With their exceptional nutritional profile, millets are gaining popularity as a dietary choice for managing diabetes
Hyderabad: Millets, popularly discussed as ancient superfoods, have been shown to help manage high blood sugar levels, making them a beneficial addition to a diabetic diet. These small-seeded grains have been a dietary staple in Asia and Africa for thousands of years. With their exceptional nutritional profile, millets are gaining popularity as a dietary choice for managing diabetes.
Why millets are good for diabetes
Low Glycemic Index: Hyderabad-based nutritionist Dr Anjali Rao said that, “Millets are beneficial for diabetes management due to their low glycemic index (GI). Foods with a low GI release glucose slowly into the bloodstream, helping to prevent spikes in blood sugar levels. Varieties such as pearl millet, foxtail millet, and finger millet have low to moderate GI scores, making them suitable for people with diabetes.”
High Fibre Content: Rich in dietary fibre, millets slow down the absorption of sugar and carbohydrates, preventing rapid spikes in blood glucose levels after meals.
“Fibre also promotes satiety, aiding in weight management, essential for diabetes control. Including fibre-rich foods like millets can significantly impact blood sugar management,” said Dr Sameer Ahmed, a diabetologist from Apollo Sugar Diabetes Clinic.
Nutrient Dense: Millets are packed with essential nutrients, including vitamins, minerals, and antioxidants, despite being low in calories.
“Magnesium, abundant in millets, has been linked to improved insulin sensitivity and glucose regulation. Magnesium in millets supports better insulin function,” explained Dr Ahmed.
Gluten-Free Option: Many millets are naturally gluten-free, suitable for individuals with celiac disease or gluten sensitivity. Gluten-free diets may help improve glycemic control and reduce inflammation. Versatility in Cooking : Millets can be used in various dishes, from breakfast porridges to main courses, allowing individuals with diabetes to enjoy a varied and flavourful diet while maintaining blood sugar control. Types of millets for diabetes management Barnyard Millet: Barnyard millet, also known as Kuthiraivali, is gluten-free and has a low glycemic index. It is versatile and can be used in rice-like dishes, porridges, or baked goods. Its nutty flavour makes it a favourite among […]
How millets-rich diet can help control blood sugar levels in diabetics
