In a bid to help people manage diabetes and achieve sustainable weight loss, Pune-based physician Dr. Pramod Tripathi, founder of the Freedom from Diabetes movement, has shared a list of 10 healthiest grains with a glycemic index (GI) below 55. According to his recent post, these grains not only stabilize blood sugar levels but also aid in overall metabolic balance when included in daily meals.
Rethinking the family food routine
Dr. Tripathi, whose holistic approach to reversing diabetes has gained national attention, emphasized that most Indian households follow a “rote routine” of eating the same grains daily. “This needs to be modified for reducing sugars and weight,” he wrote, urging families to incorporate the listed grains gradually.
In a video post, Dr. Tripathi explained that foods with a lower glycemic index release glucose more slowly, preventing sudden spikes in blood sugar — a crucial factor for diabetics. He encouraged people to “start incorporating some of the 10 safest grains one at a time.”
The top grains diabetics should turn to
According to Dr. Tripathi’s list, the grains with a GI below 55 are:
Barley (Jau) – With a GI of 25–30, barley tops the list. It has been part of Indian diets since the Mohenjodaro era, he noted, and is excellent for blood sugar regulation.
Millets (Sridhanyas) – Including foxtail, brown top, little, kodo, and barnyard millets, all range between 30–40 GI. These ancient grains are rich in fiber, vitamins, and minerals.
Khapli wheat (Emm er wheat) – Also known as laal gehu or jangi gehu, this traditional wheat variety has a GI of around 40–45 and is far safer for diabetics than modern hybrid wheat.
Amaranth (Rajgira) – A protein-packed pseudo-grain ideal for weight loss and energy balance.
Buckwheat (Kuttu) – Commonly eaten during fasting, it is beneficial for both heart health and glucose control.
Quinoa – Though a more recent addition to Indian diets, quinoa offers a low GI and is rich in amino acids.
Dr. Tripathi suggested pairing these grains with barley or chana rotis for lunch, while reserving millet-based meals for dinner to balance energy levels and aid digestion.
Why these grains work
Explaining the science behind these recommendations, Dr. Tripathi said in his post that millets and traditional grains are cultivated in low-water regions, giving them “special properties to reduce kleda,” a term in Ayurveda associated with excess moisture and imbalance in metabolism.
“These grains help control diabetes, improve digestion, and even assist in weight management,” he said. “If we change what we eat, things inside us start changing too.”
Dr. Tripathi has been advocating for an integrative lifestyle-based approach combining modern medicine, Ayurveda, yoga, and neuro-linguistic programming. His work focuses on not just controlling diabetes, but reversing it naturally through food, movement, and mindset changes.
Rethinking the family food routine
Dr. Tripathi, whose holistic approach to reversing diabetes has gained national attention, emphasized that most Indian households follow a “rote routine” of eating the same grains daily. “This needs to be modified for reducing sugars and weight,” he wrote, urging families to incorporate the listed grains gradually.
In a video post, Dr. Tripathi explained that foods with a lower glycemic index release glucose more slowly, preventing sudden spikes in blood sugar — a crucial factor for diabetics. He encouraged people to “start incorporating some of the 10 safest grains one at a time.”
The top grains diabetics should turn to
According to Dr. Tripathi’s list, the grains with a GI below 55 are:
Barley (Jau) – With a GI of 25–30, barley tops the list. It has been part of Indian diets since the Mohenjodaro era, he noted, and is excellent for blood sugar regulation.
Millets (Sridhanyas) – Including foxtail, brown top, little, kodo, and barnyard millets, all range between 30–40 GI. These ancient grains are rich in fiber, vitamins, and minerals.
Khapli wheat (Emm er wheat) – Also known as laal gehu or jangi gehu, this traditional wheat variety has a GI of around 40–45 and is far safer for diabetics than modern hybrid wheat.
Amaranth (Rajgira) – A protein-packed pseudo-grain ideal for weight loss and energy balance.
Buckwheat (Kuttu) – Commonly eaten during fasting, it is beneficial for both heart health and glucose control.
Quinoa – Though a more recent addition to Indian diets, quinoa offers a low GI and is rich in amino acids.
Dr. Tripathi suggested pairing these grains with barley or chana rotis for lunch, while reserving millet-based meals for dinner to balance energy levels and aid digestion.
Why these grains work
Explaining the science behind these recommendations, Dr. Tripathi said in his post that millets and traditional grains are cultivated in low-water regions, giving them “special properties to reduce kleda,” a term in Ayurveda associated with excess moisture and imbalance in metabolism.
“These grains help control diabetes, improve digestion, and even assist in weight management,” he said. “If we change what we eat, things inside us start changing too.”
Dr. Tripathi has been advocating for an integrative lifestyle-based approach combining modern medicine, Ayurveda, yoga, and neuro-linguistic programming. His work focuses on not just controlling diabetes, but reversing it naturally through food, movement, and mindset changes.
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