Millet for Diabetes: Everything You Need to Know

Medically reviewed by: Ms. Neetha Pratheep, Sr. Consultant - Nutrition and Dietetics - Written by Jasni Salim - Updated on 17/06/2024

Millets have turn out to be very popular currently not only for cooking but also for fitness benefits, particularly for people managing diabetes. In reality, India is celebrating 2023 as the "Year of the Millets." Millets are great for dealing with diabetes however it is essential to consume them carefully as a part of a balanced eating routine. If you are unsure and want extra information about how millet for diabetes can help, this blog will help you. Let us get straight to the point and explore why millets are so good for you?

What Refers to Millet?

Millet for diabetes is a group of small grains that have been eaten for thousands of years and are a staple food in many places. They are known for being very nutritious which contains lots of fiber, vitamins, minerals, and antioxidants. Millets are versatile and can be used in many different recipes.

Can People with Diabetes Eat Millet?

Yes people with diabetes can have these small, popular and nutritious grains in their diet. They are high in fiber, have slow release carbs and a low glycemic index. This means they will help stabilize blood sugar levels and give lasting energy without causing a sudden spike in blood sugar. But it is important to eat them in moderation and seek advice from healthcare professionals for the best way to add them to your diet.

Millets and Their Nutrition 

Millets are packed with fiber, protein, minerals and beneficial plant compounds like Insulin, Flavonoid, Beta-glucans, and Lignans. These can help in managing heart conditions and diabetes. To make the most of this superfood it is important to eat them in moderation and consider the portion size carefully.

Benefits of Millets for Diabetes

Have a look at the benefits of millets for diabetes right below.

• Low Glycemic Index (GI): Millet has a slow and steady impact on blood sugar as compared to white rice or bread which prevent quick sugar spikes. High-fiber and low-GI foods help control blood sugar and manage body weight.
• Rich In Fiber: Millet is rich in dietary fiber which slows digestion and glucose absorption, control post-meal blood sugar spikes, and ensure overall blood sugar management.
• Packed With Nutrients: Millet is rich in essential nutrients like vitamins, minerals and antioxidants which are beneficial for overall wellbeing especially for those with diabetes who are at risk of other health issues.
• Gluten-Free: Millet is naturally gluten-free which make it suitable for those with gluten sensitivity which is common among individuals with diabetes.

Are Millets Safe for People with Diabetes?

Some studies have found that millets have a lower glycemic index than white rice. Additionally, when included in well balanced meals with proteins and vegetables over a long period, millets can significantly reduce fasting and post-meal blood glucose levels in people with diabetes.

People with prediabetes who ate millets for a long time also saw a notable drop in their HbA1c levels. Millets that are minimally processed were better at reducing the glycemic index of a meal as compared to white rice and refined wheat.

Recent studies show that eating millets will help manage and reduce the risk of diabetes. It is important to remember that different types of millets can have different effects on people.

Eating nachni dosa (a high GI millet) with chutney leads to a significant increase in blood sugar levels. On the other hand, consuming a bajra-based dosa (a low GI millet) results in a smaller rise in blood sugar levels.

How to Take Millets for Diabetes?

Millets have different glycemic index values thus it is important to consult a nutritionist to understand how each type affects your blood sugar. If you have prediabetes or diabetes, here are some tips for consuming millets:

• Choose Whole Carbohydrates: You can opt for whole grains over processed ones as they are better for controlling blood sugar.
• Control Portion Sizes: Monitor how much millet you eat to avoid excessive consumption, which can raise blood sugar levels.
• Include Non-Starchy Vegetables: Add plenty of non-starchy vegetables to your meals to balance the nutritional content and manage blood sugar.
• Replace Some Millets with Low-GI Foods: To reduce the overall amount of millet you should replace some with pulses, non-starchy vegetables or curd as these have a lower glycemic index.

What Types of Millets Are There?

Millets are tiny grains that come from a type of grass called Poaceae. There are many types of millets such as:

• Finger millet
• Pearl millet
• Little millet
• Foxtail millet
• Kodo
• Sorghum or great millet

Nutritional Content

A cup of cooked millet provides the following important nutrients:

• 6.11 g of protein
• 1.74 g of fat
• 41.2 g of carbohydrate
• 2.26 g of fiber
• 207 kilocalories

Millets are also rich in the following nutrients:

• Manganese
• Copper
• Magnesium
• Phosphorus

Conclusion

Millet can be good for people with diabetes when eaten as part of a balanced diet. It is important to watch your portion sizes to get the most benefit. Millet has a low GI and is nutrient-rich, but eating too much can lower blood sugar levels too much. Thus it is crucial to figure out the right amount for you and add the best millet for diabetes to your diet carefully to avoid problems. So, millet is diabetes-friendly if you eat it in moderation. But now, the question is which type of millet is best for managing blood sugar levels?

No worries, you can visit Silverline Hospital, the best diabetes hospital in Kerala, where you will find a team of dieticians. They will guide you about the best millet for diabetes. Our doctors specialize in diabetes, thyroid, and other endocrine disorders. Our expert team is dedicated to providing high-quality care and aims to be India's leading diabetes hospital. We take a holistic approach to diabetes care and focus on more than just medicine or insulin. We provide complete support for patients to live a healthy life. Our doctors give personalized treatment to each patient. So come to us or contact us whenever you are in need.