Oats Upma or Millet Upma, which one is good for diabetic people? Upma is the most famous staple food of South India. In South India Upma is also known as Uppuma or Uppittu. In Karnataka and Tamil Nadu people loved it most. Because it is easy to prepare and it is quickly made. People in Tamil Nadu and Karnataka serve it at breakfast and in the evening as snacks with tea.
Upma Nutrition Facts That Make It a Best Breakfast Choice
Yes Upma is from Millest/Oats good for Diabetes. Upma is the most nutritious and healthiest breakfast for the individuals. Upma is a bunch of minerals and vitamins. Nutritionists also recommended the Upma in the diet because it is the most body friendly staple food.
| Nutrients | Amount |
|---|---|
| Carbohydrates | 21 g |
| Calories | 132 g |
| Healthy Fat | 4 g |
| Protein | 3.5 g |
| Potassium | 191.4 mg |
| Sodium | 179 mg |
| Cholesterol | 0 mg |
Explore the Unique Varieties of Upma as Staple Food
Oats Upma
For diabetic patients oats upma is the excellent choice in the morning as breakfast. Oats contain beta-glucan which is the most essential part of the dietary fibre. It helps in lowering the cholesterol in the body of the person and also slow down the digestion through which individuals feel full for a longer time period. Make sure while making oats upma uses small quantities of the oil and prefers Cow ghee. For boosting the protein in your meal you can add the moog dal and sprouts.
Dalia (Broken Wheat) Upma
Daliya is basically the broken wheat or crack wheat. Daliya contains rich fiber which helps in prevention from the spikes of the sugar level and also it contains magnesium, phosphorus and vitamin B. In daliya glycemic index is low approximately 40-50 which helps in controlling the sugar level in the body of the individual.
Bajra Upma (Pearl Millet)
Bajra is also known as Pearl Millet. In winters people of Gujarat, Rajasthan and Maharashtra loved to eat the bajra’s roti, bhakris and khichdi. Bajra contains low glycemic index which helps in avoiding the sudden spikes after the meal. And it also contains carbohydrates, calories, fiber, protein, magnesium and calcium.
Foxtail Millet (Kangni)
Foxtail Millet also known as Kangni in India. In Tamil it is known as “Thinai”, in Hindi “Kangani or Rala”, in Kannada “Navane”, in Telugu
It is known as “Korra”. In Malayalam it is known as “Thina”. Fortail Millet is the packet of nutrients, it contains fiber, protein, iron calcium and other essential minerals. Foxtail Millet has a low glycemic index which helps in controlling the sugar level, weight management, prevention from the heart attack, and boosting the immune system of the person.
Quinoa Upma
Quinoa Upma is the most beneficial breakfast for a diabetic patient. Quinoa contains rich fiber, vitamins B and E, and minerals like magnesium, iron, and zinc. In quinoa glycemic index is low approximately 53 which helps in preventing the spikes of the sugar in the bloodstream after the meal.
How is Millet Upma Diabetic Friendly?
Millets are packets of rich nutrients and minerals. In millets glycemic index is low, rich in fiber, antioxidants and minerals and vitamins. Which helps weight management, boost the immune system, improve the insulin sensitivity, improve the digestion system, prevent heart attacks and sudden spikes of the sugar after the meal.
How Oats Upma is Diabetic Friendly?
Oats are gluten free, rich in fiber, rich in micronutrients like magnesium, iron, calcium and vitamins and having low glycemic Index. It helps in weight management, helps in stabilising the sugar level in the bloodstream of the individual, improves the insulin sensitivity, helps in avoiding the chances of heart attack and boosts the immune system of the individual.
Things to Keep in Mind Before Consuming Oats and Millet Upma
- Consume it small portion.
- Make sure that while preparing the upma use a small quantity of the oil or Cow ghee.
- For adding the protein in the upma you can add the sprouts, boiled moong dall and paneer cubes.
- Always make sure to use starch free vegetables.
- Avoid sugar in the upma.
- Using spices in the upma.
- For a tangy taste you can add the squeeze of lemon juice.
Conclusion
Yes Upma from the Oats and Millets is good for Diabetes. They contain low Glycemic Index, high content of fiber, rich in nutrients such as protein, magnesium, iron, calcium and antioxidants. Which helps in improving the digestive system, lowering the cholesterol in the body, boosting the immune system and helps in controlling the sugar level in the bloodstream of the individual.
In Upma, there are a lot of other varieties such as Oats Upma, Daliya Upma, Bajra Upma, Foxtail Millet, and Quinoa Upma.These are diabetic friendly, diabetic patient also try these upma for changing in there flavours.
Should avoid the other oil and use Cow ghee and for protein they can add some other ingredients such as sprouts, boiled moong daal and paneer cubes. Avoid sugar in upma and add spices for better flavour. And always use starch free vegetables for the upma.
