Millets for Diabetes: Benefits, Glycemic Index, Types & More

Introduction

India has emerged as a hub for diabetes mellitus, largely due to a stress-filled lifestyle, insufficient physical activities, lack of sleep, and poor dietary habits. Diabetes management can be achieved with proper lifestyle and diet modifications, particularly by including whole grains such as millet in meals. Millets for diabetes are known to manage blood glucose levels and weight. 

Millets are highly nutritious, small-seeded cereal grains containing 40g—70g of carbs per 100g, providing approximately 300 kcals of energy. They are low to moderately glycemic and rich in dietary fiber, resistant starches, and phytochemicals. Research has shown that including millet in your diet regularly can reduce the risk of developing diabetes and heart disease.

India is one of the leading producers of millets globally, with an annual production rate of 40.20%. For centuries, millets such as finger millet (ragi), pearl millet (bajra), and sorghum (jowar) have been staples in Indian cuisine. Despite this, millet consumption declined significantly after the Green Revolution (1965), as cereals like rice and wheat became more popular. However, Millets have recently seen a resurgence, particularly among people looking to manage diabetes or simply aiming for a healthier lifestyle.

5 Incredible Benefits of Millets for Diabetes:

Is millet good for diabetes? Millet is highly nutritious and beneficial in managing diabetes compared to cereals. Here's why millets are considered a diabetes-friendly superfood. ‍

• Low Glycemic Index (GI): Millets are generally categorized as low to moderate glycemic index foods. The glycemic index indicates the effect of food on blood sugar levels. Food that rapidly releases glucose into the blood are termed high glycemic index foods, while those that cause a slow release of glucose are called low glycemic index foods. Foods like roti, dosa, and dumplings (mudde) made from millet have a low glycemic index of less than 55 and a moderate glycemic load of less than 20. This can help lower fasting blood sugar and Hemoglobin A1c levels. Here's the glycemic index of different millet grains:

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• Rich in Dietary Fiber: The high fiber content in millet slows glucose absorption, and helps maintain steady blood glucose levels. This also promotes satiety, which can help prevent overeating—a common challenge for managing diabetes. 
• Nutrient-Dense: Millets are nutrient powerhouses, providing essential vitamins, minerals, and fiber to support your overall health and well-being. Magnesium, in particular, can improve insulin sensitivity, making millets beneficial for those with diabetes. 
• Gluten-Free: Most millets are naturally gluten-free, making them a safe option for people with gluten intolerance or celiac disease. This makes millet a versatile ingredient for those needing to avoid gluten.
• Antioxidant Properties: Millets contain phenolic compounds, which have antioxidant properties. These compounds help reduce oxidative stress, which can lead to the development and progression of diabetes complications.

9 Best Millets for Health and Diabetes Management

The best millets for diabetes are those that control blood glucose levels when consumed regularly. The following types of millets can help maintain steady blood sugar levels and promote health. 

• Foxtail millet is good for diabetes due to iron, calcium, dietary fiber, and resistant starch (starch that escapes digestion) content. when taken in moderation, it slows carbohydrate digestion and absorption, manages blood glucose and cholesterol levels, and improves the immune system.
• Sorghum commonly known as Jowar is good for diabetes. Thanks to its gluten-free nature, high protein, dietary fiber, slowly digestible starch, and resistant starch content, sorghum millet raises blood sugar gradually while providing steady energy. Prolamin, a complex protein network resists the digestion and breakdown of carbohydrates causing a slow release of glucose into the bloodstream. 
• Finger millet commonly known as ragi is rich in calcium, and amino acids and has a moderate glycemic index. Its high fiber slows down digestion and absorption of carbohydrates, contributing to a slow release of glucose into the bloodstream. 
• Barnyard Millet also known as barnyard millet rice or samak rice, has high soluble and insoluble fiber content that helps in the effective management of blood sugar levels. The glycemic index of barnyard millet is 50-65. The barnyard millet benefits in controlling blood glucose levels as it has a high protein content. 
• Little Millet: Little millet has a glycemic index of 50 – 65, making it suitable for people with diabetes. Its high dietary fiber, iron, magnesium, and antioxidant activities are known to improve insulin sensitivity, decrease blood cholesterol levels, and control blood sugar levels
• Kodo millet. The glycemic index of Kodo millet ranges from 50 – 65. It has high dietary fiber, niacin, pyridoxine, folic acid, and other minerals that help control blood sugar, reduce cholesterol, and manage weight. 
• Pearl Millet commonly known as bajra is good for diabetes. The glycemic load of bajra is around 6.06 and the glycemic index is approximately 54. Its high fiber and essential minerals like magnesium, can help regulate blood sugar levels by slowing digestion, increasing insulin sensitivity, and reducing triglyceride levels in the body.
• Proso millet: Proso millet has a glycemic index of 50 – 65. The millet is also high in protein and calcium which help in bone growth and reduce cholesterol and triglyceride levels.
• Browntop millet has zinc, iron, and fiber that help manage optimum blood glucose levels.

