Diabetics Awareness Campaign-Jowar Rava Upit/Upma

jowar rava upit 1

One word that had caught up with me is Diabetics.

Some 25 years ago it was something that my father-in law’s brother suffered from. He had a very controlled diet. Beyond that it did not exist in my dictionary.

Then in one health check-up my Father in law was diagnosed as diabetic! Now came in my world the word regulation… diet regulation. Being extremely on the thin side and wishing to put on weight this was a word unknown to me. But there were/are diet restrictions!

Yes this is post is a part of the Diabetic Awareness Day where a group of us are  getting together to spread awareness about Diabetics!


I will like to thank Swathi for giving me this opportunity for this is her brainchild.

So what is Diabetics? Who coined the word? Is it a new age disease that has come with our modern lifestyle?

Sorry it’s not. It’s mentioned in the ancient Indian, Roman and Greek texts. Some 2500 years ago Sushruta and Charaka have named this disease as “madhu meha” or honey urine as they noted that the ants were attracted to the urine of its victims. The modern name diabetic was coined by 2^nd century physician Aretaeus from the Greek word which means siphon. Why because the disease acted like a siphon “melting flesh and limbs in urine”.

However we had to wait till early in this century for the discovery of the hormone insulin the inadequacy of which causes Diabetics.

After each meal the complex sugars are broken down to simple glucose. This triggers the pancreas to release insulin. Insulin ferries the glucose to the cells that make up our body. Insulin also helps burn the glucose and release energy. Now if there is insulin deficiency the cells starve as the sugar cannot be absorbed. The sugar level in the blood rise and then it is filtered out from the kidneys. This is the cause for excessive urination and sugar in the urine. Deprived of sugar and water the person is always weak, hungry and thirsty. These are the typical symptoms of Diabetics.

Anyone, even babies can suffer from Diabetics. But in middle age a person is more prone to Diabetics. It’s called Non Insulin Dependent Diabetics Mellitus (NIDDM). The cause of which is baffling for strangely the person has normal to high amounts of insulin in his blood stream. If you are obese beware your chances of getting Diabetics is high. Why? Because there is “insulin steal”! Find my word strange well it is the insulin is needed for fat deposition of if you are fat the fat steals the insulin depriving the cells of insulin and stage is set for Diabetics.

Heredity, do not think you inherit only eyes or nose from your family. You inherit diabetes too! So if any of your close relatives suffers from the disease take care!

You can also be suffering from Diabetics called Juvenile Diabetics or Insulin Dependent Diabetics Mellitus (IDDM). This form of Diabetics may be caused by viral infection to the pancreas of children causing damage to the insulin producing cells and is extremely severe. The only positive thing being that since the symptoms of Diabetics occurs in initial stages unlike NIDDM and can be diagnosed.

So next time do not take the insurance evaluation lightly. 🙂

A diabetic generally has more urinary tract and skin infections. Why? Your normal body resistance is suppressed and organisms thrive in the sugar laden body.

Diet and treatment can delay the relentless march of the disease.

What more harm can the dreaded disease cause?

Your arteries can be hardened with deposits and so your arteries are narrower. This can cause less supply of blood. This can result in paralytic stroke. This is called diabetic angiopathy. If the arteries of the heart are affected you can suffer from heart attack. If the arms or legs are affected then gangrene may be the reason for amputation.

The arteries of the eyes are also affected it causes deterioration of vision or even blindness. The kidneys are affected and this can result in death due to renal failure.

With the discovery of insulin the disease is controlled for there is no cure. The treatment is prolonged. In the case of NIDDDM patients the disease can be controlled by diet and exercise. This is especially true in case of obese patients. but in case of IDDM there is need for lifelong use of insulin.

The mainstay of treatment of Diabetics is diet and exercise. Diet wherein you just cut down on carbohydrate rich foods will not help. It’s been proved that high carbohydrates but low fat diet helps better. Concentrated carbohydrates like sugar, sweets etc must be avoided.

The key to managing Diabetics is regular treatment and follow up. Unfortunately in India we have very few Diabetics’ clinics hence the treatment is by general practitioners. Hence adequate care is unavailable as the GP themselves are unaware of the latest technologies or are too busy. There are serious complications if anti-diabetic treatment is irregular or stopped suddenly. The person can slip into coma.

So to manage Diabetics till the implantable artificial pancreas or genetic engineering become routine practice you can

1. In case you are obese and over 35, your close relatives suffer from Diabetics get your blood sugar checked regularly.

2. Frequent wounds, boils that do not heal, excessive hunger, thirst and urination. Plus you have constant fatigue as companion then these are warning signs. Take care.

3. Follow the doctor’s advice for diet and medicine dosage. You will also need regular check-ups. Do visit him.

4. Testing blood sugar at home is very easy now. Do learn to do it.

5. Taking insulin or rather injecting insulin is also very easy now. With the advent of pens the dosage can be metered and injecting yourself is a simple matter. Learn it.

6. Keep your feet especially the spaces between your toes clean and dry. You also need to wear proper footwear.

7. Carry your “Diabetic Identification Card” with you. It should have your name, address, telephone number, your doctor’s name and address, telephone numbers in your wallet.

