Ultra.fit

The Better Choice : Wheat Roti v/s Sattu Roti?

Reviewed by

Shifa Fathima

Is Wheat Good for Diabetes?

Wheat is a staple grain widely consumed worldwide. Its high demand makes it the world’s third most-produced crop. There has been an increase in the demand for wheat products– from traditional food items to western products; wheat is routinely consumed worldwide. 

There are different wheat species grown worldwide. The most commonly grown is Triticum aestivum. While some varieties are adapted for the hot and dry Mediterranean, some kinds of wheat that grow in colder climates are ideal for making kinds of pasta.

Nutrition Profile

Carbohydrates : Carbohydrates are the primary source of body energy, and wheat contains a sufficient amount of this nutrient.

Protein : Proteins make up nearly 8% to 15% of the dry wheat weight. Consuming wheat will ensure you get sufficient protein for your body to function.

Minerals : Wheat contains lots of minerals, and its concentration varies depending upon the type of wheat, soil conditions, and agricultural practices. Eating wheat every day can give you nearly 70% of your daily recommended intake of minerals. Minerals in wheat flour are calcium, magnesium, phosphorous, selenium, manganese, phosphorous, copper, and potassium.

‍Antioxidants : Antioxidants are substances that protect cells and tissues from oxidative damage, which leads to diseases. Wheat is packed with antioxidants like lutein and zeaxanthin, lowering your risk of cataracts and age-related macular degeneration. These antioxidants are found in the wheat kernel, and so, they are present in the whole wheat powder.

Fibre : Whole grains like wheat contain high fibre, which is beneficial to our health for the following reasons:

  • It helps lower blood sugar and cholesterol levels
  • Reduces blood pressure levels
  • Lowers your risk for colorectal cancer
  • Boosts digestion and improves bowel movements
  • Have high satiety value, keeping you full for long 
  • Enables weight loss as you tend to consume lesser calories

Wheat is preferred over rice due to its low glycemic index of 30. Foods with a low glycemic index cause blood sugar levels to rise slowly. This makes it easy to lose weight, manage blood glucose levels better and achieve better recovery after exercise.

What are the Benefits of Wheat?

Wheat is an excellent source of carbohydrates, vitamins and minerals, making it beneficial for our health. These benefits of wheat include:

  • Provides energy: Whole wheat carbohydrate content and vitamin B make it a potion for energy.
  • Helps control obesity: Regular consumption of whole wheat is known to cause weight loss and is a good option for persons with obesity.
  • Boosts digestion and prevents metabolic disorders: Whole wheat reduces cholesterol levels and blood pressure and improves digestion. Consuming wheat may help prevent metabolic diseases.
  • Reduces chronic inflammation: Wheat contains betaine, a substance known to prevent chronic inflammation in rheumatic diseases. The anti-inflammatory property of wheat also helps reduce the risk of heart diseases, type 2 diabetes and osteoporosis.
  • Improves metabolism: The high fibre content in wheat improves metabolism, reducing insulin resistance.
  • Good for women: Consuming wheat increases energy levels in women and boosts their vitality. Studies show that wheat consumption prevents weight gain and type 2 diabetes in women and keeps their BMI low.
  • Aids in weight loss: Wheat is rich in fibre like any other whole grain. The high fibre content in wheat helps you lose weight, increases the satiety value of food, and reduces your caloric intake.

Chana has numerous nutrients that also include proteins. People who consume Chana have a significant quantity of protein that can be added to their diet. 1 cup of chana offers one-third of the protein almost any human can have. Chana is good for muscle, skin and bone.

The nutrients in chana may also help prevent several health conditions. 1 cup of chana weighs 164 grams, which provides nearly 12.3 g of fibre—consuming chana benefits health-related issues. Chana is good for diabetes. The fibre it offers helps people with diabetes to maintain it under control. The American Diabetes Association suggests people add chana to their diet list.

Benefits of Chana

Below are the benefits of chana:

Chana has numerous varieties of nutrition. It has proteins, calories, vitamins, minerals, and good fibre content. It has a lot of benefits, especially a good amount of vitamin B.

1. Appetite control

The protein and the fibre you consume keep you full and control your appetite. Since it takes time to process digestion, eventually, you will feel full. Additionally, the hormones which reduce the appetite will be increased by the proteins you consume. Calorie intake will be less.

2. Plant-based protein

Those who don't consume meat can go for plant-based protein. Chana, being a great source of protein, can play a vital role here. It not only strengthens the muscles and bones but also helps in keeping your weight in check. Proteins are rich in chana more than herbs.

3. Weight management

It reduces the calorie intake since chana serves the best when it comes to appetite. It helps keep the BMI under control.

5. Benefits digestion

Chana blends the most, which helps in the digestive process. Eventually, it increases the presence of healthy bacteria by destroying the bad ones.

6. Resolves chronic diseases

The presence of magnesium and potassium helps in preventing high blood pressure. It also reduces bad cholesterol. The risk of getting cancer also will be reduced by consuming chana. People who are all affected by diabetes can also consume chana, which helps manage the blood sugar level.

7. Promotes brain function

The nutrition in chana helps the brain to function and promotes mental health. Chana is a good source of choline that helps in keeping the brain functions in control. Magnesium promotes nerve functions also. And this benefits the brain's function more healthily.

8. Prevents iron deficiency

Since chana is rich in iron, it helps in producing red blood cells and eventually, it increases physical growth, muscle strength and brain development. Chana is not only added to hummus, and It helps in offering various benefits that support weight management, blood sugar control and mental health. 

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