Millet and Diabetes: Benefits and Best Practices
Millet, particularly foxtail millet, has gained attention as a nutritious and beneficial grain for individuals managing diabetes. Its low glycemic index and high fiber content make it an excellent addition to a balanced diet, helping to regulate blood sugar levels effectively.
General Benefits of Millets for People With Diabetes
Millets, including foxtail millet, proso millet, kodo millet, brown-top millet, barnyard millet, and little millet, are coarse grains that are widely recognized as beneficial for diabetics. These grains are typically consumed as whole grains, similar to how we eat rice. Their high fiber content slows down the digestive process, resulting in a slow and steady release of carbohydrates that contributes to a lower glycemic index.
Dr. Khader Vali, an independent scientist based in Mysore and an alumnus of IISc Bangalore, emphasizes the importance of the amino acid profile in millets, which he believes is highly suitable for the human body. This makes millets a balanced and nutritious food choice for individuals with diabetes.
Dr. Vali recommends not relying solely on one type of millet. Instead, he suggests rotating through different types of millets for 2-3 days to ensure the body benefits from a range of amino acids. Initially, beginners can mix millets with rice to get accustomed to the taste and texture before gradually increasing the millet portion until only millets remain in their diet.
Dr. Vali’s advice emphasizes the importance of a millet-only diet for better glucose control and overall health. While cereals can be beneficial, the focus should be on millets for managing diabetes.
Which Millet is the Best for People with Diabetes?
Foxtail millet, with the scientific name Setaria italica, is often cited as the most beneficial millet for individuals with diabetes. This conclusion is based on data from a study published in the Indian Journal of Medical Research in 2016.
Reference:
Narayanan J, Sanjeevi V, Rohini U, Trueman P, Viswanathan V. 2016. Postprandial glycaemic response of foxtail millet dosa in comparison to a rice dosa in patients with type 2 diabetes. Indian Journal of Medical Research, 144(5): 712-717. doi: 10.4103/ijmr.IJMR_551_15.
The study by Narayanan J, Sanjeevi V, Rohini U, Trueman P, and Viswanathan V (2016) compared the postprandial glycaemic response of foxtail millet dosa to that of a rice dosa among individuals with type 2 diabetes. The results showed that foxtail millet dosa had a lower postprandial glycaemic response, indicating its effectiveness in managing blood sugar levels.
Conclusion
Millet, particularly foxtail millet, offers significant benefits for individuals with diabetes. Its low glycemic index and high fiber content make it a nutritious and effective addition to a balanced diet. Regular consumption of millets can help regulate blood sugar levels and support overall health. For more information on utilizing millets in diabetes management, visit my Quora profile.
Overall, incorporating millets into your diet can be a positive step towards better glycemic control and a healthier lifestyle.