Millets are a type of small-seeded grasses, that have been a staple ingredient in many traditional diets for centuries, especially in Asian and African regions. Millets, traditionally known as ‘Mota Anaj”, have recently, gained huge attention for their potential health benefits. Are millets good for diabetes? Yes, millets are a valued addition to a diabetic meal regimen and help in managing blood sugar spikes.
Read this article to get an overview of how millets impact diabetes management, their benefits, ways to incorporate them into a diabetic-friendly diet, and possible side effects.
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Impact Of Millets On Diabetes
Managing diabetes revolves around controlling blood sugar levels, and diet plays a crucial role in this. Millets can be beneficial for people with diabetes due to their low glycemic index (GI). The glycemic index measures how rapidly a food increases blood sugar levels. Foods with a lower GI cause a slower and more gradual rise in blood sugar, which is ideal for diabetes management.
Millets, such as pearl millet, finger millet, foxtail millet, and barnyard millet, have a GI ranging between 50-60, which is considered low to moderate. While millets generally have a low to moderate glycemic index, the GI can vary widely based on the type of millet and its preparation. Thus, having millet leads to a slower release of glucose into the bloodstream, preventing blood sugar spikes.
Also Read: 5 Best Reasons Why You Should Include Millets In Daily Diet
Nutritional Content
A cup of millet offers about:
6.11 grams (g) of protein
2.26 g of fiber
76.6 milligrams (mg) of magnesium
108 mg of potassium
Though anyone can reap the nutritional incentives of eating millet, it’s especially beneficial for controlling diabetes, making it one of the better whole grains for diabetes management.
The high fiber content of millet makes it ideal for people with diabetes, as fiber slows gastric emptying time. As a result, glucose enters the bloodstream slowly and steadily, averting blood sugar surge.
Improves Blood Sugar Control
Millets are endowed with dietary fibre, which slows down the absorption of carbohydrates, preventing sharp rises in blood sugar levels. Regular consumption can help improve insulin sensitivity, which is vital for those with type 2 diabetes.
Packed With Nutrients
Millets are an impressive source of essential nutrients such as magnesium, iron, calcium, and vitamins. Magnesium Magnesium supports insulin action and glucose metabolism, which can help improve insulin sensitivity in people with diabetes.
Rich In Antioxidants
The potent antioxidants present in millets, including polyphenols, flavonoids, and tannins, can help reduce oxidative stress in the body. Oxidative stress is linked to complications of diabetes, such as heart disease and nerve damage.
Supports Heart Health
Diabetes increases the risk of cardiovascular diseases. Millets are heart-friendly grains that help lower cholesterol levels, reduce inflammation, and improve overall heart health, providing added protection to people with diabetes.
Ideal For Weight Management
Millets are a low-calorie, high-fiber food that helps keep you full for longer, reducing overeating and aiding in weight management. Maintaining a healthy weight is essential for managing diabetes.
Ways To Add Millets To A Diabetic-Friendly Diet
A warm bowl of millet porridge as breakfast kickstarts your metabolism and offers a steady supply of energy. You can cook it with water or low-fat milk and top it with nuts and seeds to boost your nutrition.
Replace wheat flour with millet flour (such as pearl millet or finger millet) to make rotis or flatbreads. These can be paired with vegetables or pulses for a wholesome, diabetes-friendly meal.
Cooked millet can be added to salads for a fiber-rich meal. Combine it with vegetables or greens of your choice and a protein source like grilled chicken or tofu for a balanced meal.
Incorporate millets into traditional recipes like dosa or idli by replacing rice with millet. This makes a healthier alternative for diabetics.
Millet can make healthy snacks like homemade millet bars or energy balls. They are an excellent option for keeping blood sugar levels stable between meals.
Potential Side Effects
Though millets are generally safe and beneficial, consuming them in large amounts or improperly cooked may have certain side effects:
Some millets, like pearl millet, contain goitrogens, which can interfere with thyroid function. This could be an issue for people with thyroid disorders, so it's essential to consume them in moderation.
Millets are high in fiber, which, although beneficial, can cause digestive discomfort like bloating or gas if consumed in large quantities. It’s important to gradually introduce millets into your diet and drink plenty of water to aid digestion.
Some varieties of millet contain phytic acid, an anti-nutrient that can inhibit the absorption of certain important minerals like iron and calcium. Thus, soaking or fermenting millets before cooking can reduce phytic acid levels and improve nutrient absorption.
Conclusion
Millets, especially those with lower glycemic indexes like foxtail or finger millet, can be a good choice in a diabetes-friendly diet. They help control blood sugar levels and provide several other health benefits like improving heart health and aiding in weight management. However, it’s important to consume millet in moderation and be mindful of potential side effects, especially if you have other comorbid health conditions.
(This article is reviewed by Soumita Basu Ayurvedic Pharma Expert and Kalyani Krishna, Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Unlocking the Potential: Millets and Their Impact on Diabetes Management
Ansar Ahamed V.P. • Abhishek Joshi • Abhay Mudey • Sonali Choudhari • Juhi Raut • Sana Ahmed
https://www.cureus.com/articles/240637-unlocking-the-potential-millets-and-their-impact-on-diabetes-management#!/
Managing Diabetes Mellitus With Millets: A New Solution
Monitoring Editor: Alexander Muacevic and John R Adler
Pragya Agrawal,1 Brij Raj Singh,corresponding author1 Ujwal Gajbe,1 Minal A Kalambe,2 and Maithili Bankar3
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10560538/
