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The internet now hosts a diverse range of fitness enthusiasts across a variety of social media platforms, from WhatsApp to Instagram, an app originally designed for photo sharing, which has evolved into a vital source of information on a variety of topics, including health. However, this accessibility also brings challenges, especially regarding the accuracy and reliability of the information shared. The dichotomy between health information and misinformation on these platforms can be either a valuable resource or a potential danger to public health.
Roti vs Millet Debate Among Diabetics:
In an age where influencers make complex health topics more accessible and engaging, a debate has raged over whether roti is safe for diabetics and whether they should eat millet. In an interview with HT Lifestyle, Riya Desai, Chief Nutritionist, Wockhardt Hospital, Mira Road, Mumbai, said, “Miller grains such as jowar (sorghum), finger millet (ragi) and bajra (pearl millet) are believed to be a boon for diabetics as they have a low glycemic index and are rich in dietary fibre. These grains help regulate blood sugar levels, make you feel full and curb cravings.”
She warned, “Opting for refined grains will spike your insulin levels. However, millet breaks down slowly in the body, providing a steady release of energy and preventing blood sugar fluctuations. These millet are rich in essential vitamins, minerals and antioxidants that are known to fight oxidative stress, which is common in diabetics. These millet are also rich in magnesium, which plays a key role in regulating blood sugar levels. If you have diabetes and struggle to maintain your blood sugar levels, adding these millet to your daily diet will help you get it under control. You should definitely consume these millet as they are essential for the body.”
Diabetic diet dilemmas:
Sharing his expertise, Dr Subrata Das, Head of Internal Medicine and Diabetes, Sakra World Hospital, Bangalore, says, “Humans have digestive enzymes like proteases to process proteins, but they cannot completely break down gluten. Most people can tolerate undigested gluten, but for some, it triggers a severe autoimmune reaction known as celiac disease that damages the small intestine. People without celiac disease may experience symptoms like bloating, diarrhoea, headaches and skin rashes after consuming gluten, but this is likely due to the fermentation of carbohydrates called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) and not gluten itself.”
For centuries, humans have been consuming gluten-containing foods, which provide protein, soluble fiber, and nutrients. Dr. Subrata Das says, “Gluten from whole grains is harmless for healthy people who can tolerate it. However, wheat is often refined into processed foods such as snacks and potato chips, losing its nutritional value. People who eat processed foods, even on a gluten-free diet, may continue to suffer from health problems such as weight gain and blood sugar fluctuations. The real problem is not gluten itself, but the sodium, sugar, and additives contained in these processed foods.”
He warned, “People with wheat allergies, celiac disease, gluten intolerance and gluten ataxia may be adversely affected by eating gluten. Millet, a natural gluten-free alternative, is suitable for a variety of recipes including breads, porridge, drinks and flatbreads. There are two varieties of millet: small (minor) and giant (major). Millet is one of the oldest cereals that can be cultivated and has been a staple food for thousands of years throughout Southeast Asia and Africa.”
Safe Food Choices:
Highlighting that millet has emerged as a nutritious grain offering a range of health benefits over many other cereals, Dr Subrata Das revealed, “Miller stands out for its overall nutritional profile – packed with essential amino acids, rich in calcium and packed with protein. It is a rich source of important nutrients like iron, niacin, phosphorus, potassium, antioxidants and vitamins A and B. Its low glycemic index (GI) makes it particularly effective in regulating blood sugar levels and preventing type 2 diabetes. Moreover, the non-starch polysaccharides and high fibre content in millet enhance its nutritional value and promote overall health and wellbeing.”
He further added, “Millet is high in soluble dietary fibre, which can reduce cholesterol and lower the risk of arteriosclerosis and heart disease. Millet is also rich in important minerals such as calcium, zinc and iron. Millet contains antioxidants such as ellagic acid, curcumin and quercetin which support detoxification and may act as a prebiotic to enhance the effects of probiotics. Millet is rich in niacin, which is essential for skin and organ health. Darker varieties contain beta-carotene which is converted into vitamin A, which strengthens the immune system and fights free radicals. The tannins, phytates and phenols in millet protect cells from damage. Its high fibre content supports gut health and lowers the risk of colon cancer. Finger millet is rich in B vitamins, which are important for brain function and cell division, and also contains folate, which is essential for the production of red blood cells.”
Dr Subrata Das concluded that to maximise nutrient absorption, millet should be soaked in water for a few hours before cooking, as this reduces the phytic acid content which inhibits nutrient absorption.
