For years, grains like ragi and jowar have been hailed as healthier alternatives to wheat and rice. But according to Dr Pramod Tripathi, founder of Pune-based Freedom From Diabetes (FFD), this belief may be doing more harm than good for people struggling with diabetes and obesity.
In a recent Instagram video, Dr Tripathi cautioned his followers about what he called the “three most common grain traps” that can silently spike blood sugar levels and stall weight loss efforts.
The myth of ‘ragi over rice’
“Nothing could be farther from the truth,” Dr Tripathi warned, countering the popular idea that ragi (finger millet) is better than rice or wheat.
He explained that ragi porridge and ragi dosa, both made from finely ground flour, have a glycemic index (GI) of around 85, which is actually higher than white rice. Even ragi roti and ragi mudde, which are less processed, still have a GI between 65 and 75, making them unsuitable for anyone aiming to lower blood sugar or lose weight.
Several of his patients from Bengaluru, Chennai, and Coimbatore, he noted, saw a rise in HbA1c levels and even complications like neuropathy or nephropathy after increasing ragi intake.
Jowar’s deceptive reputation
Dr Tripathi pointed out that jowar (sorghum), often considered a healthier option in western and northern India, also comes with a high GI of around 70, which is higher than wheat or brown rice.
He explained that apart from its glycemic index, the glycemic load—the amount eaten in one sitting—also matters. “Two wheat phulkas weigh around 60 grams, but two jowar rotis can weigh 90 to 100 grams,” he said. This means more carbohydrates and a sharper sugar spike.
For those who still prefer jowar, he suggested mixing 25% urad dal flour with 75% jowar to reduce its glycemic impact.
Wheat isn’t always the safer choice
Dr Tripathi called the comparison between wheat and rice “confusing but crucial.” While most people think wheat is safer, that’s not always the case.
Regular, refined wheat has a higher gluten content and a GI greater than brown rice. However, certain varieties such as emmer wheat (known as khapli, laal gehu, or jodh gehu) are much safer, with a GI between 45 and 55 and lower gluten levels.
He also advised caution with white rice, which can have a GI between 70 and 90. “Shorter and stickier rice varieties spike sugar more, while longer, less sticky grains like basmati are relatively better,” he explained.
The science behind the warning
Dr Tripathi urges people to understand how high-GI grains trigger excess insulin release, leading to fat storage and water retention.
As part of his Freedom From Diabetes program, he emphasizes that holistic diet management, physical activity, and mental wellness together can help in reversing diabetes and obesity, rather than merely controlling them.
While grains are a staple in Indian diets, Dr Tripathi’s message serves as a reminder that not all traditional foods suit modern metabolic health. “High GI creates high insulin and high storage of fat, water, and sugar,” he warned, encouraging people to be more conscious of what goes on their plates.
In a recent Instagram video, Dr Tripathi cautioned his followers about what he called the “three most common grain traps” that can silently spike blood sugar levels and stall weight loss efforts.
The myth of ‘ragi over rice’
“Nothing could be farther from the truth,” Dr Tripathi warned, countering the popular idea that ragi (finger millet) is better than rice or wheat.
He explained that ragi porridge and ragi dosa, both made from finely ground flour, have a glycemic index (GI) of around 85, which is actually higher than white rice. Even ragi roti and ragi mudde, which are less processed, still have a GI between 65 and 75, making them unsuitable for anyone aiming to lower blood sugar or lose weight.
Several of his patients from Bengaluru, Chennai, and Coimbatore, he noted, saw a rise in HbA1c levels and even complications like neuropathy or nephropathy after increasing ragi intake.
Jowar’s deceptive reputation
Dr Tripathi pointed out that jowar (sorghum), often considered a healthier option in western and northern India, also comes with a high GI of around 70, which is higher than wheat or brown rice.
He explained that apart from its glycemic index, the glycemic load—the amount eaten in one sitting—also matters. “Two wheat phulkas weigh around 60 grams, but two jowar rotis can weigh 90 to 100 grams,” he said. This means more carbohydrates and a sharper sugar spike.
For those who still prefer jowar, he suggested mixing 25% urad dal flour with 75% jowar to reduce its glycemic impact.
Wheat isn’t always the safer choice
Dr Tripathi called the comparison between wheat and rice “confusing but crucial.” While most people think wheat is safer, that’s not always the case.
Regular, refined wheat has a higher gluten content and a GI greater than brown rice. However, certain varieties such as emmer wheat (known as khapli, laal gehu, or jodh gehu) are much safer, with a GI between 45 and 55 and lower gluten levels.
He also advised caution with white rice, which can have a GI between 70 and 90. “Shorter and stickier rice varieties spike sugar more, while longer, less sticky grains like basmati are relatively better,” he explained.
The science behind the warning
Dr Tripathi urges people to understand how high-GI grains trigger excess insulin release, leading to fat storage and water retention.
As part of his Freedom From Diabetes program, he emphasizes that holistic diet management, physical activity, and mental wellness together can help in reversing diabetes and obesity, rather than merely controlling them.
While grains are a staple in Indian diets, Dr Tripathi’s message serves as a reminder that not all traditional foods suit modern metabolic health. “High GI creates high insulin and high storage of fat, water, and sugar,” he warned, encouraging people to be more conscious of what goes on their plates.
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