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Millets for Diabetes: How it Controls Sugar level

Millets for Diabetes

Millets for diabetes are really helpful as they are a rich source of protein. Regular consumption of millet for diabetes is really helpful as it helps to lower sugar levels. Millets have low GI levels, so regular consumption of millets for diabetes is helpful. Consumption of millet raises your blood sugar level slowly instead of a sudden spike, which again helps to control and manage diabetes.

What is Diabetes and What Does it Mean?

Diabetes, often known as diabetes mellitus, is a chronic disease that develops when your body is unable to effectively absorb blood sugar (glucose). Diabetes comes in a variety of forms, each of which has a unique origin. Nonetheless, your blood glucose might rise too high with any kind.

When you eat, your body mostly turns the food you consume into glucose. In order to provide your body’s cells, including your brain, energy, the glucose is then pumped into your circulation. The hormone insulin is consequently released by your pancreas, which makes it easier for glucose to enter your cells.

Diabetes is characterised by either inadequate (or non-existent) pancreatic insulin synthesis or inappropriate cell use of the hormone. This results in elevated blood glucose levels, which lead to symptoms.

Diabetes Subtypes

Type 1, type 2, gestational diabetes (during pregnancy), and prediabetes are the four basic types.

Type 1 Diabetes:

Although it can occur at any age, this type is typically identified in children, teenagers, and young adults. The pancreas stops producing insulin. You must thus take insulin on a daily basis. An estimated 5% to 10% of persons with diabetes have this kind, according to the Centers for Disease Control and Prevention (CDC).

Type 2 Diabetes:

This type can appear at any age; however, it seems to occur more frequently in those over 40. When your pancreas doesn’t produce enough insulin or your body doesn’t utilise the insulin efficiently, type 2 diabetes develops. Most diabetics—between 90% and 95%—have this kind. Type 2 is more prevalent in kids and teenagers than it has historically been in adults.

Gestational Diabetes (During Pregnancy):

Some pregnant women who did not previously have diabetes develop so during pregnancy. Obstetric diabetes is the term for this. Although it normally goes away after delivery, gestational diabetes raises the likelihood that both you and your unborn child may later acquire type 2.


The chance of getting type 2 rises if you have prediabetes, as the term implies. Your blood sugar levels are above normal at this stage, but not high enough to be classified as type 2.

Why Does Diabetes Occur?

High levels of blood glucose are the underlying cause of all kinds of diabetes. The kind of diabetes you have will, however, determine why you have too much.

Type 1 Diabetes Causes:

The specific origin of type 1 diabetes is unknown, yet researchers know it is an autoimmune disease. In other words, your immune system robs your pancreas’ insulin-producing cells of their ability to function and kills them. Your genes may be a factor, and type 1 can also be brought on by environmental factors like a viral infection.

Type 2 Diabetes and Prediabetes Causes:

As your cells grow resistant to insulin and insulin is unable to adequately deliver glucose into those cells, type 2 and prediabetes occur. Even while your pancreas makes more, it can’t keep up. Your blood glucose level rises as a result of the glucose from your diet remaining in your bloodstream. Prediabetes and type 2 are also assumed to be influenced by both genetic and environmental variables, similar to type 1.

Gestational Diabetes Causes:

Throughout pregnancy, your placenta produces extra hormones. These hormones may result in insulin resistance and excessive blood sugar in some women.

What is Millet, and How is it Related to Diabetes?

Whole grain millet is more commonly consumed in rural regions. It contains Fiber as well as healthy carbohydrates, and the insoluble fiber makes it hard to digest quickly. Hence, the blood sugar level does not rise immediately. To regulate their blood sugar, diabetics must consume millet.

What health benefits does millet have? Why are Millets Good for Diabetes?

The benefits of millet for health include:

  • Provide sufficient nutrients and prevent illness
  • Beneficial for heart health and preventing cardiovascular diseases
  • Effectively lower blood pressure reducing the risk of heart attacks and strokes
  • Lowering the risk of conditions like atherosclerosis
  • Assisting in regulating blood sugar issues
  • Assisting in gastrointestinal issues
  • Promotes detoxification

Read Types of Millets in India: Benefits of Millets to know more about its benefits and why are millets good for diabetes

Millets are diabetes-friendly

Millets are diabetes-friendly since they have a low glycemic index. Why are millets good for diabetes?

Because of their high fibre content, which helps to reduce sharp rises in blood sugar after meals, millets are low-glycemic index foods. Millets are also rich in protein, which improves the body’s capacity to utilise the hormone insulin to turn meal carbohydrates into energy.

Together, these factors make millet a useful diet for long-term blood glucose control. But eating millet occasionally won’t make much of a difference. To effectively combat diabetes, millet should be a regular part of one’s diet.

Consuming millets for diabetic patients can lower blood sugar

For example, a study examined millet’s effect on blood sugar levels in 482 persons with type 2 diabetes and 130 adults who were in good condition. Researchers came to the conclusion that millet may lower type 2 as well as healthy people’s fasting and post-meal blood sugar levels.

Another study examined the effects of millet flatbread on the regulation of blood sugar in 100 people with type 2. By the end of the experiment, this group’s blood sugar, cholesterol, and blood pressure levels were much lower than those of the control group, which did not consume millets and included half of the participants.

