Is Millet good for diabetes? - Everything you need to know - MyHealth (2024)

Medically Reviewed By
Dr Sohini Sengupta

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Written By Meenakshi
on Sep 26, 2023

Last Edit Made By Meenakshi
on Mar 18, 2024

In the last few years, Millets have gained immense popularity, not just for their versatile uses in the kitchen but for their potential health benefits, especially those managing diabetes. India is even celebrating 2023 as the “Year of the Millets.” Millets are best for managing diabetes. Yes, you read that right. Millet can be a good and healthiest choice for those with diabetes, but only if consumed in moderation as part of a balanced diet. If you have doubts and are looking for more information to help you understand the role of these tiny grains in managing diabetes, this blog has got you covered. In this blog, we’ll explore Millet and why they are an excellent choice for people with diabetes. So, let’s get straight to the point.

What is a Millet? - Let’s Understand:

Millet is a group of small-seeded grains consumed for thousands of years and is a staple food in many parts of the world. Popular for their exceptional nutritional value, including high levels of fiber, vitamins, minerals, and antioxidants, Millets are versatile and can be used in various culinary preparations.

Can people with diabetes eat Millet?

Obviously YES!

People with diabetes can add these tiny, highly popular, and power-packed grains into their diet thanks to their high fiber content, slow-release carbohydrates, and low glycemic index. While stabilizing blood sugar levels, these provide sustained energy without inducing a rapid spike in blood sugar levels. However, portion control, dietary balance, and suggestions from healthcare practitioners are always advisable to optimally add them to their diet.

Millets And Their Nutrition - Superfood With Their Superpowers:

Millets are rich in fiber, protein, minerals, fats, and plant source compound, like Insulin, Flavonoid, Beta-glucans, and Lignans, which helps manage heart conditions and diabetes better. Considering the quantity and keeping moderation in mind is essential to get the maximum benefit of this superfood.

Why Millets are beneficial for people with diabetes?

• Low Glycemic Index (GI): Compared to other grains, like white rice or white bread, Millet has a relatively slow and steady impact on blood sugar levels and prevents quick sugar spikes. Besides controlling blood sugar levels, high-fiber, low-GI foods help you keep your body weight in check.
• Rich In Fiber: Fiber is your friend that can help manage diabetes better. 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.
• Packed With Plenty Of Nutrients: Besides being a rich source of dietary fiber, Millet has all the essential nutrients, including vitamins, minerals, and antioxidants, that contribute to better well-being, especially for those with diabetes who may have an increased risk of other health issues.
• Gluten-Free: Millet is naturally gluten-free, making it an ideal choice for those with gluten sensitivity, which is common among individuals with diabetes.

Millet is good for people with diabetes, but only if you take it as a part of a balanced diet. Keeping portion in mind is essential to ensure that it benefits your health in the most positive way possible. Even with its low GI and high nutrient content, consuming it in excess can lower blood sugar levels. Therefore, determining its appropriate quantity and adding it to your diet according to your health needs is essential to avoid complications.

So, Millet is a diabetes-friendly grain if consumed in moderation, but now the question is which type of Millet is best to manage blood sugar levels?

Top 5 Millets That Can Help Manage Diabetes Better:

1. Foxtail Millet (Kangani/Kakum): According to a recent study, Foxtail Millet (Kangani/Kakum), when consumed in moderation, can display lower levels of blood sugar and cholesterol, ensuring better management of the condition.
2. Sorghum Millet (Jowar): Another common diabetic-friendly Millet that you can incorporate into your diet is Sorghum Millet (Jowar). Thanks to its high fiber and low glycaemic index, it raises blood gradually.
3. Pearl Millet (Bajra): Highly popular for boosting insulin sensitivity and lowering triglyceride levels, Pearl Millet (Bajra) slowly releases glucose into the blood, helping keep blood sugar levels constant in people with diabetes.
4. Finger Millet (Ragi/Nachni): Thanks to the high fiber and mineral content of Finger Millet (Ragi/Nachni), it is considered a nutrient-dense grain that helps improve blood sugar levels.
5. Barnyard Millet (Sanva): The low carbohydrate content and gluten-free nature of this type of Millet, Barnyard Millet (Sanva), is a boon for those with type 2 diabetes, gluten-allergies, or cardiovascular diseases.

Conclusion:

Millets can help you manage diabetes better if incorporated into the diet smartly. Besides being the healthiest choice for diabetics, it is good for even those who are healthy. It fulfills their nutritional needs, minimizing the risks of several chronic conditions, like obesity and cardiovascular disease.

If you are unsure of your diabetes status and want to check it, Redcliffe Labs is your trusted diagnostic partner. Book a Diabetes Screening or HbA1c Test with us to get your blood sugar levels tested.