Life as a diabetic can sometimes be tough, but that does not mean denial and deprivation of your favorite foods. It should be about choosing a nutritionally balanced meal plan aimed at maintaining blood sugar levels within range and supporting a healthy weight. Millets can be a great addition to your routine diet as they are rich in antioxidants, fiber and protein. These are extremely easy to cook and can be made into delicious dishes within no time.Millets have a low glycemic index (GI), which indicates that they cause blood sugar levels to rise gradually in the body rather than rapidly as rice does. It takes longer for digestion because there is a considerable amount of dietary fiber present. It prevents hunger pangs between meals and keeps you fuller for longer. Complex carbohydrates included in millets digest slowly in the body.
MILLETS: The Unsung Hero To Combat Diabetes
Various health reports have shown positive effects in controlling diabetes, in fact they noticed a drop in blood glucose by 10-12% after regular consumption. The study also revealed that certain minerals, such as iron, calcium, magnesium, zinc, copper, and protein, in addition to fiber, aid in controlling blood sugar levels in the body. The effects include:
- glycemic control
- fasting plasma
- cholesterol
- triglyceride levels
Millets are one of the better whole grains for controlling blood sugar because they have been shown to be particularly beneficial for managing diabetes, even though anyone can benefit from their nutritional benefits.
Due to their high fiber content, millets are a good choice for diabetics. Digestion is slowed by fiber. As a result, the risk of a blood sugar spike is reduced as sugar enters the bloodstream gradually. The glycemic index (GI) of millets is lower than that of many other grains. This indicates that it raises your blood sugar gradually rather than in sharp spikes. Low-GI, high-fiber foods help you lose weight by lowering cholesterol and blood sugar fluctuations. For those who have diabetes, all of these things are beneficial. Millets may be the underdogs of the grain world, but they possess the power to revolutionize diabetes management. From their exceptional nutritional profile to the wide range of delicious recipes they offer, millets are a quirky addition to any diabetic’s pantry. So, join the millet mania and embark on a flavorful journey towards better health, one grain at a time. Embrace the quirk and let millets be your new best friends in your diabetic adventures!
Sprouting Ideas: Millets in Everyday Life
Millet can be a great addition to your meals! Start your day with a delicious millet porridge for breakfast. Experiment with using millet instead of rice, wheat, and sooji in your dishes. For a nutritious and hearty meal, try combining cooked millet with grilled veggies or a fresh salad. And why not spice up your meal with some millet dosa and chutney. And end your meal on a sweet note with millet cookies or laddos. Millets don’t necessarily have to break the taste of your favorite foods, instead they impart essential nutrients too.
Which Millets should you choose?
Foxtail Millet: People with type 2 diabetes who ate a specific diet with extra foxtail millet had lower blood sugar, insulin, cholesterol, and triglyceride levels in one research. Another study discovered that switching from rice to foxtail millet for breakfast resulted in reduced blood sugar levels following the meal.
Finger Millet: Instead of abrupt spikes, inclusion of finger millet in your diet raises your blood sugar slowly and gradually. High-fiber, low-GI foods stabilize blood sugar, decrease cholesterol, and aid in weight loss. These factors will aid diabetic people.
Barnyard Millet: Barnyard millet improves glucose sensitivity in diabetics and aids in blood sugar control. Barnyard millet, like all millets, is suitable for people with gluten intolerance and those who choose allergen-free nutrition that excludes wheat, barley, and other foods of the same group.
Pearl Millet: These millets are truly the ‘Pearls of Health’ due to the presence of amino acid that helps with diabetes treatment. Because of its high fiber content, it progressively digests and delivers glucose to the blood at a faster rate than other foods. This helps diabetic individuals maintain a stable blood sugar level for an extended period of time.
Recommended Consumption
Millets are surely a nutrient powerhouse, however one must understand that the amount of millet consumed is determined by an individual’s blood sugar level, gut health sensitivity, and calorie requirements. Several health and lifestyle researches suggest consuming millets 3-4 times a week is good. However it is always advisable to consult a dietitian to create a personalized eating plan to best suit your needs.
The Future of Millets
With the expansion of the internet and the growing need for a healthy lifestyle, little millet is slowly finding its place in kitchens worldwide. Therefore, be in trend, use little millet and stay healthy. We must recognize the tremendous nutritional worth of these grains at a time when India is commemorating the “Year of the Millets.” While millets are preferable than rice and wheat for those with prediabetes and diabetes, it is important to realize that various individuals may experience varied impacts on blood sugar levels from millets. In order to find the millet that best suits your body and create a diet plan that is secure and beneficial for you, it is highly advised that you speak with a nutritionist.
With our quirky exploration of millets for diabetes, we hope to have inspired you to embark on your own millet adventure. Embrace the crunch, savor the flavors, and let these tiny grains work their magic on your health. Remember, managing diabetes doesn’t mean compromising on taste or fun. So, let’s bid farewell with a millet-filled smile and a promise to make every meal a quirky delight!