Are millets Diabetic friendly?
Millets, the forgotten ancient grains which were our staple for centuries have come to limelight once again in this modern world. For years we largely ignored these nutritious grains, focusing instead on refined ones. But with increased awareness about eating healthy, millets are back into significance.
Research confirmed that millets are enriched in dietary fiber, minerals and proteins. So it is hailed as a tartine to lose or maintain weight by health professionals. These benefits have in a way made millets the staple food of all health enthusiasts.
The following parts will describe the advantages of millet from getting rid of weight and for maintaining our normal wellness.
What are Millets?
Millets are a group of small-seeded grasses grown for many thousands in years in different parts world such as India, China, Africa and even South America. In India, millets are called “Siridhanya” and have been a part of our traditional food culture for thousands of years. The group of millets contains a variety of grains such as sorghum, pearl millet, foxtail millet, finger millet, little millet and so on.
They are versatile grains and can be cooked in many ways. It is possible to boil steam or roast millet for it to be used as edible. Millets do not contain gluten, are rich in fibre and have a low glycemic index making them an ideal food for Diabetics and those with Gluten Allergy/Metabolic Syndrome. Millets are full of critical vitamins and minerals like Iron, magnesium and phosphorous which is why they could be a healthy addition for your weight-reduction plan.
Nutritional Value of millets according to USDA is listed below (approximately per 100 grams raw millet)
Calories: 378kCal
Protein: 11g Fat: 4.22g
Carbohydrates: 72.8g
Fibre: 8.5g
Calcium: 8mg
Iron: 3.01mg
Magnesium: 114mg
Phosphorus: 285mg
Potassium: 195mg
Selenium: 2.7µg
Folate: 85µg
Why Millets are Diabetes Friendly?
For those of you living with diabetes, what and how much you eat is one way to control blood sugar levels. They still may tell you to avoid carbohydrates altogether, but not all carbs are the same. For diabetics, millet can actually be quite a judicious pick because it is high in fiber.
What is diabetes and what are carbs?
Hyperglycemia in diabetes occurs as a result of deregulation within the complex series of systolic blood sugar management. People with diabetes can benefit from monitoring their intake of carbohydrates, however whole grain fiber-rich carbs like millet help to better control blood sugar levels.
Millet-The Whole Grain Hero
With fiber from it being a whole grain, millet is easy on your digestive system. It is also gluten free so for those of you with celiac disease or a gluten sensitivity, this is perfect! And of course, millets are very nutritious providing protein and nutrients like magnesium and potassium that benefit anyone managing diabetes.
Top Reasons Millet is a Preferred Choice for Diabetes Control
Its high fiber content also slows down digestion, leading to a slower release of sugar into your blood stream and decreasing the likelihood of spikes in blood sugar. Studies also show that millet can help decrease the blood glucose level.
But What about the Glycemic Index?
The glycemic index (GI) ranks carbohydrates on a scale of 0 to 100 which in turn affects blood sugar levels. Millet has a generally low to medium GI, so it should be safe to use for those with diabetes. Still, the GI of millets might depend on which one you choose so let us dip into some facts about your favourite diet.
For example:
Foxtail, Little, Finger and Pearl Millet -54-68 GI
Jowar Millet: GI of 70
How to Add Millet To Your Diet?
Have you tried millet? To begin, here are some suggestions
Kale and Millet Soup : A warm, seasonal meal full of delicious vegetables!
Millet Empanadas: A Healthy Twist on a Comfort Classic
Foxtail millet kanji: It is a very healthy and light breakfast item with high fiber content.
Millet soups: Grami superfoods have a wide variety of Grami millet soups in various savouring flavours. Give a try to explore the goodness of millets in a delicious way!
How to Eat Healthy with Diabetes — 7 Easy Tips
There is more to managing diabetes than the foods eaten, but also how they are consumed. Here is a guide that can help you make your content more engaging to recite in public.
Choose Heart-Healthy Fats: Use canola, olive or avocado oil.
Portion Control: Reducing the size of your plates is not only a great way to control portions, but you can also trick yourself.
Be Active: Get 30 minutes of exercise each day, so that you can have good overall health.
Beware of Sugar and Sodium: Try using herbs for seasoning instead of salt, cut down on your salt intake as well as sugary drinks.
When to See a Doctor
You can always talk to your healthcare provider if you are having trouble controlling your blood sugar or have questions about the foods that you eat. If you have diabetes, a certified diabetes dietitian or educator can help work with you to put together meals for you!
Final Thoughts
If you are still a beginner with diabetes or have been following this trend for years, foods like millet should be an integral part of your diet containing lots of fiber-rich carbs. Then, why not try a few new recipes with millet and add this whole grain to your weekly menu? Your blood sugar (and your taste buds) will be very happy about this!
Powered by Grami superfoods.
Check out our new Grami Instant Health Mix sugarfree made with pregnant women’s nutrition in mind. It has 9 different millets and 8 types of pulses giving you lots of protein and fiber with no added sugar – just what you need for a healthy pregnancy. This mix gives you over 15 nutrients, including macro and micro nutrients your body needs. Want to learn more? Click here.
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