is multigrain atta good for diabetes
Nutrition

Is Multigrain Atta Good For Diabetics?

If you are living with diabetes, you are aware that the disease can be controlled by maintaining an appropriate balance between your diet and lifestyle. In this article, we will discuss is multigrain atta good for diabetes. Furthermore, you can also read about the nutrition, benefits, glycemic index of multigrain atta, and the best multigrain atta for diabetes.

Nutrient Value of Multigrain Atta

The multigrain atta benefits are plenty. This is also proven by the number and nutritional content. It is surely the healthier choice as it is also low in calories than atta made out of refined flour. Since it does not spike blood sugar levels after consumption, it is recommended over refined atta by most nutritionists. It contains approximately 18.7% dietary fiber which is 4.7% more than the recommended amount. This can help the person feel full for a longer time and curb the untimely hunger pangs. Additionally, it provides complex carbs. This combined with the higher levels of dietary fiber can result in the food taking longer to absorb which stabilizes the blood glucose levels.

Approximately 100 grams of multigrain atta contains the following nutrients:

Energy 339.0 Kcal
Thiamine 68.7 grams
Protein 2.7 grams
Magnesium 140.2 mg
Calcium 15.4 mg
Iron 3.5 mg
Zinc 1.7 mg
Iron 0.9 mg
Riboflavin 0.3 mg
Folic acid 0.1 mg

Copper, magnesium, and manganese can help regulate blood sugar levels. Being a good source of iron, calcium, phosphorus, and Vitamin B6, it does provide the body with the right equipment for overall good health and well-being.

Multigrain Atta Benefits

Multigrain atta is an excellent source of dietary fibre, complex carbohydrates and vitamins. Dietary fibre helps to regulate blood sugar levels by slowing down the digestion process and preventing spikes in blood sugar levels. Complex carbohydrates are broken down into glucose slowly, which results in a steadier release of energy throughout the day.

Multigrain Atta Benefits are as follows:

  • Regulation of blood sugar levels.
  • Prevention of spikes in blood sugar levels.
  • Improved cardiovascular health.
  • Reduced risk of developing chronic diseases such as heart disease, stroke and cancer.
  • The high fibre content of multigrain flour or atta also aids digestion. Because digestion is responsible for the absorption of nutrients in the body, it is important for maintaining general health.
  • While diabetics must limit their carbohydrate intake, they must also incorporate some complex carbohydrates into their diet to ensure that they have enough energy to go through the day.
  • Without risking blood sugar spikes, multigrain atta provides the proper amount of complex carbohydrates that work as fuel in the body.
  • Soy, chickpeas, and other protein-rich ingredients are found in multigrain flour. Protein aids in the repair and construction of tissues, ensuring that the body is strong.
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Benefits of Multigrain Atta for Diabetes

According to Harvard Chan School research study, replacing refined grains with whole grains and consuming at least 2 servings of whole grains day may help to minimize the risk of type 2 diabetes.

  • Atta cooked with multigrain flour and two or more grains is more healthy than a single grain like wheat.
  • Gluten-free multigrain atta produced with low-GI components such as ragi and jowar helps reduce diabetes and obesity.
  • According to research, the antioxidants in besan help to protect against free radicals and acrylamide detrimental effects.
  • Researchers discovered that chickpea flour reduced ghrelin, the hunger hormone, promoting a sensation of fullness.
  • According to a study published in the Journal of Food Science, besan-based foods have a GI of 28-35, which aids with blood sugar control.
  • It contains a high amount of protein and fibre, which aids in weight loss and control.
  • Whole grain multigrain atta provides better satiety levels due to the inclusion of a healthy number of dietary fibres, which aids in weight loss and control.
  • People can make their multigrain atta gluten-free and allergy-friendly by omitting whole wheat flour and replacing it with ragi and other millets.

While individuals with diabetes must limit their carbohydrate intake, they must also incorporate some complex carbohydrates into their diet to ensure that they have enough energy to go through the day. Without risking blood sugar spikes, multigrain flour provides the proper amount of complex carbohydrates that work as fuel in the body.

Best Multigrain Atta for Diabetes

Multigrain atta is a great blend of all the healthy grains. This can be a very effective replacement for refined wheat flour as it is versatile and filled with all the vital nutrients. Some of the best multigrain atta that can be used for people with diabetes are:

1. Ragi Atta

The most efficient and healthy component that people with diabetes can consume is ragi. Ragi flour is a good option as it is rich in carbs and also works to improve blood sugar levels. It decreases hyperglycemic and oxidative stress. Ragi has also been associated with the faster healing of wounds in people with diabetes. Ragi is a superfood that is gluten-free, high in calcium, and low in glycemic index. It helps to regulate blood sugar levels and prevents spikes in blood sugar. Ragi also has a high amount of dietary fibre, which makes it an excellent choice for people with diabetes.

2. Jowar Atta

Jowar is another excellent gluten-free option for individuals with diabetes. It is high in dietary fibre, complex carbohydrates and antioxidants. Jowar has a low glycemic index, which means that it does not cause a spike in blood sugar.

3. Besan Atta

Besan is a type of chickpea flour that is high in protein and dietary. It has a low glycemic index and does not cause a spike in blood sugar. Besan is also an excellent source of antioxidants, which helps to protect against free radicals and chronic diseases.

4. Wheat Atta

Even though wheat is not gluten-free, it is a good option for individuals with diabetes who do not have celiac disease. Wheat is high in dietary fibre, complex carbohydrates, and vitamins. It also has a low glycemic index, which means that it does not cause a spike in blood sugar.

5. Jackfruit Atta

A suitable way to achieve diabetes control would be with the help of jackfruit atta. It can help a person stay healthy and active throughout the day. Idli, upma, roti, poori, etc can be prepared with this atta.