Tips to Incorporate Millets into Your Daily Diet for Better Health

Incorporating millet into your regular or diabetic diet (download diabetic food chart here) can be simple and versatile. For beginners, start with smaller portions initially. Here are some ideas: 

• Millet Porridge: 
  • Breakfast: Boil the soaked millet in water or milk to make a nutritious porridge. Add nuts, seeds, fruits, and a drizzle of honey or chopped dates for sweetness (optional). This makes for a wholesome and filling breakfast.
• Millet Salad: 
  • Lunch/Dinner: To make a base for a salad, cook the soaked millet in water until done. Sprouted millets can also be used. Mix chopped vegetables like cucumber, tomatoes, capsicum, and green leafy vegetables. Add shredded chicken, eggs, paneer (Indian cottage cheese), etc., to make it protein-rich.
• Millet Upma: 
  • Breakfast/Lunch/Dinner: Prepare upma by cooking soaked millet with sautéed vegetables, mustard seeds, curry leaves, and spices like turmeric and cumin. This savory dish is both satisfying and healthy.
• Millet Dosa:
  • Breakfast/Dinner: Grind the soaked millet grains in fine batter to make dosa. Millet flour can also be used. Add chopped vegetables, or eggs to make it healthy.
• Millet Pulao:
  • Lunch/Dinner: Substitute millet for rice. Cook soaked millet with vegetables, spices, and herbs to create a delicious and hearty dish. Make it interesting by adding nuts and dried fruits. ‍
• Millet Roti or chapati:
  
  • Lunch/Dinner: Mix the millet flour with water to form a dough, roll it out, and cook on a hot tava. Serve with curries or vegetable dishes.
• Millet-Based Snacks:
  • Lunch/Dinner: Snacks: Use millet to make cookies, cakes, puffed millet, millet crackers, or energy bars.
• Millet Bread: Use a combination of millet flour with other flour to bake bread.
  

Conclusion

Millets are more than just a dietary staple; they are a powerful tool in managing diabetes. Millets for diabetes help regulate blood glucose levels and aid weight management. The low glycemic index of millets, high fiber content, and rich nutrient profile make them ideal for maintaining healthy blood sugar levels. By incorporating a variety of millets into your daily meals, you can enjoy their numerous health benefits while adding delicious diversity to your diet. Whether breakfast, lunch, dinner, or snacks, millets offer a versatile diabetes-friendly option that supports overall well-being.

For comprehensive diabetic management, Sugar control app can help track blood glucose, and provide insights to help you manage your condition more effectively. 

FAQ’s

1. Which millet is best for diabetics?

Low glycemic index millets such as barnyard millet, foxtail millet, sorghum, brown top millet, little millet, kodo millet, etc., are great options for managing diabetes due to their gluten-free nature, high fiber, antioxidant properties, and nutrient density. 

2. Is millet better than oats for diabetes?

Both millet and oats have low to moderate glycemic index, making them suitable for diabetes. Oats are particularly high in soluble fiber, especially beta-glucan, which is known to lower blood cholesterol and improve glycemic control. Instead of choosing one over the other, incorporating both can provide variety and health benefits. The type of oat and millet you opt for can influence their impact on blood sugar. While most millets have a low to moderate glycemic index (GI), oats such as rolled oats or steel-cut oats have a low glycemic index. However, avoiding instant oats is advisable as it has a higher GI, typically around 70. 

3. Can we eat millet at night for diabetes?

Eating millet for dinner can be a great option. Millets have a low to moderate glycemic index, which means they release glucose into the bloodstream slowly. Millets' high fiber content promotes a lasting feeling of fullness, curbing late-night snacking. Millets are filling and satisfying, however, be mindful of the portion size and preparation methods. 

4. How much millet to eat per day?

If millet is your main source of grains (replacing rice, wheat, or other grains), you can consume about 1 to 1.5 cups of cooked millet/ day. This should be balanced with vegetables, proteins, and healthy fats to help manage blood sugar levels and weight effectively. If you’re highly active, you can increase your millet intake slightly. Conversely, a more sedentary lifestyle might require a smaller portion. If you’re new to eating millet, start with smaller portions to see how your body reacts.

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About the Authors
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Dr. Satish Madiraju, a renowned cardiologist is passionate about consumer heart health and is on a mission to prevent a million heart attacks. He shares his expertise not only on heart health but also on leadership, digital health, and improving patient experience.

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Dr. Florence Suma is passionate about writing creative, clear and well-researched articles. With a Ph. D in Food Science & Nutrition, she provides reader-friendly articles that are reference-backed and adhere to the ethics of writing.