Description
Diabetes is a condition where the body either doesn’t produce enough insulin or doesn’t efficiently use insulin.
As a result, the body can’t properly process foods for energy. This can increase your blood glucose level, or blood sugar, and lead to dangerous complications if left untreated.
Since diabetes affects blood sugar, there’s a belief that people with diabetes can’t eat sugar or carbohydrates like millet.
But while it’s true that people living with diabetes may have to be more aware of their carb intake to manage their blood sugar, good carbohydrates (particularly complex carbs) can also help manage diabetes symptoms.
Millet, and other whole grain carbohydrates, are loaded with fiber, minerals, and vitamins. They should be included in your diet if you have diabetes.
Here’s a look at why millet is good for people with diabetes, as well as tips for eating healthy with this condition.
The short answer is yes.
Millet is a group of small-seeded grains resembling small pearls. In the United States, some people haven’t heard of millet, yet it’s a staple in many parts of the world. It’s commonly included in Indian and African dishes.
The different types of millet include:
- pearl
- foxtail
- finger
- little
- jowar
- kodo
Millet is a whole grain. It’s considered a “good” carb, so it’s easily digestible. And since it’s also gluten-free, it’s a great alternative for people living with celiac disease or gluten sensitivity. Additionally, millet has a high nutritional value.
Nutritional content
A cup of milletTrusted Source has about:
- 6.11 grams of protein
- 2.26 grams of fiber
- 76.6 milligrams of magnesium
- 108 milligrams of potassium
Although anyone can reap the nutritional benefits of eating millet, it’s been shown to be especially beneficial for diabetes management, making it one of the better whole grains for managing blood sugar.
Millet is a good choice for diabetes due to its high fiber content. Fiber helps slow digestion. As a result, sugar enters the bloodstream slowly, lessening the risk of a blood sugar spike.
Research supports the idea that millet is good for diabetes management. In one studyTrusted Source, 300 participants with type 2 diabetes were evaluated after eating foxtail millet for 90 days. The study evaluated millet’s effect on:
- glycemic control
- fasting plasma
- cholesterol
- triglyceride levels
After the 90 days, researchers found that millet lowered the group’s hemoglobin A1c level by 19.14 percent. A1C is a measurement of your average blood sugar level over 3 months.
Fasting glucose was lowered by 13.5 percent, cholesterol by 13.25 percent, and triglycerides by 13.51 percent.
These results have led researchers to believe that an intake of millet could have a positive effect on glycemic control and improve cardiovascular risk factors.
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