blood sugar control. It's a good option for soups, stews, or as a side dish.
Despite its name, buckwheat is not related to wheat and is gluten-free. It's high in protein, fiber, and antioxidants. Buckwheat flour can be used in pancakes, noodles, and baked goods.
Oats are a great source of soluble fiber, which can help stabilize blood sugar levels by slowing down digestion and the absorption of carbohydrates.
Millet is a gluten-free grain that is rich in nutrients like magnesium and phosphorus. It has a low glycemic index and can be used in place of rice or couscous in various recipes.
Amaranth is packed with protein, fiber, and micronutrients like calcium and iron. It's also gluten-free and has a low glycemic index, making it suitable for managing blood sugar levels.
While not grains, legumes like lentils, chickpeas, and black beans are excellent sources of protein, fiber, and complex carbohydrates.