Millets For Diabetes: Glycemic Index, Benefits, Risks
Millets reduce risks of cardiovascular diseases, boost immunity, aid in good digestion, prevent risks of asthma and aids in weight loss. But can diabetics have millets? Do millets control diabetes?
Let’s find out more about millets and its uses in preventing blood sugar spikes.
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:
| Calories: 119 |
| Carbohydrates: 23.7 g |
| Protein: 3.51 g |
| Fibre: 1.3 g |
| Phosphorus: 100 mg |
| Potassium: 62 mg |
| Magnesium: 44 mg |
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 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.
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.
Don’t Have Time To Read?
- Millets are food grains with a low to moderate GI, depending on the type, with high nutritional value.
- Millets are a healthy high-fibre option for diabetics. They help manage blood sugar levels, cholesterol, insulin resistance, and risk of cardiac diseases.
- Millets can substitute regular food grains in recipes like stuffing, khichdi, porridge, etc.
- Consume millets in moderation in the morning for better digestion.
- Overconsumption can cause impaired thyroid function, intestinal disorders, renal disorders, etc.
- Millets also have anti-cancer, antioxidant, and cardioprotective properties.
Also Read: Is Wheat Good for Diabetes
Friendly Asked Questions
Is Millet Good For Diabetes?
Millets are good for diabetes as they help manage blood sugar levels and avoid sudden spikes. Millet reduces HbA1c and insulin resistance when regularly consumed.
Which Millets Are Good For Diabetes?
Foxtail, pearl, finger, and little millets have a low to moderate GI ranging from 54 to 68, making these the best millets for diabetes management.
Can a Diabetic Patient Take Millet?
YES, a diabetic can consume millet everyday. Millets help reduce weight, cholesterol, triglycerides and prevent blood sugar spikes.
Can Millets Be Eaten Everyday?
YES, millets can be consumed everyday. However, it is recommended to stick to a moderate 1 cup per day. Excessive consumption can have adverse health effects.
Which Grain Is Best For Diabetics?
Grains with a low glycemic index (GI) such as oat bran, barley, quinoa, all-bran cereal and whole wheat are best for diabetics.