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How This Indian Food Helps Regulate Blood Sugar

Diabetes News

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Barley Water For Diabetes: How This Wonder Drink Helps Regulate Blood Sugar

Barley water can be quite beneficial for diabetics. (Image Credit: istock)

Barley has made a major comeback in our lives. Also known as ‘jau’ in Hindi, this grain was quite popular during the olden days and is something that our grandparents used extensively in Indian food. Over the years, its usage has become quite low, but it’s only recently that we’ve started to reintroduce it in our diet. And why not? Barley has some incredible benefits to offer, one of which is that it helps manage blood sugar levels. Now, most assume that barely can only be used as a substitute for refined grains like white rice or all-purpose flour. Which is true, but there’s another way to consume it that is especially beneficial for managing diabetes: barley water.
Also Read: Barley Moong Dal Khichdi – A Power-Packed Meal To Keep Your Energy Level High

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Is Barley Water Good For Diabetics? | Barley Water Benefits

1. Regulates Blood Glucose Levels:

According to research, sipping on barley water can be beneficial for regulating blood glucose levels. Whole-grain barley in particular has been shown to be effective in achieving this in Indian food as it is rich in soluble fibre. This prevents sudden spikes or drops in glucose levels. As per a study conducted by the National Institutes of Health (NIH), the blood glucose levels of type 2 diabetic patients who consumed barley were significantly lower than those who had white rice when tested three hours post-ingestion. That’s why many Indian recipes are being prepared with barley these days. 

2. Improves Insulin Production:

To manage diabetes, it is important to have good insulin levels. Insulin is a hormone produced by our pancreas that allows our body to use sugar. Several studies suggest that the consumption of barley water can help improve insulin production. This helps our body use it properly and regulates overall blood sugar levels.

3. Enhances Insulin Sensitivity:

Another issue that people suffering from diabetes face is insulin resistance. This occurs when our cells become less responsive to insulin. Barley is one of the common Indian foods which are high in fibre. Barley also contains certain bioactive compounds that can help increase our body’s response to insulin. According to the book ‘Healing Foods’ by DK Publishing House, “Barley water is a great source of fibre and beta-glucans, which help improve insulin resistance.”

4. Supports Digestive Health:

Barley water is also quite beneficial for digestive health. When your digestive system is healthy, it promotes better nutrient absorption and controls diabetes. As per the book ‘Barley for Food and Health: Science, Technology, and Products’ by Rosemary K. Newman and C. Walter Newman, “Barley water has been used as a home remedy for stomach-related issues and gastroenteritis for many years.”

5. May Lower Cholesterol:

Diabetics should make a conscious effort to keep their cholesterol levels in check. Not doing so can make them more susceptible to developing heart disease. Barley contains certain chemicals that help lower LDL cholesterol levels in the body. A study conducted by the National Institutes of Health (NIH) showed decreased LDL cholesterol in both men and women after adding barley to their diet. Many Indian recipes make use of this whole grain. 
Also Read: From Weight Loss To Detox: 7 Health Benefits Of Barley Grass Juice

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How To Make Barley Water?

  • To make barley water, you just need to boil two glasses of water with one tablespoon of barley. 
  • Add salt to taste and boil again for half an hour. Once done, strain the water and drink.
  • You can also squeeze in some lemon juice or add fennel seeds to make it flavourful.
  • Consume this water first thing in the morning, before meals, or right before you hit the bed. 

Barley, the prized Indian food, offers many health benefits. Include barley water in your diabetes diet to better manage it. However, remember to consult your nutritionist before making any major changes to your diet. Stay fit and healthy!

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Jeera or cumin helps reduce blood sugar. So have it roasted, whole or powdered

Diabetes News

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Cumin seeds, also known as jeera, are widely used to temper food and enhance its flavour in a variety of preparations. These dried seeds are of the herb Cuminum cyminum, a member of the parsley family. They have numerous health benefits and are commonly used in Asian households to fight off stomach woes, soothe the digestive tract, relieve nausea, bloating and constipation. In fact, they are routinely used for digestive efficiency and health but cumin seeds are also used as an adjuvant therapy along with oral medication in people with Type 2 diabetes.

