Is eating millet beneficial for diabetics? An expert answers

There are several factors that play a role in managing diabetes, including diet.

From monitoring your carbohydrate intake to avoiding sugary foods, there are many changes you need to make in your daily routine to effectively manage your blood sugar levels.

With the winter season, it is necessary to choose foods that boost immunity and foods suitable for diabetes, such as millet (pearl millet); It is a nutritious grain that is widely grown and consumed in India and Africa. An essential ingredient in many cuisines. For this reason, Dr. Indrani Ghosh, a nutritionist at the Indian Manipal Hospital, lists the benefits of pearl millet for diabetics, according to a new report published by the specialized medical website “onlymyhealth.”

Ghosh says, “Millet is full of energy, and is a good source of carbohydrates, essential amino acids, antioxidants, multivitamins such as thiamin, riboflavin, folic acid, niacin, beta-carotene, and minerals such as iron, phosphorus and magnesium. And zinc.” She added, “When mixed with legumes, millet becomes a good source of protein and contributes to a healthy meal.”

According to a study published in the Journal of Food Science and Technology, pearl millet is superior to other grains in terms of nutritional value. It is characterized by a high protein content with a balanced composition of amino acids and significant levels of vitamin A. It is also considered a “high-energy” grain due to its higher oil content compared to corn.

Comparing it to wheat, sorghum, rice and corn, the study also highlights that pearl millet provides similar or superior protein levels that balance amino acids, especially in methionine and lysine. It exceeds that found in sorghum and corn.

In addition, it also stands out for its mineral content, being a rich source of iron, zinc, magnesium, copper, manganese, potassium and phosphorus.

Finally, the high niacin content in millet helps prevent pellagra (niacin deficiency disease).

According to the Indian Journal of Ophthalmology, nearly 70.7 million people in India were diagnosed with diabetes in 2019, and this number is expected to increase in 2045.

Due to its nutritional composition, pearl millet can be especially beneficial for diabetic Indians.

Ghosh adds, “The high fiber content makes millet a healthy choice and an ideal meal for diabetics. In general, it is known that dietary fiber slows down the digestion and absorption of carbohydrates, which in turn prevents a rapid rise in blood sugar levels after meals. A high-fiber diet, such as that found in millet, has been linked to improved insulin sensitivity, which means the body can use insulin more effectively to regulate blood sugar levels. In addition, millet is also low in the glycemic index (GI), which measures how quickly blood sugar (glucose) is raised by a food. “A low-glycemic index diet is associated with a lower risk of type 2 diabetes.”

How to incorporate millet into your diet?

Ghosh called for “incorporating millet into the diet in the form of chapati/roti, chila, or porridge.” Added to vegetables and hot pepper. It will not only improve the taste of the dish, but will also avoid any form of indigestion.” Warning against taking it every day. However, it can be slowly incorporated into the diet; In the beginning, people should eat millet in the form of chapati bread. Elderly people can eat it in the form of porridge (roast, grind, and put in milk). People should also check for any indigestion, allergic reactions, or bloating. If any problem persists after taking it for a few days, it is recommended to consult a nutritionist. The diet will be changed, and after a break of 10-15 days, millet consumption can be resumed.

Millet can be an important part of managing your diabetes. Its high fiber content contributes to better blood sugar control by slowing digestion, stabilizing glucose levels, and improving insulin sensitivity. It also promotes satiety and prevents unnecessary weight gain, which helps keep blood sugar levels under control.

Remember, it is recommended to consult a doctor, healthcare professional, or nutritionist to plan your food choices to effectively manage diabetes.