Glycemic Index of Millets: A Diabetic-Friendly Superfood

Millet as a diabetic-friendly food is taking off owing to its low glycemic index. But what is the glycemic index you ask? Well, it is a measure of how much a specific food increases the blood sugar levels. A food with a high glycemic index causes a rapid spike in your blood sugar levels and vice-versa. Eating foods with low glycemic index is beneficial in general and more so for those prone to diabetes, as the release of energy from these foods is gradual thus maintaining stable energy levels for a prolonged period. Therefore less hunger pangs and less snacking at odd times, the main reason behind weight gain. Want to know more in detail about the glycemic index of various millets? Here we go:

 

Understanding Glycemic Index

 

Glycemic Index (GI) is a measure that ranks foods based on how quickly they raise blood sugar levels after consumption. Foods are scored on a scale from 0 to 100:

• Low Glycemic Index: 55 or less – Gradual impact on blood sugar.

• Moderate GI: 56–69 – Moderate effect on blood sugar.

• High Glycemic Index: 70 and above – Causes rapid spikes in blood sugar.

Low-GI foods release energy slowly, helping maintain stable energy levels crucial for diabetes and heart disease. Examples of such foods are lentils millets like Foxtail Millet.

 

 

Glycemic Index and Its Role in Diabetes Management

For individuals managing diabetes, low-Glycemic Index foods:

1. Regulate blood sugar levels by slowing glucose absorption.

2. Prevent post-meal blood sugar spikes.

3. Promote satiety, aiding in weight management—a crucial aspect of diabetes care.

 

Glycemic Index of Different Millets

List of Millets with Their Glycemic Index Values

 

 

For a low-GI option,foxtail millet, like the one in our product range, is rich in dietary fiber and helps regulate blood sugar 

Best Millet for Diabetes

1. Barnyard Millet

With a Glycemic Index of just 41, barnyard millet is ideal for diabetics. Its high fiber content helps maintain steady glucose levels. Barnyard millet, with its extremely low GI, is an excellent choice for diabetics, and it is available in our range

2. Foxtail Millet

Known for its Glycemic Index of 50, foxtail millet provides sustained energy release, preventing blood sugar spikes.

3. Little Millet

This millet, with a Glycemic Index of 52, is an excellent option for diabetics. It’s light on digestion and rich in polyphenols and minerals.

4. Pearl Millet (Bajra)

A Glycemic Index of 54 and high magnesium content make Bajra an effective choice for stabilizing blood sugar levels.

5. Kodo Millet

With a Glycemic Index of 49, Kodo millet improves insulin sensitivity and supports weight management. try this Millet Munchie Combo

 

Incorporating Millets into a Low Glycemic Diet

 

• Substitute your regular white rice with millet options like foxtail or barnyard millet for a low-Glycemic Index option.

• Use millet flour to prepare flatbreads, pancakes, or as a base for dosa and idli batter.

• Include millet porridge or upma for a fiber-rich, low-GI breakfast.

• Mix millets with oats or quinoa for variety in your breakfast bowl.

• Bake millet-based cookies or use puffed millets to make low-GI energy bars.

• Make millet khichdi or millet poha for light meals or snacks.

• Use cooked millets as a base for hearty soups or toss them into salads for added texture and nutrients.

 

Some Diabetes-Friendly Millet Recipes

1. Millet Porridge (Low GI Breakfast)

• Ingredients: Foxtail millet, low-fat milk (or almond milk), cinnamon, and a sweetener.

• Preparation: Soak millet, cook in milk, and top it off with a pinch of cinnamon. Serve warm.

2. Millet and Vegetable Khichdi

• Ingredients: Barnyard millet, lentils, mixed vegetables, turmeric, and spices.

• Preparation: Pressure-cook the roasted and soaked millets and lentils with vegetables and spices for a fiber-rich and low-GI meal.

3. Millet Salad Bowl

• Ingredients: Cooked Kodo millet, chopped cucumbers, tomatoes, and greens. Add olive oil, lemon juice, and a pinch of salt for dressing.

• Preparation: Toss all ingredients together for a refreshing, diabetic-friendly lunch.

4. Ragi Dosa (Finger Millet Crepes)

• Ingredients: Ragi flour, urad dal batter, and a pinch of salt.

• Preparation: Mix the above ingredients, let the batter ferment, and cook on a hot skillet.

 

Frequently Asked Questions

1. What is the glycemic index (GI) of millets?
The glycemic index of millets typically ranges between 50 and 55, making them a low to medium GI food. This means they cause a gradual rise in blood sugar levels, making them suitable for people with diabetes or those aiming to maintain stable energy levels.

2. Which millet has the lowest glycemic index?
Among millets, foxtail millet and barnyard millet have some of the lowest GIs, ranging from 30 to 50, depending on preparation. These millets are excellent for managing blood sugar levels.

3. How does millet’s glycemic index compare to rice or wheat?
Millets generally have a lower glycemic index compared to white rice and refined wheat products, which often have GIs above 70. This makes millets a healthier option for individuals looking to control blood sugar spikes.

4. Why are millets beneficial for diabetics?
Millets are rich in fiber, protein, and complex carbohydrates, which slow down digestion and prevent rapid blood sugar spikes. Their low GI and nutrient profile help in better glycemic control and sustained energy release.

 

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Check out our range of gluten free, healthy millet delights here.