Is Bajra Good For Diabetes Patients? Expert Shares How To Incorporate It In Your Diet

Diabetes is a chronic condition that affects around 42.2 crore people worldwide and contributes to 10.5 lakh deaths each year, according to the World Health Organization (WHO). To manage the condition, several factors come into play, among which diet plays a key role. From monitoring carbohydrate intake to managing portion sizes to avoiding sugary foods, there are many changes that you need to bring into your daily routine to manage blood sugar levels effectively.

With winters at our doorstep, it is integral to opt for immunity-boosting, diabetes-friendly foods such as bajra, also known as pearl millet. It is a nutritious grain widely cultivated and consumed in India and Africa, and it is a staple in many cuisines.

Speaking with the OnlyMyHealth team, Indrani Ghosh, Dietician, Manipal Hospital, Salt Lake, Kolkata, discussed the benefits of bajra and shared how it can help diabetes patients manage their blood sugar levels.

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Nutritional Profile Of Bajra

Ghosh shared, “Bajra is a power-packed millet, which is a good source of carbohydrates, essential amino acids, antioxidants, multiple vitamins like thiamine, riboflavin, folic acid, niacin, beta-carotene, and minerals like iron, phosphorus, magnesium, and zinc.

When mixed with pulses, bajra becomes a good source of protein as well and contributes to a wholesome meal, she added.

According to a study published in the Journal of Food Science and Technology, pearl millet surpasses other cereals in nutritional value, boasting high protein content with a balanced amino acid profile and notable vitamin A levels. It is considered a "high-energy" cereal due to its higher oil content than maize.

Comparing it to wheat, sorghum, rice, and maize, the study further highlights that pearl millet offers comparable or superior protein levels. Its amino acid balance, particularly in methionine and lysine, exceeds that of sorghum and maize.

In addition, it also excels in mineral content, being a rich source of iron, zinc, magnesium, copper, manganese, potassium, and phosphorus. Lastly, pearl millet's high niacin content helps prevent pellagra, a niacin deficiency disease, the study shared.

Bajra For Diabetes Patients

According to the Indian Journal of Ophthalmology, approximately 70.7 lakh people in India were diagnosed with diabetes in 2019, and this figure is expected to surpass 13.4 crore by 2045.

Due to its nutritional composition, bajra, or pearl millet, can prove particularly beneficial for Indians with diabetes.

"The high fibrous content of bajra makes it a healthy option and an ideal meal choice for diabetes patients," said Ghosh.

In general, dietary fibre is known to slow down the digestion and absorption of carbohydrates, which in turn prevents rapid spikes in blood sugar levels after meals. A diet high in fibre, such as that found in bajra, has been associated with improved insulin sensitivity, which means that the body can use insulin more effectively to regulate blood sugar levels.

In addition, bajra is also low in the Glycaemic Index (GI), which measures how quickly a food can make your blood sugar (glucose) rise. A low-GI diet is associated with a reduced risk of type 2 diabetes.

Also Read: UN Announced 2023 The Year Of Millets: Types And Health Benefits Of Millets

How Can We Incorporate Bajra Into Your Diet?

Ghosh recommended, “Bajra can be incorporated into the diet in the form of chapatis/roti, chilla, or porridge. The addition of vegetables to chilla will not only enhance the taste of the dish but will also avoid any form of indigestion.”

She warned against consuming bajra every day. However, it can be slowly incorporated into your diet.

Advising further, she said, “In the beginning, people must take bajra in the form of chapatis. Elderly people can have it in the form of porridge (roast bajra, grind it, and put it in milk). People must check for any indigestion, allergic reactions, or bloating. If any problem persists after consuming it for a few days, then consulting a dietician is recommended. A diet change would be provided, and after a gap of 10–15 days, bajra consumption can be resumed.

Bottomline

Bajra can be a valuable part of your diabetes management. Its high fibre content contributes to better blood sugar control by slowing digestion, stabilising glucose levels, and improving insulin sensitivity. It also promotes satiety and prevents unnecessary weight gain, which helps keep blood sugar levels in check. Remember, consulting with a doctor, healthcare professional, or nutritionist is recommended to plan your dietary choices for effective diabetes management.