Should Diabetics swap Whole Wheat Roti for Millets?

Desi diabetics often face challenges in managing their diet, particularly when it comes to staple foods like roti.

Traditionally, roti is made from whole wheat flour and serves as a fundamental component of many South Asian meals.

While whole wheat roti is a healthier option than its refined flour counterparts, it still has a moderate glycemic index, which can affect blood sugar levels.

This raises the question: could millets, an ancient grain known for its low glycemic index and high nutritional value, be a better alternative for diabetics?

We explore the potential benefits and considerations of swapping traditional whole wheat roti for millet-based options in a diabetic diet.

What are Millets?

Millets are a group of small-seeded grasses that are cultivated as cereal crops, primarily in Asia and Africa.

They are highly nutritious and have been a staple food in many parts of the world for thousands of years.

Common types of millet include pearl millet, foxtail millet, finger millet, and sorghum.

In addition to its nutrients, millets are known to be beneficial for diabetics.

This could be a better alternative to regular roti, which is made from whole wheat flour.

Mumbai-based dietitian Riya Desai elaborates:

“Millets such as sorghum, finger millet and pearl millet are considered a boon for diabetes patients due to their low glycemic index and high fibre content.

“These grains tend to help regulate blood sugar levels, satiate the person and manage cravings.

“Opting for refined grains will spike insulin levels. However, millets break down slowly in the body, releasing energy steadily and avoiding glucose fluctuation.

“These millets are rich in essential vitamins, minerals, and antioxidants that are known to combat oxidative stress that is high in diabetics.

“These millets are also packed with magnesium, which plays a vital role in blood sugar regulation.

“If you have diabetes and struggling to maintain your blood sugar levels then add these millets to your daily diet and you will be able to control your blood sugar levels.

“These millets are essential for the body and should be taken without fail.”

The Dilemma with a Diabetic Diet

Following a diabetic diet can be particularly challenging for South Asian people due to several factors.

Traditional South Asian diets are often rich in carbohydrates, such as rice, bread, and starchy vegetables, which can lead to higher blood sugar levels.

Many dishes are accompanied by roti, which can cause a rise in blood sugar levels if consumed excessively.

This is due to wheat flour having a moderate glycemic index.

Dr Subrata Das, Internal Medicine and Diabetology at Sakra World Hospital in Bengaluru, says:

“Humans have digestive enzymes like protease to process proteins, but it can’t fully break down gluten.

“Most people can tolerate undigested gluten, but for some, it triggers severe autoimmune responses, known as coeliac disease, which damages the small intestine.

“Others without coeliac disease may experience symptoms like bloating, diarrhoea, headaches, or skin rashes after consuming gluten, likely due to fermenting carbohydrates called FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols), rather than gluten itself.”

For years, humans have eaten gluten-containing foods which provide protein, soluble fibre and nutrients.

Dr Das continues: “Gluten from whole grains is not harmful to healthy individuals who can tolerate it.

“However, wheat is often refined into processed foods like snack crackers and potato chips, losing its nutritional value.

“Those on gluten-free diets who still eat processed foods may continue to experience health issues like weight gain and blood sugar swings.

“The real problem lies in the sodium, sugar, and additives in these processed foods, not the gluten itself.”

However, he warned: “Those who have wheat allergy, coeliac disease, gluten intolerance, or gluten ataxia may experience negative effects from eating gluten.

“As an all-natural gluten-free substitute, millets work well in a range of recipes, such as breads, porridges, drinks, and flatbreads.

“There are two types of millet: small (minor) and giant (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.”

What are the Drawbacks of Millets?

Despite their numerous health benefits, millets come with some drawbacks that might impact their suitability for certain individuals.

One notable challenge is their limited availability compared to more common grains like wheat, which can make them harder to find and potentially more expensive.

Additionally, millets can have a distinct taste and texture that may not appeal to everyone, requiring adjustments in cooking methods and recipes.

Their high fibre content, while beneficial, can also cause digestive issues like bloating or discomfort for those unaccustomed to a high-fibre diet.

Furthermore, millets are less versatile in traditional recipes compared to wheat flour, which may limit their integration into familiar diets.

For some individuals, particularly those with specific dietary needs or preferences, these factors might pose obstacles to adopting millets as a staple food.

Safe Diet Options

Millets are emerging as a nutritional powerhouse, offering various health benefits that surpass other cereals.

Dr Das explains: “Packed with essential amino acids, rich in calcium, and high in protein, millets stand out for their comprehensive nutrient profile.

“They are abundant in crucial nutrients such as iron, niacin, phosphorus, potassium, antioxidants, and vitamins A and B.

“Their low glycaemic index (GI) makes them particularly effective in preventing Type 2 diabetes by helping to regulate blood sugar levels.

“Additionally, the non-starchy polysaccharides and high fibre content in millets enhance their nutritional value, promoting overall health and well-being.

“Since millets have high soluble fibre content, they can cut 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 boost the benefits of probiotics.

“Millets are high in niacin, which is vital for skin and organ health.”

“Darker varieties contain beta-carotene that converts to vitamin A, boosting the immune system and fighting free radicals.

“Tannins, phytates, and phenols in millets protect cells from damage.

“Their high fibre content supports gut health and lowers colon cancer risk. Finger millet is rich in B vitamins, important for brain function and cell division, with folate essential for producing red blood cells.”

Dr Das added that to maximise nutrient absorption, millets should be soaked in water for several hours before cooking.

This reduces phytic acid content, which can otherwise inhibit nutrient absorption.

While whole wheat roti has long been a staple in a South Asian diet, incorporating millets as a substitute offers several compelling benefits for diabetics.

Millets, with their lower glycemic index, higher fibre content, and rich nutrient profile, can contribute to better blood sugar management and overall health.

They provide essential minerals and antioxidants that are beneficial for metabolic health.

However, the practical challenges of availability, taste, and integration into traditional recipes should not be overlooked.

For those considering the switch, it’s crucial to balance these factors with individual dietary needs and preferences.

Consulting with a healthcare professional or dietitian can help in making an informed decision and ensuring a smooth transition to a diet that supports long-term health and well-being.

Ultimately, exploring the potential of millets alongside whole wheat roti could enhance dietary variety and offer new avenues for managing diabetes effectively.