Best Millets for Diabetes Effective Guide Let's see here. - Sprouteez Store

Best Millets for Diabetes Effective Guide Let's see here.

Best Millets for Diabetes: Our Traditional Food for Better Blood Sugar Control Managing

Diabetes is a major lifestyle-based health issue ongoing challenge for millions of people worldwide. India is known as the Diabetes Capital of the World with most people affected by diabetes. Around 11.4% of the whole Indian population are affected by Diabetes and around 16% of the Population are in the Pre-diabetic stage.

While medical treatments and lifestyle changes play a critical role, the choice of diet, particularly whole grains like millet, has emerged as a powerful tool in controlling blood sugar levels. This article covers the science and research-backed benefits of millets for diabetes, with insights from research studies that highlight their effectiveness.

What Are Millets?

Millets are small-seeded grains that have been cultivated for thousands of years in Africa and Asia. These grains are well known for their high levels of Dietary Fiber, naturally gluten-free, High in Antioxidants and packed with essential nutrients such as magnesium, potassium, phosphorus, iron, and B vitamins. Some of the commonly used millet varieties include:

  • Pearl millet
  • Finger millet
  • Foxtail millet
  • Kodo Millet
  • Sorghum
  • Barnyard millet
  • Little millet
  • Proso millet
  • Browntop Millet

Millets have recently gained attention due to their low glycemic index (GI) and other beneficial properties, making them ideal for people with diabetes.

Are All Millets good for Diabetes management??

Millets are classified into Positive millets and Neutral Millets based on the Percentage Dietary Fiber to Carbohydrate level. Millets which have Higher Dietary Fiber are known as Positive millets. They are recommended by doctors to manage blood sugar and is proven in multiple research articles. These Positive millets have a Low Glycemic Index and they are the best ones to consume to manage blood sugar and to reverse diabetes. The Positive millets are

  • Foxtail millet
  • Barnyard millet
  • Little millet
  • Kodo Millet
  • Browntop Millet
Kodo millet / Varagu
Image of a Positive millet - Varagu also known as Kodo MIllet 

Why Millets Are Ideal for Diabetes Management

Low Glycemic Index (GI):

One of the primary reasons millets for diabetes are great for diabetes is their low glycemic index. The GI is a measure of how quickly foods raise blood sugar levels after eating. Foods with a lower GI result in slower digestion and a gradual rise in blood sugar, helping to prevent spikes that can be detrimental for diabetics.
For instance, Finger millet (ragi) has a GI of around 54, considered low, compared to rice or wheat, which have much higher GIs. A study published in the Journal of Food Science and Technology found that incorporating millets into the diet significantly lowered postprandial blood glucose levels in type 2 diabetes patients.

Rich in Dietary Fiber:

Millets are an excellent source of dietary fiber, which aids in slowing down glucose absorption and helps maintain steady blood sugar levels. A high-fiber diet also improves digestion, reduces cholesterol levels, and contributes to overall heart health, which is vital for diabetics who are at a higher risk of heart disease.
A study published in Nutrients in 2020 showed that diets high in millet increased fiber intake, which in turn led to improved insulin sensitivity and better blood glucose control in type 2 diabetic patients.
High in Essential Nutrients:
Millets are packed with essential minerals like
magnesium, which play a role in regulating blood glucose levels. Magnesium helps the body’s cells respond to insulin, and research shows that people with higher magnesium intake have a lower risk of developing type 2 diabetes.
Pearl millet, for example, is rich in magnesium and phosphorus, which are essential for energy metabolism and insulin production. In a 2018 study published in the International Journal of Food Science & Nutrition, the consumption of magnesium-rich foods like millet was linked to a lower incidence of metabolic syndrome, a cluster of conditions that increase the risk of diabetes.
Rich in Polyphenols and Antioxidants:
Millets, especially finger millet and Kodo millet, are rich in bioactive compounds like polyphenols and antioxidants. These compounds help combat oxidative stress, which is a known contributor to the development and progression of diabetes. Antioxidants in millets help protect pancreatic cells from damage and reduce inflammation, both of which are critical in managing diabetes.
According to research published in Food Chemistry, polyphenol-rich millets, such as finger millet has a significant anti-diabetic effect by enhancing insulin secretion and improving glucose uptake by cells.

Important Tip to remember while using Millets to control Diabetes

  • All the Benefits discussed above are for Unpolished millets. Unfortunately, 90% of the stores and supermarkets which sells millets have Polished millets. Millets lose 70 to 75% nutrients like Dietary fiber, antioxidants, minerals during the polishing process. It is better to avoid them and choose Unpolished millets. Don't worry we will help you in find products made from Unpolished Millets. At our Sprouteez Store all the products are prepared from unpolished millets.
  • Parboiled Millet for Diabetes is also better at controlling blood sugar than raw unpolished millet. It has 20 to 30 % lower Glycemic index than regular unpolished millets.

How to Incorporate Millets into Your Diet

Millets for Diabetes versatile grains that can be used in a variety of dishes. Here are some easy ways to include them in your daily diet:

  1. Fermented Millet Porridge: Start your day with a Fermented millet porridge made from our Sprouteez Unpolished Positive millets / Sprouted Millet Based porridge mix “Sugar Sheild“, which is Specially made food mix to control blood sugar spikes. Top up the porridge with a good quantity of your Favorite vegetables and Salads. 
  1. Millet Rotis: Replace your regular wheat rotis or Chapatis with our Sprouteez Sprouted millet-based rotis made from Finger millet, Jowar Millet, Foxtail Millet, and Pearl millet. Rotis are one the best foods to control blood sugar as it takes more time to digest. Check out our Sprouted Millet Flours.
  1. Millet Variety rice: Cook Unpolished little millet / barnyard millet / kodo Millet into rice form and favorite curry. Add Cooked vegetables for additional fiber, Paneer/egg for a balance of protein intake
  1. Millet Dosa: Try making a dosa batter using our Sprouted Millet Flour and Sprouted Urad Dhal instead of rice. This makes a perfect low-GI alternative that’s delicious and healthy.

Final Thoughts

Millets are a powerhouse of nutrition and can be a game-changer for people looking to manage their blood sugar levels naturally. Research has consistently shown that these ancient grains, with their low glycemic index, high fiber content, and abundance of essential nutrients, can help prevent and manage diabetes effectively If you’re looking for a natural way to control your diabetes, adding millet to your diet is simple, affordable, and highly effective. However, it’s always advisable to consult with your healthcare provider or a nutritionist before making significant dietary changes, especially if you are on medication for diabetes

 

If you have any queries about millets for Diabetes, Let's have a healthy discussion, you can comment your view below.

Try our Sprouteez Sugar Sheild Made Specially for Diabetic Control 

Millet Sathumaavu for Diabetes

 

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