Diabetics may sound like a death sentence but proper care and following of the rules above can help improve the quality of life.

This is the disease but then I am a foodie can I be far away from food?

Upma or Uppit  wit rava or bread a regular feature in my home. Upit has this new avatar. Thanks to my SIL bringing over Jowar rava.

Jowar rava

Yes Jowar is a very good source of low glycymic index carbohydrate. So when you eat jowar the energy is release slowly! Perfect for a diabetic!

So let’s make

Jowar Rava Upit/Upma
  • 1 cup jowar rava
  • 1 tsp ghee
  • 1 tblspn Oil
  • Mustard
  • Hing
  • Urid dal
  • 2-3 Green chilles, slit
  • 1 onion, finley chopped
  • 1 carrot, finely chopped
  • 1 flowret cauliflower, finely chopped
  • 1 slice of green capsicum. chopped
  • 3 cups hot water
  • Salt
  • In a microwave safe pan add the rava and the ghee.
  • Stir well, microwave for 1 minute, stir and return to the microwave till you get an aroma. In my microwave I need to microwave for 3 minutes. The minimum time on mine is one minute and this works fine with me. Please check your microwave settings and adjust accordingly.
  • In a kadhai/ wok heat the oil add the mustard.
  • Once the mustard splutters add the urid dal and let the dal become reddish.
  • Now add the green chillies and the hing.
  • Add the onions and stir fry till translucent.
  • Next add the carrots  and  cauliflower and stir. (You may if you prefer cook the carrots till they change colour. I don’t).
  • Stir in the rava and the salt.
  • Pour 2 ½ cups of water. Mix well. Add the remaining ½ cup of water.
  • add the capsicum. ( see notes)
  • Cover and steam for 5 minutes.
  • Switch off the gas and let the upma stand for 5 minutes.
  • Serve hot with lemon.


  • I have used only carrots and cauliflower but you can use cauliflower, corn, peas, carrots too.
  • I have not used mushrooms will like to try it with them. One of my friends mon used to make upit using prawns too! 😉 . The choice is yours.
  • The capsicum   we do not like cooked so I use them in the end. You can add them with the carrots and the cauliflower if you desire.



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17 thoughts on “Diabetics Awareness Campaign-Jowar Rava Upit/Upma

  1. shama November 14, 2013 at 10:28 pm Reply

    delicious upma

  2. […] The Mad Scientist in kitchen made Jowar rava upittu […]

  3. swathiiyer November 15, 2013 at 3:08 am Reply

    Thanks Archana for joining me in creating awareness on Diabetes on this world diabetes day. Delicious and healthy recipe, yes it is hard to know that loved one have diabetes.

    • themadscientistskitchen November 15, 2013 at 7:03 pm Reply

      The pleasure wall all mine. I am glad that i could reproduce most of all that I had read with a little help of course. 😉

  4. smithakal November 15, 2013 at 2:35 pm Reply

    very nice informative post abt the disease.. The upma is apt

  5. raman November 15, 2013 at 3:33 pm Reply

    Thanks for the writup, its awesome.

  6. nayana November 23, 2013 at 10:50 am Reply

    a very healthy uppit, loved the idea of using jowar rawa….

  7. […] for the increase in blood sugar? What are the side-effects? These questions I have tried answering here do check it […]

  8. […] You can read more about Diabetics here. […]

  9. Soup with Varya Che Tandul or Samo rice December 18, 2013 at 10:09 pm Reply

    […] You can read more about Diabetics here. […]

  10. savita July 14, 2014 at 1:43 pm Reply

    Im savita from hubli karnataka… I really liked ur suggessions on daibetics…. My husband is 37 yrs old n hes been put on aspirin after stenting for blocked LAD.
    And he has a strong family history of daibeties n heart diseases…… Though he still safe from this deadly desease…..
    Still i keep on surfing for the best diet for him .. is it possible to keep him away from daibeties with diet ?

    Let me kno.
    Im also in need to know food that can reduce his cholesterol levels……

    Yhank u

    • Nilesh Deshmukh December 21, 2015 at 2:29 pm Reply

      It is my pleasure to tell you that try yellow jowar roti for 15 days only and see magical effect on diabetic patients. Yellow jowar is 10 times potent to alleviate diabetes problem.
      You can contact for further details on nddeshmukh1987@gmail.com or
      Nilesh Deshmukh
      Maharashtra mob. 09421875259

  11. Nilesh Deshmukh December 21, 2015 at 2:22 pm Reply

    Surely jowar is good for diabetic people but yellow jowar have 10 times more potent.

  12. Barbara Pimenta September 13, 2016 at 11:26 pm Reply

    Im told to eat two jowar chappatis for lunch n dinner. Do you think it will spike my levels ?Im asked to shed 4kgs by 26th dec. Already lost 1kg within 7days.

  13. Barbara Pimenta September 13, 2016 at 11:29 pm Reply

    After reading your responses im curious to know what is yellow jowar.?

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