Some studies have found that cumin seeds can help regulate fasting blood sugar levels in people with Type 2 diabetes. This may be due to the presence of certain compounds in cumin seeds, such as cumin aldehyde, which have been shown to have anti-diabetic effects. The blood glucose lowering potential of cumin is also attributed to the presence of thymoquinone, an active chemical component that protects the B-cells of the pancreas from oxidative stress. It helps stimulate the insulin production in the body, which can help to keep the blood sugar levels in check.

Consuming cumin either as whole seeds or in the form of ground powder may help in managing blood sugars in diabetics. It not only lowers blood glucose levels but also helps maintain a healthy body weight. It may help lower levels of LDL (low density lipoprotein) and triglyceride levels. Cumin seeds have anti-inflammatory properties, which may be beneficial for reducing the risk of complications associated with diabetes, such as cardiovascular disease. These are also a good source of antioxidants, which can help protect against cell damage and may be particularly beneficial for people with diabetes, who are at increased risk of oxidative stress.

While there may be some potential benefits of cumin seeds for people with diabetes, more research is needed to fully understand the relationship between cumin seeds and diabetes. However, a string of studies over decades has established a definite correlation. Way back in 1998, an eight week dietary regimen containing cumin powder in streptozotocin-induced diabetic rats was found to be remarkably beneficial, as indicated by reduction in hyperglycemia. This was also accompanied by improvement in body weights of diabetic animals. Dietary cumin countered other metabolic alterations as revealed by lowered blood urea level and reduced excretions of urea and creatinine by diabetic animals.

Seeds of Nigella sativa (black cumin/kalonji) were found to have anti-diabetic properties in a study conducted in 2011. Thymoquinone (TQ), a volatile oil, is one of its active constituents but antidiabetic activity has also been shown by its aqueous extract and defatted extract. The study said, “N. sativa may be beneficial in diabetic individuals and those with glucose intolerance as it reduces appetite, glucose absorption in intestine, hepatic gluconeogenesis, blood glucose level, cholesterol, triglycerides, body weight and simulates glucose induced secretion of insulin from beta-cells in pancreas; improves glucose tolerance….yet it has not shown significant adverse effects and has very low toxicity. In streptozotocin (STZ) induced diabetic rats it causes gradual partial regeneration of pancreatic beta-cells, increases the lowered serum insulin concentrations and decreases the elevated serum glucose.”

According to a study to evaluate the effect of 50 and 100 mg doses of green cumin essential oil on glycaemic and inflammatory indices in patients with Type 2 diabetes, it was established how administering cuminum cyminum supplement (or cumin) in such patients could decrease the serum levels of insulin, fasting blood sugar and glycosylated haemoglobin. In addition, it was found to control the complications of Type 2 diabetes in these patients.

In another study, which was published in ‘Nutrition and Metabolism,’ cumin not only lowered blood glucose levels but helped people maintain a healthy body weight, which is one of the potential causes of diabetes in the first place.

In a 2018 study, crude ethanol extract of cumin seeds was found to be very helpful in the improvement of plasma lipid profile as one of the risk factors for cardiovascular diseases and heart failure in diabetic patients.

That being said, there are several ways to incorporate cumin seeds into your diet. Here are a few ideas:

1. Sprinkle cumin seeds on roasted vegetables or grilled meats for added flavour and nutrition.
2. Use cumin seeds in home-made spice blends for soups, stews, and other dishes.
3. Brew cumin seed tea by boiling a teaspoon of cumin seeds in a cup of water for 5-10 minutes.
4. Mix ground cumin seeds into salad dressings, dips, or sauces.
5. Add cumin seeds to lentil or bean dishes to enhance the flavour and nutrition.
6. You can add roasted jeera seeds to your food or grind it into a powder and sprinkle it over salads, yogurt, buttermilk and cut fruits.
7. One can simply chew on 1 tsp of roasted jeera after meals every day.

A word of caution, consult your diabetologist and dietitian about the amount of supplement to be taken should you already be on medication to control blood sugar.

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First published on: 09-05-2023 at 10:00 IST

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