Last Updated on August 2, 2020 by Dr Sharon Baisil MD
Makki roti is considered healthy for people with diabetes as it is a carbohydrate-rich food item and an energy-rich food item. It helps in reducing the risk of heart disease as well as weight loss. However, it should be taken in moderation, as it comes under the medium glycemic index foods.
Food items made with corn and corn flour prevent heart diseases and are rich in zinc that helps in the production of insulin. Along with this, it also helps in preventing the risk of a rise in blood sugar levels.
Fact – magnesium present in the maize flour help in maintaining a regular heartbeat.
The maize flour is also very rich in fiber that helps improve heart health and helps indigestion. The fiber present in the flour usually binds with the bile salts present in the body, and then it throws it out of the body to remove the toxicity and cholesterol.
The bad cholesterol is also the main reason behind the heart problems that are reduced with the help of fibers in the food items. Makki roti can be very helpful in diabetes, weight loss, and heart issues.
Flours that people with diabetes can safely use
- Whole wheat flour
- Almond flour
- White whole wheat flour
- Oats flour
- Chickpea flour
- Brown rice flour
- Quinoa flour
- Semolina flour
Fact – corn flour helps in keeping your blood pressure in the healthy range.
In a Makki roti, the key ingredients are maize flour, butter, and salt. Sometimes green chilies are also added to give some spicy flavor. Make sure that instead of butter, you use extra virgin olive oil. It is the only oil that protects your heart and makes it healthier.
Nutrition per Makki roti:
- Energy – 90 calories – 4% of the daily requirement.
- Protein – 1.3g – 2% of daily requirements.
- Carbohydrates – 14.4mg – 5% of the daily requirement.
- Fiber – 1.4mg – 6% of the daily requirement.
- Fats – 3.2mg – 5 % of daily requirements.
- Cholesterol – 7.5mg – 2% of the daily requirement.
- Vitamin A – 108.1mcg – 2% of the daily requirement.
- Vitamin B3 – 0.4% – 3% of daily requirement.
- Vitamin E – 0.1% – 1% of daily requirement.
- Folic acid – 4.7mcg – 2% of the daily requirement.
- Calcium – 1.3mg – 0% of daily requirements.
- Iron – 0.5 – 2% of daily requirements.
- Magnesium – 17.5 – 5% of daily requirements.
- Phosphorus – 51.7% – 9% of daily requirement.
- Sodium – 25.7% – 1% of daily requirement.
- Potassium – 60mg – 1% of the daily requirement.
- Zinc – 0.3mg – 3% of daily requirements.
There are many ways to burn the calories which come from the food and also Makki roti. These ways are:
- Cycling
- Running
- Swimming
Note – Bajra and Jowar roti are very beneficial in diabetes.
Sodium is the main reason for causing high blood pressure. Eating bajra and jowar roti can be very beneficial in this case because they are high in potassium. Foods that are rich in potassium usually remove the sodium from the body through urine.
Corns are high in vitamins, minerals, energy, etc. that help improves your heart health and helps in diabetes.
Nutrients in Medium-sized sweet corn
- Calories
- Dietary fiber
- Carbohydrates
- Fibers
- Sugar
- Fat
- Protein
- Iron
- Zinc
- Vitamin A
- Vitamin B
- Vitamin C
- Potassium
- Magnesium
The Glycemic index generally tells how the food item will affect the blood sugar level of the body. The Glycemic index of the food item below 55 is low, but the food items containing a glycemic index of more than 55 are considered a high rate.
A food item that contains GI 59 to 69 is considered to have a medium glycemic index.
Glycemic index:
- Corn – 52
- Cornflakes – 81
- Corn tortilla (Makki roti) – 46
- Popcorn – 65
Magnesium helps in the formation of insulin due to which the blood sugar level of the body doesn’t increase. If your body fails to produce enough insulin, then there are last chances of increasing the blood sugar level.
Glycemic load is also significant when it comes to diabetes. It includes digestible carbohydrates and portion size. Ear corn has a glycemic load of about 15.
According to the study, the food containing flavonoids has many benefits to the body as it prevents many chronic diseases. Corn is one of the most flavonoids containing group.
Large numbers of flavonoids are seen in the corn that helps in the prevention of chronic diseases like diabetes. Resistant starch is present in the corn that helps in reducing the glucose and insulin response.
If you eat the normal whole grain corn, then there are more benefits than the others. Whole grain corn improves your digestion and prevents you from chronic diseases.
In the market, you can also see some corn syrups. These are high fructose corn syrup that helps to keep the blood sugar levels in control. This syrup processed sweetener made from the corn.
This syrup cannot raise the blood sugar levels as the other sugar does. Corn is also commonly known as maize.
The food items commonly made from the Zea mays are tortilla, polenta, tortilla chips, cornmeal, corn syrup, corn flakes, and corn oil.
Note – the color of the corn is usually yellow, but nowadays, it also comes in black, red, orange, blue, white, and purple. Fresh corn contains 73% of water and some sugar, carbs, fats as well as calories.
Mostly corn is rich in carbs but also contains a high amount of fiber and some low-quality protein. Corn oil is very high in nutrition and contains vitamin E as well that help in lowering the risk of heart disease and lowers the cholesterol level as well.
Fact – sweet corn is high in vitamins.
There are many bioactive compounds present in the corn that boosts your health and prevents all the diseases. As compared to the other cereal grains, corn contains a large number of antioxidants.
