Diabetics - Best wheats to consume

The wheat swap every NRI must make. If you’re living in the US or any country abroad, choosing the right wheat matters a lot especially if you're on a journey to reverse diabetes. Here are the top safest wheat options you should pick

1. Emmer Wheat (GI 40–45)

• High fiber.... High protein.
• Grown in North Dakota & Montana, easily available in California, Texas, New Jersey.
• Closest to Indian kapli wheat, your No.1 choice.

2. Einkorn Wheat (GI ~45–50)

• Rich in micronutrients.... Low gluten.
• Produced in North Dakota, New York, Pennsylvania.
• Found in most Indian stores abroad.
• Great second option.

3. Durum Wheat

• Common in Arizona, Montana, North Dakota.
• Used for whole-grain pasta.
• Just ensure it’s not refined, because refined durum spikes sugars rapidly.

4. Spelt Wheat (GI ~54)

• Often grown organically in Michigan, Pennsylvania, Ohio.
• Good protein + fiber.
• Perfect for chapatis and bread mixes.

5. Rye (GI ~55)

• Rich in beta-glucans helps flatten sugar spikes.
• Grown in the cooler north-central belt.
• Whole-rye breads widely available on the East Coast (New Jersey, Wisconsin, Massachusetts).

6. Khorasan / Kamut (GI 58–60)

• Slightly higher GI but still much safer than regular wheat.
• High in minerals, fiber, protein.

Two things to strictly avoid

• Regular wheat
• Refined flour (maida)

Both can have higher glycemic index than white rice, plus high gluten → more inflammation.

#FreedomFromObesity #FreedomFromDiabetes #HealthyAbroad #GIIndex #WholeGrain

Courtesy: Dr. Pramod Tripathi