Millets For Diabetes: Glycemic Index, Benefits, Risks

Millet: Nutritional Value

Millets are a class of gluten-free coarse grains with great nutritional value. Their glycemic index (GI) depends on the type. The GI of pearl, foxtail, finger, and little millets range from 54 to 68. Jowar has a higher GI of 70.

100 grams of millets contain the following nutrition:

Millets also contain minerals like calcium, iron, manganese, selenium, zinc, copper, and vitamins like niacin, riboflavin, folate, thiamine, and pantothenic acid.

Advantages of Millets For Diabetes

• The high fibre content and low glycemic index of millets make it a healthy option for diabetics.
• Millets can control blood glucose levels and prevent spikes due to their slow absorption and low GI.
• As they also reduce cholesterol, they maintain better HbA1c levels and overall glycemic control.
• A study has shown that diabetics who consumed foxtail millets for three months had reduced triglyceride, cholesterol, and blood sugar levels and lower risk of cardiovascular complications.
• They aid weight loss and reduce insulin resistance. These abilities make millets good for diabetes management.

Ways To Consume Millets For Diabetes

Millets must be cooked before consumption. Use millet flour in rotis, bread, cakes, or biscuits as an alternative to wheat flour. Here’s what you need to know:

• Preparing millet porridge for breakfast
• Stuffing vegetables or chicken breasts with millet
• Replacing rice or quinoa with millet in various recipes like khichdi

Best Millets for Diabetes

1. Bajra (Pearl Millet)

Bajra is packed with fiber, magnesium, and plant-based protein. It helps slow down the release of glucose into the blood, preventing sudden spikes. Ideal for diabetic-friendly rotis, porridge, and khichdi.

2. Ragi (Finger Millet)

Ragi is a super grain rich in calcium, iron, and amino acids. Its low glycemic index makes it an excellent choice to manage blood sugar. Enjoy it in dosa, malt, or ragi balls.

3. Jowar (Sorghum)

Jowar is gluten-free and high in antioxidants. It supports steady blood sugar levels, improves digestion, and keeps you full longer. Use it in bhakris, rotis, or as whole grains in salads.

4. Sama (Little Millet)

Sama is light on the stomach and has slow-digesting carbs. It helps prevent sugar spikes and is great for replacing rice in upma, pongal, and pulav.

5. Chena (Proso Millet)

Chena has a low glycemic load and supports healthy metabolism. It’s good for stabilizing blood sugar levels and promoting energy. Great for diabetic snacks and porridges.

6. Sanwa (Barnyard Millet)

Sanwa is iron-rich, gluten-free, and has a very low GI. It helps regulate blood sugar and boosts digestion. Cook like rice, or make idlis and upma.

7. Kangni (Foxtail Millet)

Kangni is high in fiber and protein. It controls post-meal sugar rise and aids weight loss. Use it in dosas, upma, or energy bars for sustained energy.

8. Kutki (Little Millet)

Kutki is easy to digest and diabetic-friendly. It’s rich in B vitamins and antioxidants, helping control blood sugar and improve overall metabolic health. Try it in khichdi or millet rice.

9. Kodon (Kodo Millet)

Kodo millet has anti-inflammatory benefits and supports heart and sugar health. It’s low in carbs and high in fiber, making it great for controlling diabetes. Perfect for pulao and tikkis.

10. Barri (Broomcorn Millet)

Barri is a light, low-calorie millet with good fiber content. It supports glucose control and gut health. Use it in porridge, energy bars, or savory pancakes.

11. Teff

Teff is a tiny, nutrient-rich grain full of fiber, iron, and calcium. It has a low GI and supports stable blood sugar. Use it for porridge, flatbreads, or baking.

12. Adlay (Job’s Tears)

Adlay has anti-diabetic and anti-inflammatory properties. It helps regulate insulin and supports kidney function. Enjoy it boiled in soups, stir-fries, or as a rice substitute.

13. Hatomugi (Japanese Adlay)

Hatomugi aids metabolism and helps reduce blood glucose. It’s a mild-tasting grain often consumed as tea or in soups. A unique option for diabetic-friendly diets.

14. Amaranth (Rajgira)

Amaranth is a protein-packed pseudo grain loaded with magnesium and fiber. It lowers insulin resistance and supports heart health. Use it in porridge, ladoos, or thalipeeth.

15. Buckwheat (Kuttu)

Buckwheat is not a millet but a diabetes-friendly grain. It’s rich in fiber and has a low GI, helping manage blood sugar and blood pressure. Perfect for dosas, rotis, and fasting dishes.

16. Quinoa

Quinoa is a complete protein with all essential amino acids. Its high fiber and low GI help control sugar levels and keep you full. Use it as a rice replacement or in salads.

Best Time To Consume Millets For Diabetes

Substitute your regular grains such as wheat, rice, or quinoa with millets. The best time to consume millet is for breakfast. This will promote good digestion and maintain healthy weight. Diabetics can eat millets daily but in moderation.

Find out how grains like barley, wheat, and quinoa can benefit diabetes management. Learn which grains and pulses support healthy blood sugar levels

Risks of Over Consuming Millets For Diabetes

• Bajra (pearl millet) has high fibre content. It can slow down digestion and adversely affect people with intestinal disorders.
• Overconsumption is associated with impaired thyroid gland function.
• Millets are rich in amino acids. Overconsumption can lead to excess amino acids, possibly impairing kidney function.

Other Health Benefits of Millet For Diabetes

• Millets reduce the risk of colon cancer due to their insoluble fibre.
• Has cardioprotective properties; reduces bad cholesterol and triglycerides
• Niacin helps maintain healthy skin.
• Antioxidants fight free radicals and boost immunity.