Are millets good for Diabetics? 5 millets that can be added to the daily diet | The Times of India (2024)

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Are millets good for Diabetics? 5 millets that can be added to the daily diet | The Times of India? ›

A significant portion of the Indian diet is made up of millets like jowar, ragi, and bajra. For this reason, diabetologists also endorse them since they are known to encourage diabetic control measures. Because millet has a high fiber content, blood sugar levels can be lowered.

Finger millet, or ragi, is a gluten-free millet that is particularly beneficial for individuals with Diabetes due to its high fiber and polyphenol content. It helps lower blood sugar levels and improves insulin sensitivity. Ragi flour can be used to make rotis, dosas, porridge, or baked goods like cookies or pancakes.

Healthy Millets Types and Benefits for Babies

Among the various millet varieties, ragi, also known as finger millet, stands out. Packed with calcium and iron, ragi promotes strong bones and helps prevent anemia in little ones.

Millets, like any other healthy meal, must be consumed in moderation. These are safe to eat 3-4 times a week. Millets like Ragi and Jowar can be eaten once a day as a meal or as a snack.

Millet is a rich dietary fiber that slows down the digestion and absorption of carbohydrates, gradually releasing glucose into the blood. While controlling post-meal blood spikes, these grains ensure overall blood sugar management.

Quinoa is a healthier grain for people living with diabetes and those at risk of developing the condition. This whole grain is rich in vitamins and minerals. Other whole grains that are good for people living with diabetes include brown rice and steel-cut oats.

Millets also have a low glycemic index, making them a suitable option for people with diabetes or those looking to manage their blood sugar levels. Additionally, millets contain essential minerals like calcium, iron, and phosphorus, making them a great choice for maintaining bone health.

Regular consumption of millets offers numerous health advantages due to their rich nutritional profile. Incorporating millets into your diet can help with weight management, blood sugar regulation, digestive health, and cardiovascular health.

Make fermented dishes: Soak whole millets overnight, grind them into a paste, and use the batter to make idli, dosa, or dhokla. You can also ferment cooked whole millets and consume them as porridge mixed with dahi (yoghurt) the next day.

In terms of fiber, millets again take the lead with 8.5g of dietary fiber per 100g, as compared to 6.5g in oats. Millets also contain more calcium, magnesium, phosphorus, potassium, zinc, and iron. For instance, Ragi, a type of millet, has close to 5.5 times the calcium content of oats.

Who should avoid eating millet? ›

If you have digestive issues, thyroid issues or have a history of grain allergies, then it is recommended to avoid excessive consumption of millet. Consult your doctor or nutritionist before making any significant changes to your diet.

When considering overall health, millets emerge as the better option compared to rice. Millets offer a lower glycemic index, making them a more favorable choice for blood sugar control, weight management, and diabetes prevention.

Potential downsides. Despite millets' multiple health benefits, they also contains antinutrients — compounds that block or reduce your body's absorption of other nutrients and may lead to deficiencies ( 31 ). One of these compounds — phytic acid — interferes with potassium, calcium, iron, zinc, and magnesium uptake.

Bajra is the ideal whole grain for this. Bajra has a high iron content, amino acids and healthy proteins. It is very good for lowering sugar levels and keeping the body healthy. Bajra ki roti is in fact a latest trend in haute cuisine.

For example, one type of millet called foxtail millet can lower blood sugar, insulin, cholesterol, and triglyceride levels when eaten regularly. Another study found that eating foxtail millet instead of rice at breakfast resulted in lower post-meal blood sugar levels.

Yes, it is okay for a diabetic to eat bajra roti. Bajra is a food with low glycemic index when compared to rice and wheat. This will not raise your blood sugar level very fast. It also has higher fibre content and keeps you feeling full for a longer time.

Ragi is good for diabetes

Ragi has a low glycemic index (GI), which means it causes a slower and more gradual rise in blood sugar levels compared to high-GI foods. This can be beneficial for people with diabetes as it helps to prevent rapid spikes in blood sugar levels.