How This Helps

This Indian flatbread has been made by using whole wheat and soy flour. This Indian flatbread has been made using whole wheat and soy flour. Whole wheat flour is a good source of B- vitamins, minerals, fiber, and phytochemicals. This recipe is made of whole wheat, soya bean, garlic, and fenugreek, which contain essential compounds for fighting diabetes.


Ingredients

1/4 : :  cup: :  whole wheat flour: : 
1/8 : :  cup: :  soya flour: : 
1/8 : :  cup: :  fenugreek leaves( chopped): : 
1 : :  teaspoon: :  garlic paste: : 
1/2 : :  cup: :  dry yeast: : 
1/2 : :  teaspoon: :  oil: : 
pinch : :  of: :  salt: : 

Instructions

Directions: 
Mix dry yeast in 2 tbsp of water and keep it aside for 10-15minutes.
Mix whole wheat flour, soya flour, fenugreek leaves, garlic, yeast, and salt and knead it into a soft dough using water.
Cover with a wet cloth and keep it aside for 20-30minutes or till it increases in volume.
Divide the dough into 2 equal portions and roll out each portion into an oblong or circle.
Heat a griddle and cook the naan on both sides till it puffs up slightly and then cook on an open flame till it turns golden brown from both the sides.
Remove and serve hot with kadhai tofu with capsicum veg.

Science and Research

1 serving (2 naans) of this recipe provides 130 Kcal, 6 grams protein, 21 grams of carbohydrate, and 2.4 grams of fat and 3 grams of fiber. It also provides 2 mg of iron and 14mcg of folic acid. Whole grains are packed with fiber, which can lower your blood sugar levels. They are also rich in magnesium, which improves insulin secretion and control diabetes. Moreover, soybean, present in the Naan contains a compound, isoflavone, which decreases high blood glucose levels in the diabetics. Also, fenugreek and garlic contain anti-inflammatory compounds, which fight against diabetes.

Garlic & fenugreek benefits for diabetes

Individuals who have diabetes are not able to produce enough insulin or use the insulin their body does produce in an efficient way. This can affect your glucose levels. It's important to track what you eat to maintain your blood glucose levels as continuous as possible. One means to do this is by assessing the glycemic index (GI) score of every food. The GI demonstrates how much a specific food can raise your glucose levels. GI helps with the preparation of daily meals and preventing high-carbohydrate combinations. A low GI score is below 55, and a high is 70 and over. It is important to know that organic foods, such as garlic, although not rich in carbs, can affect glucose levels.


1. Benefits of eating garlic when you have diabetes

Traditionally, garlic is to help reduce high cholesterol levels and higher blood pressure. Garlic consumption may also reduce the incidence of cardiovascular disease, a condition that affects approximately 80 percent of individuals with diabetes. A 2006 research discovered that raw garlic might help reduce glucose levels, in addition, to decrease the risk of atherosclerosis. This is particular attention, as diabetes increases a person's risk of atherosclerosis-related inflammation.

Though this is still under analysis, a 2014 review of research also supported the notion that regular garlic ingestion may help lower blood glucose levels. Garlic is also a fantastic source of vitamins B-6, and C. Vitamin B-6 is involved in carbohydrate metabolism. Vitamin C can also play a role in keeping glucose levels.


2. Fenugreek seeds may be helpful for those suffering from diabetes. The seeds contain fiber that may slow the digestion and the body's absorption of sugar and carbohydrates. The seeds may also help and improve the way the body uses sugar and increases the quantity of insulin released.

Few studies encourage fenugreek as an effective treatment for specific conditions. Many of these studies focus on fenugreek seed's ability to reduce blood glucose in people with diabetes.

One 2009 study discovered that a daily dose of 10 grams of fenugreek seeds soaked in hot water could help to control diabetes type 2. Another 2009 research study indicates that eating baked goods, such as bread, made with fenugreek flour may decrease insulin resistance in people with type 2 diabetes. Other research noted a modest reduction in fasting glucose with fenugreek taken as a nutritional supplement. 

See: Garlic Health Benefits, Nutrition & Side Effects

References


1. Borlinghaus, J. Albrecht, F., Gruhlke, M. C. H., Nwachukwu, I. D., & Slusarenko, A. J. (2014). Allicin: Chemical and biological properties. Molecules, 19(8), 12,591-12,618 mdpi.com/1420-3049/19/8/12591

2. Garlic can help prevent heart disease in diabetics, says study. (2011, March 7)

diabetes.co.uk/news/2011/Mar/garlic-can-help-prevent-heart-disease-in-diabetics,-says-study-94955812.html

3. Mayo Clinic Staff (2014, September 25). Glycemic index diet: What’s behind the claims

mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/glycemic-index-diet/art-20048478

4. Bayan, L., Koulivand, P. H., & Gorji, A. (2014, January-February.). Garlic: A review of potential therapeutic effects. Avicenna Journal of Phytomedicine, 4(1), 1–14 ncbi.nlm.nih.gov/pmc/articles/PMC4103721/

5. Garlic. (2016, June 21) nccih.nih.gov/health/garlic/ataglance.htm

6. Thompson, M., Al-Qattan, K. K., Bordia, T., & Ali, M, (2006, March). Including garlic in the diet may help lower blood glucose, cholesterol, and triglycerides levels. Journal of Nutrition, 136(3), 800S-802S.Retrieved from

jn.nutrition.org/content/136/3/800S.full.pdf+html

See: Ayurvedic Treatment for Prediabetes & Diabetes Type 2

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