Management of diabetes with millet; 6 delicious ways to eat millet and prevent sugar from rising

Millets can be an excellent addition to the diet of a person suffering from diabetes. From controlling blood sugar spikes to improving insulin sensitivity, millets have many benefits. Lost superfoods have made a comeback in recent years and are being embraced by fitness enthusiasts. Millet has a great nutritional profile, being high in fiber and rich in micronutrients. They are especially beneficial for people with diabetes who are advised to include low GI foods in their diet. The high amount of fiber not only keeps you satiated, curbing cravings for junk food, but it also keeps your digestive system healthy. (Also Read | Fatty Liver Disease: 5 Ways Millets Can Help Manage This Condition)

Regular consumption of millet can keep chronic diseases at bay, control blood sugar and prevent constipation and acidity. Millet is rich in antioxidants rich in vitamins and minerals that can help reduce oxidative stress.

Sorghum millet (Jowar), Proso millet (Chhena/Bari), Pearl millet (Bajra), Foxtail millet (Kakum/Kangni), Finger millet (Ragi), Browntop millet (Korle), Barnyard millet (Sanwa), and Small millet ( Moraio) are some examples of millet.

“Millets have been a staple of Indian cuisine for centuries. They can withstand high temperatures and have good water use capacity. They are drought-tolerant and grown mostly in arid and semi-arid regions. Millets are known as Also known as: “India is trying to promote millet nationally and internationally because of its high nutritional content,” says Dr. Meghna Pasi, head of Mythali at Arogya World.

How can millets manage diabetes?

The goal of diabetes management is to keep our blood sugar at optimal levels, as well as maintain optimal blood pressure, cholesterol, and weight. Millet is a good choice for diabetics for several reasons.

Here are some according to Dr. Pasi,

• Millet is a whole grain; It has an outer layer, bran and germ. Whereas in grains like wheat, these layers are removed and only endosperm remains. Therefore, wheat flour gets digested quickly while millet takes more time.
• Millet generally has a lower glycemic index (55-65) than potatoes, wheat flour, rice, bread, etc. which have a higher GI (70 – 75), so millet causes a slower and more gradual drop in blood sugar levels. causes increase. Several types of millet, such as pearl millet, finger millet, and foxtail millet, have been specifically studied for their beneficial effects on blood sugar control. Including these grains in a balanced diet can be an effective strategy for managing diabetes.
• Bajra is rich in dietary fiber, which aids digestion, reduces constipation and gives a feeling of satiety. This helps in controlling overeating and controlling weight. Fiber also acts as a pre-biotic and thus helps maintain a healthy gut microbiome. Fiber slows the release of glucose into the bloodstream, preventing a rise in blood sugar.
• Millets are rich in essential nutrients including magnesium, which is known to improve insulin sensitivity.
• Regular consumption of millet improves lipid profile, which is beneficial for heart health. Since diabetes increases the risk of heart disease, consuming millet can be doubly beneficial.
• Millets are rich in a good amount of vitamins and minerals as well as antioxidants, which help reduce oxidative stress, a factor that can affect insulin sensitivity and secretion.

“Although millet is beneficial for diabetics for all the reasons mentioned above, it has a different GI range. Hence, one should be careful about the portion size. Also, it is important to note that blood The effect on sugar levels also varies on different individuals, so keep an eye on what types of other carbohydrates you are including in your diet and their portion sizes. Keep an eye on ingredients such as non-starchy vegetables, green vegetables, dairy and pulses/cereals and millets to prevent sudden spikes and drops in sugar levels, says Dr. Pasi.

Delicious ways to eat millet

According to Dr. Pasi, you can include some millet dishes in your diet to control diabetes:

1. Millet Upma: Replace the semolina with foxtail millet or barnyard millet and add vegetables and add spices. This becomes a nutritious and low GI breakfast option.

2. Bajra Khichdi: This is a comforting dish for dinner. You can combine millets (like pearl millet or small millet) and lentils and cook them with spices and vegetables. It is easy to digest and helps maintain stable blood sugar levels.

3. Millet Dosa and Idli: Try finger millet instead of rice. This will provide a probiotic-rich, fiber-rich meal. They are light, easy to digest and will help in maintaining the sugar levels.

4. Millet Salad: You can also try preparing a fresh salad made from cooked millet (such as kodo millet) with chopped vegetables, herbs and a light dressing. It’s a low-calorie, high-fiber option that’s perfect for a light lunch.

5. Millet Stir-Fry: Cooked millet (such as barnyard millet) can be mixed with stir-fried vegetables, tofu, or lean meat to create a nutritionally balanced meal. To give it a spicy taste, you can add ginger-garlic and some soy sauce to it.

6. Millet Porridge: This can become a simple meal so start your day with breakfast. Porridge made from any millet (such as foxtail millet), cooked with water or milk, and flavored with cinnamon and some nuts, can not only be a nutritious meal but also helps maintain blood sugar levels throughout the morning. Can also help.