The internet now hosts a variety of fitness enthusiasts across various social media platforms, from WhatsApp University to Instagram, an app originally designed for photo sharing, has become an important source of information on a variety of topics, including health. However, this access also presents challenges, particularly regarding the accuracy and reliability of the information shared as the difference between health information and misinformation on these platforms can become a valuable resource or a potential threat to public health.
Debate on roti vs millet among diabetics:
In the age of influencers making complex health topics more digestible and interesting, a viral debate has erupted — is roti safe for diabetics and should they eat millets? In an interview with HT Lifestyle, Riya Desai, senior dietitian at Wockhardt Hospitals in Mira Road, Mumbai, shared, “Millages like jowar (sorghum), finger millet (ragi) and bajra (pearl millet) are considered a boon for diabetics due to their low glycemic index and high fibre content. These grains help regulate blood sugar levels, keep a person satiated and control cravings.”
He cautions, “Choosing refined grains will spike insulin levels. However, millets break down slowly in the body, thereby releasing energy steadily and avoiding glucose fluctuations. These millets are rich in essential vitamins, minerals and antioxidants that are known to combat high oxidative stress in diabetics. These millets are also rich in magnesium, which plays a vital role in blood sugar regulation. If you have diabetes and are struggling to maintain your blood sugar levels, include these millets in your daily diet and you will be able to control your blood sugar levels. These millets are essential for the body and should be eaten without fail.”
Diabetes Diet Dilemma:
Dr Subrata Das, HOD, Department of Internal Medicine and Diabetes, Sakra World Hospital, Bengaluru, shares his expertise, “Humans have digestive enzymes like protease to process proteins, but it cannot break down gluten completely. Most people can tolerate undigested gluten, but in some people it triggers severe autoimmune reactions, known as celiac disease, which damages the small intestine. Others who do not suffer from celiac disease may experience symptoms like bloating, diarrhoea, headache or skin rashes after consuming gluten, which is likely due to the fermentation of carbohydrates called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) rather than gluten itself.”
For centuries, humans have consumed foods containing gluten, which provide protein, soluble fiber and nutrients. Dr. Subrata Das said, “Gluten from whole grains is not harmful for healthy individuals who can tolerate it. However, wheat is often refined into processed foods such as snack crackers and potato chips, stripping it of its nutritional value. People on a gluten-free diet who still eat processed foods may face health problems such as weight gain and fluctuations in blood sugar. The real problem is the sodium, sugar and additives present in these processed foods, not the gluten itself.”
They warn, “People who are allergic to wheat, have celiac disease, gluten intolerance, or gluten ataxia may have negative effects from eating gluten. As an all-natural gluten-free alternative, millet works well in a variety of recipes, such as breads, porridges, beverages, and flatbreads. There are two types of millet: minor and major. Millet is one of the oldest grains that can be grown and has been a staple food throughout Southeast Asia and Africa for thousands of years.”
Safe Diet Options:
Dr. Subrata Das explains that millets are emerging as a nutritional powerhouse, offering health benefits beyond those of many other cereals. “Rich in essential amino acids, rich in calcium and rich in protein, millets stand out for their comprehensive nutrient profile. They are rich in important nutrients such as iron, niacin, phosphorus, potassium, antioxidants and vitamins A and B. Their low glycemic index (GI) makes them particularly effective in preventing type II diabetes by helping to control blood sugar levels. Additionally, the non-starchy polysaccharides and high fibre content in millets enhance their nutritional value, thereby promoting overall health and well-being,” he explains.
He added, “Since millets are high in soluble fibre, they may reduce cholesterol and the risk of atherosclerosis and heart disease. Important minerals including calcium, zinc and iron are also abundant in millets. Millets contain antioxidants such as ellagic acid, curcumin and quercetin that support detoxification and may act as prebiotics to enhance the benefits of probiotics. Millets are high in niacin, which is important for skin and organ health. Darker varieties contain beta-carotene which converts to vitamin A, boosting the immune system and fighting free radicals. The tannins, phytates and phenols in millets protect cells from damage. Their high fibre content supports gut health and reduces the risk of colon cancer. Finger millets are rich in B vitamins, which are important for brain function and cell division, as well as folate, essential for the production of red blood cells.”
Dr. Subrata Das concluded that to maximize nutrient absorption, soak millets in water for several hours before cooking. This reduces the amount of phytic acid, which can otherwise impede nutrient absorption.
