What You Need to Know About Using Jowar to Manage Diabetes

One of the things that people often struggle with in diabetes is creating a diet plan which includes foods that don’t increase your blood sugar levels.

And one of the popular myths is giving up atta and switching to multigrain flour or millet because it is believed to be higher in fiber content. So, let’s understand if this is really the case. 

Read on to find out more about the nutritional value and glycemic score of jowar, understand the amount of jowar people with diabetes should add to their diet.

Find out the effect that jowar can have on your blood sugar levels and overall health if jowar has any benefits for people with diabetes.

Why is jowar considered beneficial for diabetes?

It has a low GI and is high in fiber and hence people believe it is beneficial for diabetes. 

GI of Jowar

The glycaemic index or the GI score of jowar is 62, which keeps it at the medium level on the glycaemic index chart. 

Nutritional Value of Jowar

Jowar or sorghum is loaded with nutrients. In a one-quarter cup of jowar, or sorghum, you can find the following nutrients:

• Protein – up to 5 grams
• Fibre – up to 3 grams
• Calories – up to 163
• Fat – up to 2 grams 
• Carbohydrates – up to 36 grams 
• Iron – up to 12 percent of your daily recommended intake of iron 

In addition to the above nutrients, jowar also contains a good amount of:

• Magnesium 
• Vitamin B6
• Potassium
• Phosphorus 
• Manganese 
• Niacin 
• Thiamine 

What are some of the health benefits of jowar?

1. Is a rich source of fiber

• When you compare jowar with other grains such as brown rice or barley, jowar has a much higher amount of fiber.
• In fact, one single serving of jowar can give you up to 12 grams of fiber, which is almost half of your daily recommended intake of fiber.
• When you consume a lot of fiber, it helps to make you feel full and keeps you feeling high on energy, and it also prevents the risk of obesity or excessive weight gain, which can often be a type of diabetes complication.
• Eating foods that are rich in fiber will also help to aid and improve your digestive health and reduce bloating. 

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2. Helps to keep your blood sugar levels steady

• Jowar contains complex carbohydrates that will make your blood sugar levels increase slowly. This will help to prevent any sudden spikes in the levels. 
• As these complex carbohydrates take time to get digested by the body, they will help to keep your blood sugar levels at a stable level and will not increase your blood sugar levels. 

3. Is a good source of iron

• One cup of jowar will contain up to 8.45 mg of iron. 
• Jowar is also a good source of vitamin C, which will help your body to absorb iron properly.

4. Anti-inflammatory properties

• Jowar contains a rich source of phenolic compounds. 
• Most of these phenolic compounds are extremely helpful because they act as antioxidants.
• Jowar also acts as a powerful anti-inflammatory agent and can help to reduce various inflammation-related issues. 

5. May aid in weight loss

• Being a rich source of fiber, jowar can be a great choice of food if you are trying to lose weight or if you want to manage your weight better.
• The starches that are present in jowar make it difficult for your body to digest, in comparison to other grains.

Does this mean jowar is actually good for people with diabetes?

The only way to answer this question is by checking your personalized glycemic response. You can consume jowar and use a continuous glucose monitoring device or a smart glucometer and check how your blood sugar responds to it.

You can compare that to other cereals and include the one that your blood sugar responds best to in your diet. The Fitterfly’s diabetes management program creates diet plans that are personalized based on your food preferences and your blood sugar response. You can learn more about the program by giving us a call here 08069450746.

Allergy warning: Please keep in mind that eating jowar can often trigger certain allergies in people who are especially prone to developing Celiac disease or pollen or grass-related allergies.

Some of the symptoms of these allergic reactions could include an itching sensation in or around the mouth, vomiting, pain in the abdomen, nausea, and vomiting, tingling, and in severe cases, fainting.

If you notice any discomfort when you eat jowar, or if you experience any of the above allergic reactions, immediately stop consuming jowar and get medical attention as soon as you can. 

Jowar or bajra which is better for people with diabetes?

As we mentioned above, this depends on your personalized glycemic response. So, get in touch with your nutritionist or you can check it yourself in the way we have described above. Using a continuous glucometer monitoring device or smart glucometer like the AccuChek Instant Glucometer. 

Fittertake

No one food group will help you manage your blood sugar levels. So, make sure to speak to your nutritionist before adding anything to your diet.

Also, while diet is an important part of diabetes management it is also essential to focus on other aspects such as exercise, stress, and sleep.

Fitterfly’s diabetes management programs are comprehensive, and clinically validated, with proven outcomes. To know more about the award-winning program that has helped 20K+ Indians manage their diabetes,  Sign up for our program or call us at 08069450746.