An earlier study of individuals with prediabetes also revealed a connection between millet and reduced blood sugar levels. It was shown that after consuming foods made with millet, prediabetic individuals had decreased fasting blood sugar and A1C readings.

The most recent study’s findings support past research showing millets may help prevent or treat type 2 diabetes.

How Millet Affects Blood Sugar in Diabetes

How can a small grain help control sugar levels?

An ancient cereal grain called millet has grown in popularity because of its great nutritional value and potential for disease prevention. Millet has gained the title “the new quinoa” due to its status as an “it” food.

Actually, millet is a family of grasses with tiny seeds that are mostly produced in Asia and Africa. It has been around for an extended time. The hardiness of millet enables it to endure in dry climates. Millet is far more nutritious than other cereal grains like wheat, rice, and maize. It is rich in:

  • Fibre
  • Protein
  • Vitamins
  • Minerals
  • Antioxidants

Moreover, it is gluten-free.

The glycemic index (GI) of millet is lower than that of many other portions of cereal. This indicates that it elevates your blood sugar gradually rather than in sharp surges. Low-GI, high-fibre meals, so millet help you lose weight by lowering cholesterol and blood sugar fluctuations. For diabetics, all of these things are beneficial.

Effects of Millet Blood Sugar

Whole grains include millet. It implies that the outer layers, bran, and germ, are still there. To manufacture refined grains like white flour, food businesses remove these layers from grains. Whole grains don’t boost your blood sugar as soon as refined carbohydrates do since it takes your body longer to digest them.

There are multiple types of millet, such as:

  • Foxtail
  • Pearl
  • Finger
  • Little

Research on millet is scarce. As of now, research indicates that millet helps to maintain consistent blood sugar levels and reduces increases after meals.

Little is known about the other varieties of millet. Because of this, experts are unsure about how this kind of millet could affect individuals. Although the data for all types of millet is not conclusive, it does imply that this grain does elevate blood sugar more gradually and steadily than goods made from white grains. So in theory, switching to millet-based meals instead of white bread, pasta, and rice may assist you in controlling your blood sugar.

Best Millet for Diabetes:

These are the best millet for diabetes that you should have for a millet diet for diabetes.

Foxtail Millet: According to research, people with type 2 diabetes who followed a millet diet for diabetes enriched with foxtail millet had a reduction in their blood sugar, cholesterol, and triglyceride levels. Also, when foxtail millet was substituted for rice, blood sugar levels decreased.

Finger Millet: Raises your blood sugar slowly and gradually rather than sudden spikes. Low-GI, high-fibre meals help you lose weight while also lowering cholesterol and blood sugar fluctuations. These elements will help diabetics.

Barnyard millet: According to a recent study, using this millet as part of a diabetic’s millet diet for diabetes plan may have advantages. After the 28-day nutrition intervention research, both diabetic and non-diabetic subjects’ blood glucose and serum cholesterol levels improved.

Finger Millet: It has been discovered that the polyphenols in finger millets are important anti-inflammatory and anti-cancer agents. Due to the high fibre content and alpha-amylase inhibitory capabilities of finger millet, which are known to limit starch digestion and absorption, millet diets for diabetes based on this grain have demonstrated reduced glycemic responses.

Pearl Millet: Increased insulin sensitivity and decreased triglyceride levels have both been linked to pearl millet. Due to its high fibre content, it is also very effective in managing diabetes. It takes longer to digest and releases glucose into the blood than other meals do. This efficiently aids in sustaining the blood sugar level at the same level for a prolonged duration in diabetic patients.

Millet: Glycemic Index

Low glycemic-index foods are digested slowly to provide a prolonged glucose release without resulting in abrupt increases in blood sugar levels, as opposed to foods with a high glycemic index, which cause an instant increase in blood sugar levels.

Millet has more nutrients and is gluten-free when compared to wheat and maize. Its glycemic index (GI), according to reports, ranges from 54 to 68. It has a lot of nutritional fibre and protein. In addition, vitamins, minerals, and amino acids support a healthy blood sugar level.

Millets with Glycemic Index below 55: Barnyard millets and Kodo millet

Millets with Glycemic Index in the middle (55-70): Millets such as Jowar, Foxtail millet, Finger millet, and Pearl millet.

Frequently Asked Questions: How Does Millet Impact Blood Sugar?

Can millet based food products be consumed by those with diabetes?

You can eat millet based food products if you are on a millet diet for diabetes. Millet contains minerals including fibre and magnesium, and because of its low glycaemic index, blood sugar levels may be regulated. Some of the examples of millet based food products are Jowar Idli Dosa Batter, Multi Millet Idli Rava, Bajra Flakes, Bajra Khakhra, Ragi Idli/Dosa Batter,etc.

Can millet help in lowering blood sugar levels?

According to several studies, people with diabetes can lower their blood sugar levels by 13–14% by including millet in their regular diet. Their blood glucose levels increase the likelihood that diabetes will develop into pre-diabetes.

Which flour is sugar-free?

Although it is tricky to label any flour as sugar-free, you can consume Buckwheat, Finger millet (Ragi), Barley, Jowar, and gram flour, among others, to regulate your blood sugar levels.

Is it possible to consume millet and keep your blood sugar under control?

Include millet as another choice if you also consume other necessary foods that control diabetes. Consuming millet based food products can be a good start to your journey of millet diet for diabetes. Bemillety’s millet based food products will definitely support you in this journey. You can buy Jowar idli rava online and multi millet rava online


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