Millet And Diabetes
Discover the benefits of millets for diabetes management. Learn about their low glycaemic index, blood sugar regulation, and how to include these nutrient-dense grains in your diet.
Written by Dr Sonia Bhatt
Last updated on 3rd Jul, 2025
Diabetes is a chronic metabolic condition caused by high blood glucose levels, which result from insufficient insulin production or ineffective insulin use. Insulin, a hormone produced by the pancreas, helps cells utilise glucose for energy. The primary types of diabetes include type 1, caused by an immune attack on insulin-producing cells, and type 2, characterised by poor insulin utilisation or resistance. Uncontrolled diabetes leads to hyperglycaemia, which can damage vital organs over time, such as the eyes, kidneys, nerves, and heart. Managing diabetes involves lifestyle changes like maintaining a healthy weight, exercising regularly, following a balanced diet, and avoiding smoking, as recommended by WHO. Recently, millets, nutrient-dense grains, have gained attention as a dietary intervention for their potential in diabetes management.
Understanding Millets and Their Nutritional Profile
The name millet refers to a diverse collection of crops distinguished by their small, coarse grains widely grown on marginal soil in dry parts of the world. Millets are nutritionally very dense with primarily carbohydrates and varying amounts of proteins, fats, and dietary fibre. Other nutrients include magnesium, iron, calcium, antioxidants, essential amino acids, and polyunsaturated fatty acids (PUFAs). Table 1 gives the various millets and their nutritional profile published by the Indian Institute of Millets research.
Table 1. Nutritional Benefits of Millets (for 100g of each millet)
| Protein (g) | Fibre (g) | Minerals (g) | Iron (mg) | Calcium (mg) | |
| Sorghum | 10 | 4 | 1.6 | 2.6 | 54 |
| Pearl millet | 10.6 | 1.3 | 2.3 | 16.9 | 38 |
| Finger millet | 7.3 | 3.6 | 2.7 | 3.9 | 344 |
| Foxtail millet | 12.3 | 8 | 3.3 | 2.8 | 31 |
| Proso millet | 12.5 | 2.2 | 1.9 | 0.8 | 14 |
| Kodo millet | 8.3 | 9 | 2.6 | 0.5 | 27 |
| Little millet | 7.7 | 7.6 | 1.5 | 9.3 | 17 |
| Barnyard millet | 11.2 | 10.1 | 4.4 | 15.2 | 11 |
| Brown top millet | 11.5 | 12.5 | 4.2 | 0.65 | 0.01 |
Published by Indian Institute of Millets Research, 2024
Types of Millets
Millets are small-seeded grains categorised into major millets and minor millets.
Major Millets
Finger Millet
Sorghum Millet
Pearl Millet
Minor Millets
Foxtail Millet
Barnyard Millet
Kodo Millet
Little Millet
Proso Millet
Brown Top Millet
Health Benefits of Consuming Millets
Millets are ancient grains celebrated for their exceptional nutritional value and health-promoting properties. Millets provide an approximate energy yield of 320-370 kcal per 100 g of millet consumption. Rich in dietary fibre, proteins, vitamins, and minerals, they provide a wholesome addition to the diet. These grains support blood sugar regulation, enhance digestion, regulate cholesterol metabolism, boost heart health, and contribute to bone strength. Additionally, their antioxidant content helps combat free radical damage, making millets a powerhouse of health benefits. Including millet in daily meals offers a natural, sustainable way to improve overall well-being.
Glycaemic Index [GI] of Millets
The key to being a healthy food option lies in millet's low glycaemic index (GI). The glycaemic index is a numerical scale that measures how quickly a carbohydrate-containing food raises blood sugar levels after consumption. Millets, on average, have a GI of 52.7 which is less than white rice (66), corn flour (70) and refined wheat flour (85). Studies reveal that millets maintain a lower GI than rice, wheat, and maise even after common cooking methods like boiling, baking, and steaming.
Mechanism of Millets in Blood Sugar Regulation
The hypoglycaemic effect (lowering of blood sugar level) of millets is associated with the nutritional composition of millets.
Millets have slowly digested starch (low GI), which in the intestines prolongs the process of breaking down and absorbing carbohydrates. This leads to sustained release of glucose in the blood, attributed to diabetes prevention.
Millet's high-protein content improves glycaemic response by raising insulin sensitivity.
Millets are rich in dietary fibre content which improves insulin sensitivity and thus leads to better sugar control.
Phenolics in millets have inhibitory effects on starch-digesting enzymes which effectively reduce post-prandial blood glucose levels.
The efficiency of insulin and glucose receptors in the body is improved due to the good magnesium content of millets.
Diabetics show major signs of extreme feelings of hunger and frequent food cravings. Millets reduce the duration of gastric emptying to maintain constant body glucose balance.
Comparing Millets and Other Grains
Millets and other grains vary significantly in their nutritional composition, offering unique benefits for health and dietary needs. Understanding these differences is crucial for making informed dietary choices, particularly for individuals managing conditions like diabetes. Compared to refined grains like white rice and wheat, millets offer:
Higher fibre content.
Resistant or slow-digested starch
A more balanced protein profile with essential amino acids
More vitamins and minerals
Gluten-free diet option
Millets generally have a lower GI compared to wheat and rice. Consequently, while refined grains can cause rapid blood sugar spikes, millets provide a slower, more sustained release of glucose. This makes them an ideal substitute for managing blood sugar levels in diabetic individuals.
Integrating Millets Into a Diabetic Diet
Incorporating millets into daily meals can significantly enhance the nutritional value of the diet, offering a gluten-free alternative rich in essential nutrients. Millets can be very easily incorporated into a diet. Fermented millet recipes, such as Ambali, are a good idea to maintain or balance gut microflora. Millet flour can be used to make chapattis (flattened Indian bread), dosas (fermented Indian bread), and bread to eat with vegetables, legumes, and pulses of choice. Noodles, vermicelli, and pasta made from millet are also now available. Millets can be consumed at any time of the day. Initially, a low amount of millet should be incorporated into the diet with a gradual increase. As the nutritional composition of millets is different from conventional grains, there are a few important rules for cooking and consuming millets.
Soak millets for at least 6-8 hours before cooking
Wash millets once or twice before soaking
Unpolished millet is more nutritional than polished\
Consume plenty of water to aid the digestion of millets
Precautions and Considerations
For most people, millets are safe to consume and offer significant nutritional benefits Yet, it's essential to be aware of potential side effects, which are typically mild and uncommon. Here are some key considerations:
Allergic reactions: occur rarely. Itching, hives, swelling, or breathing difficulties
Digestive discomfort: bloating, gas, or diarrhoea
Goitrogenic properties: thyroid imbalance
Oxalate content: kidney stone formation in susceptible individuals
Conclusion
Millets are nutrient-rich future crops with energy content comparable to regular cereals. Their high fibre, vitamin, mineral, and phytochemical content make them an excellent choice for balanced and affordable meals. With a low glycaemic index and rich nutritional profile, millets effectively regulate blood sugar, reduce diabetes complications, and promote overall health. Incorporating millets into a well-planned diet, alongside medications and regular exercise, can greatly benefit individuals with diabetes, making them a valuable addition to diabetic management strategies.
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