Best Type of Millet for Diabetes

People are steadily choosing healthier options due to a growing interest in fitness and health, which has raised the demand for Millets. But why are Millets so popular, and are they beneficial for people with diabetes? Let's find out.

Why Are Millets Beneficial for Diabetes

Foods with a low GI are digested and absorbed more slowly, leading to a gradual rise in blood sugar levels. This helps in preventing sudden spikes, which are detrimental to individuals with diabetes. Millets are high in dietary fiber, which helps with weight management, satiety, and decreasing glucose absorption, all of which are critical components of diabetes treatment.

Top Millets for Diabetes Management in India

Foxtail Millet: Also referred to as Thinai, this millet is the best for people with diabetes. Due to its low glycemic index, this grain is a staple in many regions of India and is strongly advised for the treatment of diabetes.

This versatile grain can be cooked like rice or used to prepare delicious dishes like idlis, dosas, upma, and porridge. Its flour is also a great choice for gluten-free baking. A fascinating fact about foxtail millet is that it has been cultivated for thousands of years, making it one of the world’s oldest and most nutritious cereals.

Barnyard Millet: is a great choice for diabetics due to its low glycemic index and high fiber content, which help regulate blood sugar levels.

Studies show that regular consumption can improve glycemic control and lipid profiles. Its slow-digesting carbohydrates prevent sudden spikes in blood glucose, making it a healthy alternative to refined grains. Including barnyard millet in meals can support better diabetes management and overall metabolic health.

Finger Millet: Ragi, also referred to as finger millet, is a great choice for diabetics due to its low glycemic index, high fiber, and rich polyphenol content, which slow glucose absorption and prevent sugar spikes. It also helps reduce oxidative stress, supporting overall health.

This nutritious millet can be used to prepare ragi roti, ragi dosa, ragi idli, ragi porridge, ragi cookies, and ragi ladoos, making it a versatile and healthy addition to the diet.

Pearl Millet: commonly known as Bajra,is a smart addition to a diabetic-friendly diet, thanks to its slow-releasing carbohydrates and high magnesium content, which support blood sugar control. Its fiber-rich nature aids digestion and prevents sugar spikes.

This nutrient-dense grain can be enjoyed in bajra thepla, bajra tikki, bajra chilla, bajra roti etc. offering both health benefits and variety in everyday meals.

Delicious Millet Recipe for Diabetes:

1.Foxtail Millet Upma

Ingredients:

1 cup foxtail millet

2 cups water

1 tablespoon oil

1 teaspoon mustard seeds

1 teaspoon cumin seeds

A pinch of asafoetida

1 onion, finely chopped

1 carrot, diced

1/2 cup peas

2 green chilies, slit

Few curry leaves

Salt to taste

Fresh coriander leaves for garnish

Instructions:

Rinse the foxtail millet thoroughly and soak it in water for 30 minutes. Drain and set aside.

Heat oil in a pan. Add mustard seeds; once they splutter, add cumin seeds, asafoetida, and curry leaves.

Add chopped onions and sauté until translucent.

Introduce diced carrots, peas, and green chilies. Cook for a few minutes until the vegetables soften.

Add the soaked and drained millet to the pan. Sauté for 2-3 minutes to roast slightly.

Pour in 2 cups of water and season with salt. Bring to a boil.

Reduce the heat, cover, and let it simmer until the millet absorbs the water and becomes fluffy (about 10-12 minutes).

Garnish with fresh coriander leaves and serve warm.

2. Millet Chakli (Murukku)

Ingredients:

1 cup millet flour (any variety)

1/4 cup rice flour

2 tablespoons besan (gram flour)

1 teaspoon cumin seeds

1/2 teaspoon ajwain (carom seeds)

1/2 teaspoon turmeric powder

Salt to taste

Water as needed

Oil for deep frying

Instructions:

In a mixing bowl, combine millet flour, rice flour, besan, cumin seeds, ajwain, turmeric powder, and salt.

Gradually add water and knead into a smooth dough.

Fill a chakli maker (murukku press) with the dough and press out spiral-shaped chaklis onto a greased plate or parchment paper.

Heat oil in a deep pan for frying.

Carefully transfer the shaped chaklis into the hot oil and fry until golden brown and crispy.

Remove the fried chaklis from the oil using a slotted spoon and drain excess oil on paper towels.

Once cooled, store in an airtight container for later consumption.

3. Millet Bhel

Ingredients:

2 cups puffed millet (any variety)

1/2 cup finely chopped onions

1/2 cup finely chopped tomatoes

1/4 cup finely chopped cucumber

1/4 cup boiled and cubed potatoes

2 tablespoons finely chopped coriander leaves

1 tablespoon lemon juice

1 teaspoon chaat masala

Salt to taste

Sev (fried gram flour vermicelli) for garnish

Tamarind chutney and green chutney for serving

Instructions:

In a large mixing bowl, combine puffed millet, onions, tomatoes, cucumber, boiled potatoes, and coriander leaves.

Add lemon juice, chaat masala, and salt to the mixture. Mix well to combine all the ingredients.

Garnish with sev and serve immediately with tamarind chutney and green chutney.

Incorporating millet into your diet can be a flavorful and healthful way to manage diabetes. Their versatility ensures that you don't have to compromise on taste while prioritizing your health.