6. Nuts (nuts flour)

Nuts work great as they are a combination of fruits and seeds. These are some of the most nutritious foods and are also full of life. Research has supported the consumption of nuts for people with type 2 diabetes as they have found a reduced risk of the onset of other complications. Some of the most useful nuts are – almonds, pistachios, and walnuts. Almond flour can be used instead of refined flour in baking products as well.

7. Spinach flour

Another healthy vegetable that can be added to a diabetic diet is spinach. Since it lacks carbs and calories, it can be healthy.

8. Methi dana atta

One of the best foods for people with diabetes would be methi dana. It can help regulate glucose levels naturally.

9. Oats flour ­

Oats are one of the most useful components of a diabetic diet. It has a low GI that can help with the overall management of blood sugar levels.

Glycemic Index of Multigrain Atta

Glycemic index (GI) is a method to determine how a food item can raise blood sugar levels. Foods with a high GI are harmful to individuals with diabetes because they can spike blood sugar levels, which can lead to dangerous complications. Foods with a low GI are better for individuals with diabetes because they do not spike blood sugar levels. The GI of multigrain atta is low because it is made with complex carbohydrates and whole grains. This means that it does not spike blood sugar levels and is safe for individuals with diabetes.

Best Time To Consume Multigrain Atta For Diabetes

As with any other foods, multigrain atta benefits will be best reaped when consumed fresh. Cooking rotis, or any other food item with this atta and eating it immediately will provide you with the highest level of nutrition. One of the best times to consume the same would be in the morning. Since the body’s metabolic capacities are the fastest in the morning, the consumption of multigrain atta will be desirable during that time. Another reason why this atta would be best during breakfast is due to its high fiber content. This property would lead to higher satiety and it enables a stable and sustained release of glucose throughout the day. Since your morning sugar levels are often the most important ones as they set the tone for the day, filling your stomach with multigrain atta will lead to a steady rise without spikes. Avoid eating this atta at night as it takes some time to digest. When your body is active throughout the day, slower digestion will not lead to stomach issues like bloating or indigestion.

How to Prepare a Multigrain Roti at Home?

Preparing multigrain atta at home is easy. It would be the preferred option as you will be able to add and subtract the ingredients of your choice making it even healthier. Store-bought atta can also be a good option, however, it would be a great idea to have this atta made at home.

Ingredients:

  • Bajra flour – 3 tablespoons
  • Whole wheat flour – 3 tablespoons
  • Jowar flour - 3 tablespoons
  • Ragi flour -3 tablespoons
  • Besan – 1.5 tablespoon
  • Finely chopped onions – 1 tablespoon
  • Finely chopped coriander leaves – 1 tablespoon
  • Finely chopped tomato – 1 tablespoon
  • Salt – per taste
  • Cumin powder – 2 teaspoons
  • Chili powder – 2 teaspoons
  • Oil for cooking

Recipe:

  • Mix all the constituents, without oil, for the preparation of a soft dough by using water as needed. Combine all constituents well.
  • Divide the dough into little servings and keep the mixture aside. Let it rest for about 15 minutes
  • To prepare the dough, smoothen the dough by taking enough for one serving. Dust some flour and roll it into a circle
  • Cook this roti on a non-stick pan (tawa) with the help of some oil
  • Ensure that you cook both sides well until the roti is golden brown on each side
  • Do the same with other rotis (as many as you need)
  • Serve and eat them hot

You can enjoy rotis made from multigrain atta and have it with sabzi, pickle, curd, chutney, etc.

Risks of Over Consuming Multigrain Atta For Diabetes

“Is multigrain atta good for diabetes” – yes, however, the over-consumption of this atta can also lead to certain issues! It will be important to check with a dietician before the consumption of this atta as to how much and how frequently you should be eating it depending on your body’s metabolism. Some commonly reported health issues associated with the excessive consumption of multigrain atta are:

  • Since it is a source of high calories, it can lead to a blood sugar spike. This can cause the levels to be mismanaged.
  • Eating and over-eating multigrain atta consistently is also associated with insulin resistance
  • It can also lead to an increase in the risk of development of other health issues like cardiovascular disease and obesity.
  • Prediabetic patients or people with borderline sugar control can have an increased risk of developing full-blown diabetes

Bottomline

Multigrain atta is an excellent source of dietary fibre, complex carbohydrates, vitamins and antioxidants. It has a low glycemic index, which makes it safe for individuals with diabetes. Multigrain atta is an excellent choice for individuals with diabetes who are looking for a healthy and nutritious option. You can also find multigrain atta that is gluten-free.

Consult your doctor to see if a gluten-free diet is right for you. In general, multigrain atta is a good choice for people with diabetes because it is high in dietary fibre, complex carbohydrates and antioxidants. It has a low glycemic index and does not spike blood sugar levels. You can find multigrain atta that is gluten-free or made with whole grains.

FAQ's

Is Multigrain Atta sugar-free?

No, multigrain atta is not sugar-free. However, it has a low glycemic index, which means that it does not cause a spike in blood sugar.

Is multigrain atta good for diabetes?

Multigrain atta is good for diabetes. It is high in dietary fibre, complex carbohydrates, and antioxidants. It has a low glycemic index and it prevents blood sugar from spiking.

Is Gluten-free Multigrain Atta available?

You can find gluten-free multigrain atta at most grocery stores. Consult your doctor to see if a gluten-free diet is right for you.

Is Multigrain better than whole wheat for individuals with diabetes?

No, multigrain and whole wheat flour are both good for individuals with diabetes. Multigrain is made with a variety of different grains, whereas whole wheat is made only with wheat.

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