Millets are small grains that have been grown and eaten for thousands of years, mainly in Asia and Africa. They are gaining attention now because they may help people with diabetes manage their blood sugar better. Unlike white rice, which is a refined grain and can cause blood sugar to rise quickly, millets are whole grains. This means they still have their outer layers, which take longer to digest. Because of this, millets release sugar slowly and steadily into the blood, helping to keep blood sugar levels stable and avoid sudden spikes after eating.
Studies have mainly focused on one type of millet called foxtail millet. These studies show that eating foxtail millet can help lower blood sugar, insulin, cholesterol, and fats in people with type 2 diabetes. Switching from rice to millet at meals may help control blood sugar better.
Although less is known about other types of millet, the research so far suggests that millets are a better choice than white grains like rice and bread for managing blood sugar. Choosing millets as part of a healthy diet may support better control of diabetes.
How Millet Affects Blood Sugar:
Millet is a healthy grain that still has all its natural parts. Unlike white rice or white bread, which are made from grains that have been processed and stripped of fiber, millet takes longer for the body to digest. This means it doesn't cause a quick jump in blood sugar levels.
There are different kinds of millet, like:
- Foxtail millet
- Pearl millet
- Finger millet
- Little millet
Most of the research done so far is on foxtail millet. One study found that people with type 2 diabetes who ate foxtail millet had lower blood sugar, insulin, cholesterol, and fat levels in their blood. Another study showed that eating foxtail millet for breakfast instead of rice helped keep blood sugar lower after the meal.
We still don’t know much about how other types of millet affect blood sugar. But overall, millet seems to raise blood sugar more slowly than white rice or bread. So, eating millet-based foods might be a better choice for managing your blood sugar.
Glycemic Index (GI) of Millets:
The Glycemic Index (GI) is a measure of how quickly a food raises your blood sugar levels. Foods with a high GI cause a fast spike in blood sugar, while foods with a low GI lead to a slower, more steady increase.
A review of 19 studies found that in 17 of them, people who ate low-GI foods had better control of their blood sugar, cholesterol, and triglyceride levels. This shows how important it is to choose foods with a lower GI for better health.
Millets generally have a GI between 40 and 70, which is lower than that of common grains like wheat, white rice, refined flour, and corn. Among the various types, proso millet was found to have a particularly low GI compared to products made from wheat and corn.
This makes millets a smart option for people with diabetes or anyone trying to manage their blood sugar levels more effectively.
Glycemic Index and Protein Composition of Different Millet Varieties:
| Millet variety | Glycemic index | Protein content |
|---|---|---|
| Foxtail millet | 50–60 | 12.3% |
| Little millet | 50–65 | 7.7% |
| Kodo millet | 50–65 | 8.3% |
| Proso millet | 50–65 | 11.5% |
| Barnyard millet | 50–65 | 11.2% |
| Finger millet | 70–80 | 7.3% |
| Pearl millet | 70–85 | 10.6% |
| Sorghum | 70–85 | 10.4% |
Nutritional Benefits of Millets:
Millets are a group of small, nutrient-dense grains that offer several health benefits, especially for people with diabetes, heart disease, and digestive issues. Here’s why they’re considered a smart addition to a healthy diet.
1. Low Glycemic Index (GI)
- Millets release sugar slowly into the bloodstream.
- Help prevent blood sugar spikes after meals.
- Ideal for diabetes management and weight control.
2.Rich in Fiber
- Improves digestion and promotes fullness.
- Aids in weight management and lowers cholesterol levels.
- Supports gut health and regular bowel movement.
3.Packed with Essential Nutrients
- High in iron, calcium, magnesium, zinc, and B-vitamins.
- Finger millet (ragi) has twice the calcium of milk – excellent for bone health.
- Proso millet and teff support brain and nerve function.
4.Loaded with Bioactive Compounds
- Millets contain polyphenols, tannins, phytic acid, and antioxidants.
- These compounds help:
- Fight inflammation and oxidative stress.
- Support a healthy gut microbiome (good bacteria).
- Slow carbohydrate digestion and reduce post-meal sugar spikes.
5.Health-Specific Benefits by Type
- Foxtail millet: Contains resistant starch – slows digestion and supports blood sugar control.
- Pearl millet (bajra): Rich in omega-3s and antioxidants – good for heart health.
- Kodo millet: Supports cholesterol balance with its lecithin content.
- Teff: Gluten-free – suitable for people with celiac disease.
6.Lifestyle Disease Support
- Regular millet consumption may help:
- Prevent and manage diabetes, obesity, hypertension, and high cholesterol.
- Improve immunity and reduce aging effects.
- Lower risk of hormone-related issues and some cancers
How to Include Millets in Your Daily Diet:
Millets are easy to add to your everyday meals. If you're new to millets, it’s a good idea to start with small amounts and slowly increase over time. In the past, people enjoyed millets in different forms like puffed, flaked, or popped. Today, there are even more ways to enjoy them.
To get the most nutrition from millets, it's better to germinate (sprout) or ferment them. But be careful—not to over-polish or grind them too much, as that can remove some of their nutrients.
Millets can be eaten at any time of the day. Many people think healthy food can’t be tasty—but millets prove that idea wrong! You can replace rice with millet in many dishes and still enjoy your favorite meals.
Here are some easy ways to use millet:
- Add cooked millet to salads or soups
- Use millet flour to make chapatis, dosas, or even bread
- Make porridge or kheer with millets like pearl millet, especially in colder months
- Try millet-based noodles, pasta, vermicelli, or baked items like cakes and cookies
Today, there are many types of millets available in stores. Try different kinds and see which ones you like best and which feel good for your body.
Conclusion:
Millets are a powerful, natural option for managing diabetes. Their low glycemic index, rich fibre content, and essential nutrients make them a better alternative to refined grains like white rice. Whether you're trying to control blood sugar, support digestion, or improve overall health, adding millets to your daily diet can make a big difference. With many types and tasty ways to enjoy them, millets are a smart, sustainable choice for better living.
| *** This Article is Written by Vaishnavi Patil, MSc in Food Science and Nutrition. |