These antioxidants include:
- Lutein
- Ferulic acid
- Phytic acid
- Zeaxanthin
- Anthocyanins
Ferulic acid is present in a significant amount as compared to wheat, rice, and oats. It is one of the essential polyphenol antioxidants that is required for the body.
Anthocyanins are the antioxidants responsible for the color of the corn grains like blue, red, purple, etc. Health benefits of anthocyanins include improving the visual capacity of an eye, lowering the blood pressure, preventing diabetes, inhibiting the formation of a tumor, preventing cancer cell proliferation, etc.
Along with these benefits, they are reported as an anti-inflammatory as well as possess anti-bacterial activities. Zeaxanthin is the carotenoid present in the corn that is responsible for improving the health of the eyes and the prevention of eye diseases.
Phytic acid present in the corns helps you remove kidney stones, but they may also impair the absorption of dietary minerals such as iron and zinc.
Lutein is one of the most essential carotenoids that are present in the corn. They help the eyes from the damage of eyes from the oxidative reaction that causes due to the blue light.
Fact – popcorns are rich in minerals.
It has been noted by the study that popcorns do not have any health benefit in heart health. Whole grains contribute to lowering the risk of heart diseases, but popcorn does not.
Popcorns are available in the market, but the oils and additives may harm you in the long term if you have diabetes, so many professionals recommend that you prepare it at home without any excess oils and additives.
Many people have the habit of drinking sugar-containing drinks and the popcorn, but it is highly suggested that you avoid it to control your body’s blood sugar levels.
Instead of drinking any juice or other drink, you can eat high pulp fruits or anything that you like to have. Make sure that you avoid sugars and high carbs.
Corn has many benefits for diabetics, but it is very healthy for your eyes, and it also prevents diverticular diseases. It will help lower the blood pressure and provide you many health benefits, but the people with eye problems get more benefits from this.
The primary cause of blindness all over the world is macular degeneration and cataracts. Certain infections and less nutrition also play a significant role in all eye diseases.
All you can do is eat good food and provide your body with the nutrition it needs. Corn contains a maximum number of antioxidants, which also contains lutein as well as zeaxanthin. These two antioxidants play a significant role in improving the health of your eyes.
When your body contains a high amount of carotenoids, then there is a reduced risk of macular degeneration and cataracts.
Diverticular disease is related to the colon. The common symptoms are bloating, cramps, flatulence, infection, as well as bleeding. Infection and bleeding are the less common symptoms seen in this disease.
Along with the positive side, corns also have some downsides. Due to the presence of phytic acid, there is improper digestion of minerals. But it helps in the removal of kidney stones is the plus in corns.
This cannot be a problem for the people who follow a balanced diet but can be a significant problem where legumes and cereal grain foods are stapled food. To reduce the phytic acid levels, soaking, sprouting, and fermenting whole grain corn can be the best choice.
Fungi can contaminate corn. Most of the cereal and legumes get contaminated by the fungi that produce the toxins called mycotoxins.
The people who eat the contaminated corn or corn products are most likely to get cancer and other neural problems. The adverse effects of these fungi are mostly seen in the people who use corn as the staple food.
These effects are most commonly seen in corns as compared to the others. The maximum consumption of corn has an increased risk of cancer in the esophagus. So make sure you eat fresh corn instead of contaminated corn grains and products.
These fungi can also grow on corn grains or their products if stored for a more extended period.
Note – avoid eating contaminated corn grains.
Some people are corn intolerant. People who are gluten intolerant may face this issue. Celiac disease is caused due to wheat, barley, and rye. Common symptoms of this disease are bloating, fatigue, diarrhea, and weight loss.
Zein is the protein that is related to gluten. Zein protein is present in the corn. People with celiac disease showed less reaction with zein in the study to eat corn in a moderate amount.
If you have celiac disease, then make sure you consult your doctor before the consumption of corn. You can eat them in a moderate amount but make sure whether it is suitable for you or not because it has many health benefits which you should not miss.
While you make the proper diet plan and a proper list of the food items that you can eat, make sure that you avoid all the food items with a high glycemic index.
If you eat tortillas (roti) in more amounts, yes, Makki roti is very beneficial for your health. But, make sure you use extra virgin olive oil instead of butter. Use less salt, and instead of reducing the sugar, skip the consumption of sugar.
Make some extra efforts to cure your body of diabetes. You can stop some medications just by maintaining your health. Eat more green veggies and reduce the consumption of food with sugar.
Juices and other drinks should be strictly avoided to reduce the risk of elevation of blood sugar levels. Boiled sweet corn can also be one of the best options for breakfast. Make sure you make it as a side dish and have a meal that contains varieties of nutrition.
Add salads in every meal along with some fresh or boiled whole grain corn. While making Makki roti, you can add some spices to add up some flavor, but remember to avoid butter in Makki roti and other rotis.
References
- https://pubmed.ncbi.nlm.nih.gov/24065788/
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- https://pubmed.ncbi.nlm.nih.gov/28397016/
- https://pubmed.ncbi.nlm.nih.gov/31664483/
- https://pubmed.ncbi.nlm.nih.gov/31664483/
- https://pubmed.ncbi.nlm.nih.gov/21695766/
- https://pubmed.ncbi.nlm.nih.gov/25185980/
- https://pubmed.ncbi.nlm.nih.gov/31000871/
