Millets, once called 'poor man's food,' are now one of the most discussed healthy ingredients, and for a good reason. These tiny grains have been a staple in traditional diets across India, Africa, and parts of Asia. With the cases of diabetes rising alarming worldwide, nutritionists and health experts are turning the spotlight on millets for their ability to manage blood sugar naturally, without compromising taste or satiety.
We spoke to Dr Vijay Negalur, HOD - Diabetology, KIMS Hospitals, Thane, Mumbai, who explained why diabetics should add millets in their diet.
Why Diabetes and Diet Are Closely Linked
Diabetes, especially type 2, is highly dependent on lifestyle and diet. What we consume has a direct effect on the rate at which our blood sugar level shoots up. Refined grains, such as white flour or wheat are high in simple carbohydrates, and these spike your glucose levels. Over time, this increases the risk of insulin resistance. Millets come into play here as a healthier option.
Benefits of Millets for Diabetics
Low Glycemic Index: A Game Changer for Blood Sugar
The biggest advantage of millets is their low glycemic index (GI). "Slow digestion and absorption of food with a low GI cause a gradual, steady rise in blood sugar and no sudden spikes. Diabetics see this as better glucose control and fewer highs and lows throughout the day," said Dr Negalur.
- The GI of foxtail millet is around 50, which is significantly lower than that of polished rice.
- Ragi is rich in fibre, which slows the rate of absorption of glucose.
- Bajra is rich in complex carbohydrates that provide energy steadily.
Adding these grains in meals allows for the slow, gradual release of sugar into the bloodstream and maintains a stable level of energy.
Also Read: Worried About Your Newborn’s Nutrition? Here Are The Surprising Benefits Of Millet
Rich in Fibre: Supporting Digestion and Satiety
Dietary fibre is a diabetic-friendly nutrient, and millets are naturally loaded with it. "High fibre intake not only ensures better digestion but also enhances insulin sensitivity. It provides a sense of satiety, preventing overeating and supporting weight loss—a major consideration in keeping type 2 diabetes under control," added Dr Negalur.
Packed with Nutrients That Protect
Beyond blood sugar control, millets bring a host of micronutrients that benefit overall health.
- Magnesium: Involved in insulin action regulation and enhanced glucose entry into cells.
- Iron and folate: Prevent anemia, a condition that commonly accompanies chronic diseases.
- Antioxidants: Reduce oxidative stress, a component that is associated with diabetic complications, such as nerve damage and cardiovascular disease.
Finger millet, specifically, has been found to contain polyphenols that can potentially lower inflammation and oxidative stress among diabetic patients.
Weight Management and Diabetes Prevention
"Excess weight is a most potent risk factor for type 2 diabetes. As millets are rich in nutrients and low in calories when contrasted with refined cereals, they can facilitate slow and sustained weight reduction. Protein and fibre components in millets delay satiety, suppressing appetite and lowering total calorie consumption," added Dr Negalur.
What Does The Research Say?
A major study published in Frontiers in Nutrition (2021) pulled together findings from 65 studies involving nearly 1,000 people to understand how millets affect diabetes.
The results were striking:
People with diabetes who ate millet-based meals saw their fasting and post-meal blood sugar drop by about 12–15%.
In pre-diabetics, millet diets reduced HbA1c (long-term blood sugar marker) by 17%, sufficient to shift them into normal range.
In simple terms, this means substituting rice or wheat with millets may not only control diabetes but also keep it at bay in those at risk.
Also Read: Millet Health Benefits For Females: Why Millets Are Especially Great For Women
Easy Ways to Include Millets in Your Diet
Adopting millets doesn’t mean giving up favorite meals, it’s more about smart substitutions.
- Substitute white rice with foxtail millet khichdi or little millet pulao.
- Replace wheat flour with ragi or bajra flour for making rotis.
- Substitute barnyard millet for semolina when making upma or idlis.
- Munch on millet puffs or porridge instead of fried/sweet snacks.
For optimal benefits, include millets in a balanced plate—vegetables, lean protein, and healthy fats to prevent boredom and achieve total nutrition.
Why Moderation Matters
"While millets are beneficial, experts caution against overconsumption. Eating them in excess or without variety may lead to imbalances, as no single grain can provide everything the body needs. Portion control and dietary diversity remain essential," advised Dr Negalur.
Millets are excellent for regulating blood sugar, but they should be part of a holistic lifestyle—regular exercise, stress management, and balanced nutrition all work together to keep diabetes in check.
Bottomline
Dr Negalur concluded, "Millets are more than a health fad; they're a tried-and-trusted, healthy, and sustainable grain that can be your diabetes-fighting friend. By replacing refined carbs with these energy-dense grains, diabetics can experience steady energy, better sugar control, and long-term health gains."