Poha vs Idli; Which one is Better to Prevent Blood Sugar Spikes?
When it comes to blood sugar management, people with diabetes often struggle with choosing the right foods to prevent blood sugar from rising. Breakfast is considered an important meal for people who suffer from metabolic disorders because eating a balanced diet can keep glucose levels stable. Experts recommend diabetics to opt for breakfast that is rich in protein, healthy fats, fiber and complex carbs as eating these foods can prevent sugar spikes throughout the day and keep the person energetic for a longer period of time. And can remain healthy.
Benefits of Poha
“Poha also known as flattened rice, is a rich source of iron and vitamin B. When cooked well with spices like peanuts, lemon, coriander and other ingredients, it becomes a nutritious food which Provides carbs, nutrients and minerals. Poha is also an excellent dish for weight loss, and is healthy for cardiovascular diseases, digestive health, cholesterol, high blood pressure and cancer,” says Dr. Dimple Jangra, Ayurvedic Coach and Gut specialist.
Is Poha beneficial for people with diabetes?
Dr Jangda says it is a healthier option for diabetic patients compared to white rice, as it contains fiber which slows down the release of sugar into the bloodstream.
“It is a rich source of carbs and good fats and also a healthy probiotic with good bacteria for the gut. It enhances the gut bacteria and thus allows for better digestive health, metabolism and dealing with lifestyle disorders like diabetes. Process of making Poha is made by parboiling the paddy, drying it in the sun and then flattening it. This helps in retaining the good microbes during the fermentation process, which enhances our digestive health. It is low in calories and It is a healthy option for diabetic patients, and is also an excellent option for those suffering from anemia,” explains Dr. Jangra.
Benefits of Idli
Idli is made from parboiled rice, and is steamed without the use of any cooking oil, making it one of the healthiest and lightest dishes for breakfast for people of all age groups. Making idli does not require any spices, oil or cooking process.
But is it good for people with diabetes?
While idli is oil-free, the white rice in it may increase blood sugar levels in people with diabetes. However, slight changes in ingredients like using millet or lentils in place of white rice can make it suitable for people with metabolic disorders.
“Idli is a healthy source of nutrients like proteins, carbohydrates, vitamins and minerals which is good for your health. But the main ingredients in traditional white idli are white rice and black dal (urad dal), which is a source of high carbs and Starches that can spike your sugar levels can also rapidly release glucose into your bloodstream, making it a concern for people with diabetes. This ingredient can be found in ragi, moong dal, any millet and here It is advisable to replace it with vegetables like carrots and beetroot, says Dr Jangra.
Healthy Idli for Diabetics
If you are trying to control your blood sugar levels, you can give your idli a healthy makeover by using millet, dal or ragi. This will also ensure that your breakfast contains essential micronutrients like iron, fiber, protein, etc. Dr. Jangra suggests some options:
1. Ragi idli contains dietary fiber that slows down sugar spikes and is a good alternative to mainstream foods like rice and wheat. It helps maintain blood sugar levels, cholesterol and also strengthens bones and improves density. It also fills your stomach well and prevents hunger, overeating and hunger pangs. It is rich in plant-based calcium and vitamin D which is excellent for bone health. It is gluten free, and hence can be consumed by all for good gut health.
2. Millet Idli is also an excellent replacement of traditional rice Idli for diabetic patients. Millet is rich in nutrients, fiber, which aids digestion and creates a feeling of satiety by preventing overeating. It also helps regulate blood sugar levels by preventing sugar spikes. You can make millet idli from any millet like proso, kodo, barnyard, small millet, buckwheat and others.
3. Lentil idli is also a healthy alternative to rice idli, and provides a rich source of potassium, folate, iron, fiber and protein. It may also help lower cholesterol, control blood sugar levels by preventing sugar spikes and provide protection against colon cancer.
Poha or Idli, which is healthier?
According to Ayurveda expert, between poha and rice idli, poha is a healthy option for diabetic patients. But changing the ingredients in idli can help one get the health benefits of boiled foods without the complicated cooking process that can lead to diabetes.
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