Millets are a smart food with Triple Bottom Line value of Good for You (nutritious and healthy), Good for the Planet (environmentally sustainable) and Good for the Farmer (resilient). They are important to mitigate the challenges of malnutrition, climate change and non-communicable diseases like diabetes. Here you will get details about diabetes friendly millet products.
To address these challenges, it is essential to diversify our staple foods. Millet and sorghum have low GI values and lower glycated hemoglobin levels, which help reduce diabetes in people with the disease.
1. Pearl Millet
Pearl millet is one of the most nutritious grains available. it is a great source of antioxidants, dietary fibre, and protein. It is also gluten-free and helps lower cholesterol and blood glucose.
This nutrient-rich grain can be used in a variety of ways, including for grazing, greenchop, or as hay or silage. It is also an important forage resource for growing or lactating animals, especially during droughts. Moreover, it is a great source of vitamin B, vitamin A, and folic acid.
Pearl millet is a good option for people who are diabetic because it has a low glycemic factor and high fibre content. It can help prevent type 2 diabetes from escalating and is a great alternative for people who are trying to lose weight.
Several research programs have been conducted on improving the abiotic stress tolerance and yield of pearl millet, and developing varieties that can use nitrogen efficiently in arid conditions. These include using QTLs, genomic technologies, and gene transfer techniques to develop climate-resilient cultivars.
2. Little Millet
Little millet, also known as sava in Marathi, gajro in Gujrati, same in Kannada, samai in Tamil, and sammalu in Telugu, is a traditional crop grown all over India. It is a good source of fiber, protein, vitamins and minerals.
People with diabetes can benefit from including millets in their diet, according to a 2018 study. They can help control blood sugar levels, reduce cholesterol, and support weight loss.
Millets are low in glycemic index (GI) and high in dietary fibre, making them an excellent choice for diabetics. They’re also a good option for people who have gluten sensitivity.
In addition, millet is low in calories, which may help people lose weight. It’s also a good source of protein, iron, zinc, and potassium.
Eating a healthy, balanced diet is important for everyone, but it can be especially beneficial for individuals with diabetes. A diet that includes plenty of fruits, vegetables, whole grains, and lean meats can improve the management of a person’s blood glucose levels.
It can also help keep a person feeling full longer, reducing the appetite for snacks between meals and keeping them from overeating. A qualified dietitian can help a person create a meal plan that incorporates these foods.
3. Barnyard Millet
Millets are a popular grain that is highly nutritious and a good source of fiber. Barnyard millet, in particular, is a good choice for diabetics because it can help regulate blood sugar levels and is low in fat and calories.
It is also a good source of iron, which can help enhance hemoglobin and serum ferritin levels in the body. Moreover, barnyard millet is gluten-free and can be easily digested by those who are intolerant to wheat, barley, and other rye-based grains.
In fact, a study found that regular consumption of millet reduced average fasting blood sugar by 12 percent and post-meal sugar by 15 percent. The study also found that people with prediabetes, or slightly elevated blood sugar levels that aren’t high enough for a diabetes diagnosis, had their A1Cs drop by 17 percent when they ate millet.
Aside from these benefits, barnyard millet is also a good source of B-complex vitamins, iron, zinc, and magnesium. In addition, it is a good source of dietary fiber, which can help promote a healthy digestive system and reduce the risk of chronic diseases.
It also helps to lower total cholesterol and triglycerides in the bloodstream. This enables the body to maintain a healthy heart, as well as prevent heart disease and diabetes.
The dietary fibre content in these grains can also aid weight loss and improve your energy levels. This is because it keeps you feeling full, which lessens your appetite and can lead to a more balanced diet.
In addition to being a healthy grain, barnyard millet can be used to make a variety of different dishes, including soups, side dishes, and risotto. It is a good substitute for rice and other high-glycemic grains, so it is a great diabetes friendly millet products for people with diabetes.
4. Foxtail Millet
Millets are the perfect choice for diabetics, as they have a low glycemic index, which releases sugar slowly into the bloodstream. This helps avoid a rapid rise in glucose levels after a meal and keeps blood sugar readings in the normal range.
It is high in dietary fibre, which increases digestive health and prevents constipation. It can also help manage weight loss and cholesterol issues.
Foxtail millet is a great rice replacement because it maintains you fuller longer and averts mid-day feelings of hunger, which can be harmful for people with diabetes. In addition, it is low in carbs and has a lower glycemic index than rice, so it doesn’t spike blood sugar levels.
This nutrient-rich grain is a powerhouse in protein, dietary fiber and vitamins and minerals that boost immunity and keep you strong. It also supports heart health, and can be eaten regularly to keep various cardiovascular diseases at bay.
A good source of calcium, phosphorus and Vitamin B1, Foxtail millet has been known to prevent osteoporosis, brittle bones and inflammation. In addition, it helps to keep the blood vessels and tendons healthy.
The amino acid tryptophan present in foxtail millet is vital for regulating appetite, which can help you maintain a healthy weight. The mineral lecithin, also in high quantities in this millet, detaches excess fat from the liver and reduces bad cholesterol.
In addition, foxtail millet is rich in protein, Vitamin B1 and choline, which aids in the formation of acetylcholine, a neurotransmitter that transfers messages between muscle and nerve endings. This makes it a powerhouse in the fight against neurodegenerative disorders like Alzheimer’s and dementia. It is also gluten-free and helps to develop a strong immune system, keeping all infections at bay!
5. Sorghum
Sorghum, also known as sorghum grain, milo, durra, jowari, or millet, is a nutrient-rich cereal that’s grown in Africa. It’s high in fiber, protein, and essential minerals such as iron and zinc. It also contains copper, which can help increase the absorption of iron in your body.
Sorghum has been found to lower cholesterol levels and may help reduce your risk of diabetes. It also contains a number of antioxidants that can help slow down your body’s aging process.
You’ll find sorghum in many forms, including sorghum syrup and molasses. Sorghum syrup is a gluten-free sweetener that has a lower glycemic index and less calories than honey, agave, or corn syrup. It’s also a good source of iron and zinc, which can improve your blood sugar levels and reduce your risk of developing diabetes.
When you cook sorghum, you can add it to a variety of dishes. It’s similar to other whole grains, such as rice and quinoa, but it has a lighter color and is easier for your body to digest.
Good Source
In addition to its nourishing properties, sorghum is a source of vitamins B-complex and niacin. Both these nutrients are important for your nervous system functioning and reducing cholesterol and triglyceride levels in the blood.
Sorghum is also a rich source of copper and iron, two minerals that help to increase the development of red blood cells. It’s also high in vitamin B6 (pyridoxine), which helps your cells produce useable energy.
Sorghum has been found to be a beneficial food for diabetics, and it is a great alternative for people with celiac disease. It’s also a good source for soluble fiber and antioxidants.
