Let’s look at a good snack today. It will be lightweight for us. It will be tasty . No matter how much you eat, you still want to eat more. We have been seeing it since childhood. It is found in South India and North India. Young children love it. They make sweets with it and eat it hot and spicy . Its name is Marmaralu andi puffed rice. In this video, we will also look at all the details, such as whether maramaralu is a diabetic-friendly snack or whether it silently increases sugar levels. How to make maramaras? If we soak rice and send it to high temperatures, the rice swells, the molecular structure of which is broken and gelatinized starch is formed.
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That is, maramaras are formed. Only when the molecular structure of starch is broken due to gelatinization, we get this easy digestibility, that is, it is digested quickly. When someone is recovering from an illness, such as recovery face sickness, there are adults who have digestive problems. If we give them foods that are difficult to digest, they do not digest food quickly, their stomachs are bloated and they have no appetite. It is said that such people are an excellent food. We also give it to small children as a snack. If you take 100 g of these maramaras, which are a habit in all cultures and traditions, you will have 350 to 380 kilocalories of energy in it .
Not only energy, but 80% of our total carbohydrates, meaning 100 grams contain 80 grams of carbohydrates . These carbohydrates are also broken down quickly, so they raise sugar levels quickly, which is what we call the glycemic index. Let’s take a detailed look at the glycemic index in this video . What happens if sugar levels rise quickly? Insulin spikes quickly, which means insulin resistance develops. And these marmalades are very low in fiber and very low in protein, only about six to eight grams of protein. It is said to contain some iron, calcium, and magnesium, but we don’t get many vitamins either . This is a pure source of carbohydrates. [Grunts] That too is not resistant starch for us. It is easily digestible starch.
And it is a health source. If we examine it again, what are the health benefits? There is one important thing in it. It is gluten-free. Have you heard about gluten? Some people may like wheat. In North India, we have stable food, wheat. Otherwise, we have to control sugar. Otherwise, if we want to lose weight, they say, eat chapati at night . But some, if not all, of those who eat this wheat experience some side effects, and they don’t even know that it’s actually from eating wheat. Many gastroenterologists use medicines for this, but the side effects do not go away, especially bloating and stomach pain. They are always full. They all have normal weight and are thin, but they keep asking me why my stomach is always bloated and why I can’t wear my favorite dresses.
Some people have loose motions, constipation problems, skin rashes, and other things that make them tired and easily tired. Actually, the blood percentage tested for anemia is normal. All other blood tests are normal. They don’t have any diseases, but their thyroid is also normal . They say we just keep getting tired.
One reason for that is gluten intolerance. There are no blood tests to actually diagnose it. Even after doing any scan, we cannot detect gluten intolerance. This is a diagnosis of exclusion. That is, if we put them on a gluten-free diet for a few days, then all their symptoms will subside. The skin rash will subside, fatigue will subside, bloating will subside, and the stomach will feel very free and light.
If we stop eating wheat, this gluten intolerance is observed in 1% of the population in India. It is also observed more in women. Its prevalence is slightly higher in North India. Therefore, if someone has a lot of bloating and no health problems, we will have it in wheat, chapati or barley for a few days. Otherwise, we will also observe this stomach bloating in those who eat bread, flour products, pasta, etc.
So, whatever these are, they are gluten-free, so they don’t contain any actual gluten, so they don’t cause problems like bloating. And we thought about these healthy benefits, gluten free, it is easily digested, and can diabetic patients take 100 grams regularly? There is a benefit to these nuts. They are very lightweight.
That is, now you take a food with 300 calories. For example, take oil, otherwise take sweets. Calorie dense foods mean that if you eat a little, there will be a lot of calories in them, but nuts are not like that. A 100 grams means that we almost have up to this bowl, so if we eat this much, it is 100 grams.
So this is a lightweight snack. We can easily take up to a small cup at a snack time, but we have to make it healthy. How to make it healthy? We have already talked about carbohydrates. Not all carbohydrates are the same. If you make a small mistake, your sugar levels will never be controlled during the day.
That little mistake is that we don’t know the components in food, especially the starch component. Not all carbohydrates are the same. Take a food item, for example, take a mango, and also a guava, which is also very ripe. Take an unripe guava. Okay, now we have this mango, it may have 50 grams of carbohydrates. We may also have 50 g of carbohydrates in a guava, but if we eat mango, our sugar levels will increase quickly.
Guava won’t grow as fast if you eat it. One important thing to remember is that a ripe guava is just as good as a ripe mango . So what is the difference between the two? The fiber content and ripening, which means that ripe fruits have a higher glycemic index. Sugar levels rise quickly. The same starch structure means that starch is a complex carbohydrate.
If we combine many glucose molecules into a structure, we will get a ball of starch. There are two types of starch in the plant, which is a food storage form. Now, we store excess food in our homes, just like plants store excess food as starch. We have starch in two forms: amylose and amylopectin. Amylose means that it is a long chain, meaning it only has alpha-one glycoside bonds.
Since it is a long chain, it is a little hard to digest. It takes a little time to digest and does not increase sugar levels quickly. An example of food items that are high in amylose are millets, lentils, and pulses. That’s what you mean by taking amylo pectin, these are branched chains . This means that for many enzymes, the number of branches we have means that the enzyme exposure is greater and they are digested more quickly. It contains alpha14 alpha16 glycosidic bonds, so it quickly raises sugar levels. So these food items, especially rice and puffed rice, contain a lot of amylo pectin. So we should take quantity as limited.
How to make it healthy? As we said, it is low in protein, so add protein. You can add some ground nuts. You can add sprouts. You can add vegetables, cucumber, tomato, onions, nuts. If you add all these, it will be a healthy option, but some people make a mistake . These nuts, these ground nuts, whatever they are, are deep-fried in oil and used. That should not be done. If you do n’t have a shallow fryer, you can add nuts and the ground nuts we are thinking of now, almonds [snorts], sprouts, etc. That way, we can change these marmaras in a healthy way. And while taking marmaras, we should follow some precautions. One is that portion control is very important. You can take up to a small cup.
That too, as we said, add vegetables, nuts in it for a healthy way. Second timing is very important. Everyone has a habit from childhood. Some of them are what my patients tell me . For me, that means eating a major meal, breakfast, lunch, or dinner, and not feeling full. I need to eat a snack or something. Even if I eat a snack, my stomach does n’t feel full. Some people even have the habit of eating sweets . So, eating foods rich in carbohydrates, such as marmalade, as a snack is very dangerous because the food we eat contains carbohydrates. If you eat a snack like marshmallows afterwards, your sugar levels will definitely increase.
Especially if you are on insulin, let’s say we give you 10 units of insulin, which will cover the food you ate. One tablet covers our normal lunch, but adding snacks like this can cause many people to worry that they will have to increase their medication dose after eating . Our sugar levels never go down, no matter how many medications we take, we go to many doctors, we exercise, we eat a lot of healthy food, but our sugar levels are not controlled. This means that due to wrong food timing, wrong food choices, and mixing food, some people drink Ragijava at the same time as they eat breakfast . Otherwise, they would eat breakfast at AM and have breakfast by 8:15 AM . It’s always a mistake to mix the two. There should be a minimum gap of two to three hours between these two food items, a snack and a main meal, to avoid sugar spikes. There is no need for us to avoid eating such healthy options . I have diabetes, so I don’t need to avoid these foods . As I said, if you take it at the right time and in the right quantity, you can enjoy any food and avoid a spike in blood sugar.
