Dietary decisions are crucial for maintaining optimal blood glucose levels and general health in individuals with prediabetes and diabetes. Due to their high glycemic indices (GI), grains like rice and wheat, which are staples in India, are frequently restricted for those with high blood sugar levels.

However, what should one do if they make up a sizable portion of their daily diet? This is the point at which millets are useful.

Let’s learn more about millets for diabetes and if is millet good for diabetes.

Understanding Diabetes

Let’s take a quick look at diabetes before discussing millet’s involvement. Diabetes is a long-term illness in which the body has trouble controlling blood sugar levels. This may occur due to:

• Type 1 diabetes is caused by insufficient insulin production by the pancreas.
• Insulin resistance develops in the body (Type 2 diabetes).

The goal of managing diabetes is to keep blood sugar levels steady by combining medication, exercise, and food. For diabetics, foods with a low glycemic index (GI) are especially helpful since they release glucose into the bloodstream gradually, avoiding sudden rises in blood sugar levels.

What are millets?​

Millets, formerly known as “Mota Anaj,” are essentially a variety of ancient grains with tiny seeds. These grains have grown in popularity over time because of their high nutritional content and several health advantages. However, is millet good for diabetes?

Millets and their Nutrition

Because of their comparatively lower GI (depending on the variety and preparation method), millet is a superfood that can grow in desert, hot climates. It is also used extensively in diabetic treatment.

More than 13 types of millets are cultivated, but the most popular ones are:

• Jowar (sorghum millet)
• Bajra (pearl millet)
• Finger millet (ragi/nachni)
• Foxtail millet (kangni/kakum)
• Barnyard millet -Vari
• Kuttu (amaranth)
• Proso (chena)
• Kodo (kodri/kodro/arikelu)

The type of millet determines its nutritional value. However, the majority of millets are high in minerals such as calcium, phosphorus, manganese, magnesium, zinc, iron, and copper, as well as fiber, proteins, and lipids. The soil in which millets are grown affects their mineral content.

Millets are a good source of plant components such as the following in addition to these nutrients:

• Lignans
• Phenolic compounds
• Beta-glucan
• Sterols
• Inulin
• Flavonoids

Known to be anti-inflammatory (a substance’s capacity to reduce inflammation) and antioxidant, these plant ingredients help lower cholesterol, boost immunity, and reduce inflammation linked to chronic illnesses including diabetes and heart disease.

Glycemic Index of Millets

It’s normal to wonder if millet is safe for diabetics if you or someone you know has the disease. We must first comprehend the glycemic index of these whole grains to comprehend how millets affect diabetics.

Millets typically have a glycemic index of 52.7, which is lower than that of refined wheat and white rice. Millets’ GI can be classified as either low (less than 55) or medium (between 55 and 69).

Because of their high fiber content, which digests slowly and raises blood glucose levels more slowly, millets have a low to medium GI.

Is millet good for diabetes?

Although some research has indicated that millets have a lower GI than white rice, it was also discovered that long-term millets consumption significantly reduced fasting and post-meal blood glucose levels in diabetics when added to meals that were well-balanced and included vegetables and proteins.

Long-term millet consumption was also associated with a significant decrease in HbA1c levels in prediabetic individuals. White rice and refined wheat were less successful than minimally processed millets at reducing the GI of a meal.

Benefits of Millet for People with Diabetes

Type 1 and type 2 diabetes are the two main kinds of the disease.

Insulin is not produced by the body in patients with type 1 diabetes. The body either generates relatively little insulin or is less sensitive to its effects in persons with type 2 diabetes.

When it comes to managing both forms of diabetes, diet is crucial.

As part of a nutritious, well-balanced diet, millet can be consumed by people with diabetes. Millets can be incorporated into a healthy food plan with the assistance of a skilled nutritionist.

How To Consume Millets for Diabetes?

Although millets come in different GI ranges, you should speak with a nutritionist to find out how each millet kind may impact your blood sugar levels. If you have diabetes or prediabetes, you should apply the following additional advice when eating millet:

• As whole grains are better for controlling blood sugar than processed ones, keep track of the other carbohydrates you are including in your diet.
• Keep an eye on the portions you eat.
• Keep an eye on the non-starchy vegetables and other low-calorie components on your plate.
• Because millets, regardless of their GI, can raise blood sugar levels when consumed in excess. Therefore, to cut down on the amount of millet, substitute it with curd, non-starchy vegetables, or pulses (foods with low GI).

Summary

Including millets in the diet may help people with diabetes. Like other grains, millets have a high fiber content, and essential minerals, and the potential to reduce blood sugar increases.

Additionally, choosing healthy meals over items with highly processed carbohydrates can help them control their diabetes. Dietary planning might be aided by a competent dietitian.

For personalized care and deeper insights into managing diabetes, consider booking an appointment with our specialist. Your health deserves the best attention.

For Contact: +92 323 3004420