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Wheat Atta Hacks for Diabetics

Food, Medicines, and Lies The Health Talk series by Dr. Prritii

Wheat Atta Hacks for Diabetics

Making wheat atta (flour) more diabetic-friendly involves modifying its composition to slow down the digestion and absorption of carbohydrates, thus preventing rapid spikes in blood sugar levels. Here's how you can create a diabetic-friendly wheat atta:

Use Whole Grain Wheat

Opt for whole grain wheat flour instead of refined flour (maida). Whole grain wheat contains more fiber, vitamins, and minerals, and has a lower glycemic index, which means it causes a slower and steadier increase in blood sugar levels compared to refined flour. if you are buying atta from market add 1/3rd wheat bran in atta. 

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Add High-Fiber Ingredients

Incorporate additional high-fiber ingredients into the wheat atta to further slow down digestion. This can include ingredients like:

Wheat Bran - High in both types of fiber.     

Oat flour: High in soluble fiber, which helps stabilize blood sugar levels.

Flaxseed meal: Rich in fiber and omega-3 fatty acids, which promote heart health and help regulate blood sugar.

Psyllium husk (isabgol)

Acts as a natural laxative and helps improve bowel regularity.

Chia seeds: High in fiber and protein, which promote satiety and stabilize blood sugar levels.

Include Protein-Rich Ingredients: Adding protein to wheat atta can help slow down the absorption of carbohydrates and prevent rapid spikes in blood sugar levels. Consider incorporating ingredients like:

Soy flour

Rich in protein and low in carbohydrates, soy flour can help balance blood sugar levels.

Chickpea flour (besan): High in protein and fiber, chickpea flour has a lower glycemic index compared to wheat flour.

Whey protein powder

Provides a concentrated source of protein and can be added to wheat atta to increase protein content.

Reduce Carbohydrate Content

Limiting the overall carbohydrate content of the wheat atta can help prevent excessive spikes in blood sugar levels. You can achieve this by using a combination of low-carbohydrate ingredients and reducing the proportion of wheat flour in the mixture.

Experiment with Alternative Flours

Consider incorporating alternative flours that have a lower glycemic index and are better tolerated by individuals with diabetes. Some options include almond flour, coconut flour, jackfruit flour and buckwheat flour, which can be used in combination with wheat atta to create a diabetic-friendly blend.

Monitor Portion Sizes

While making wheat atta more diabetic-friendly can help stabilize blood sugar levels, it's essential to monitor portion sizes and practice portion control. Consuming excessive amounts of even low-glycemic foods can still lead to spikes in blood sugar levels.

By incorporating these strategies, you can create a diabetic-friendly wheat atta that helps stabilize blood sugar levels and promotes overall health and well-being. Experiment with different ingredients and proportions to find the combination that works best for you.

What's your favorite way to make wheat atta more diabetic-friendly? Share your top hacks or ingredients in the comments below!


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