Diabetes is such a disease, which once it occurs, remains with it for life. According to health experts, diabetic patients should keep a close watch on their diet. Include sugar free things in the diet. Must eat things like broccoli, carrot, tomato, orange, lemon, berries, apple, grapes etc as by eating them, the sugar level remains under control. If you are suffering from diabetes, then you can get rid of this disease by consuming millet in your diet.
Yes, a new research suggests that the consumption of millet reduces the risk of type 2 diabetes and also helps people suffering from diabetes to manage their blood glucose levels. This study shows that the amount of millet in the diet can benefit not only diabetics but also those who do not have diabetes. So today we are back with one more article where we will cover the topic Millet for Diabetes: How It Affects Blood Sugar so read it till the end.
What is Millet and its relation with Diabetes?
Millet is a whole grain and it is consumed more in rural areas. Fibre and good carbs are also found in it and it takes time to digest due to the presence of insoluble fibre. So, the sugar level in the blood does not increase instantly. Diabetes patients must include millet in the diet to control sugar. For this, a person can eat millet bread, millet khichdi in breakfast, in lunch or in a dinner.
How Millet Affects Blood Sugar
Indian food is full of variations. Many types of grains are also included in our food, which not only increase the taste of food, but are also very beneficial for health. Millets are also one of them. The nutrients present in millet or Bajra make this grain special. Bajra is widely used in the cold season and its khichdi is also very much liked and due to the qualities present in millet it is now used for sugar patients.
Abundant nutrients are present in millet. This is the reason why it is very beneficial in many diseases. From controlling blood sugar to reducing weight, millet acts like a ‘panacea’ in many cases.
Compared to wheat and maize, more nutrients are found in millet and it is gluten free. According to reports, its glycaemic index (GI) is 54-68. It contains abundant dietary fibre, protein. Apart from this, amino acids, vitamins and minerals help in keeping the blood sugar level in balance.
Glycaemic index of Millets
High Glycaemic index foods lead to an immediate spike in blood glucose levels while low Glycaemic index foods get digested slowly to give a sustained glucose release, without causing sudden spikes in the blood sugar levels.
|Low Glycaemic index (< 55)||Moderate Glycaemic index (55-70)|
|Kodo and barnyard millets||Foxtail, little, finger, pearl millets and jowar|
|Apple, orange, pear||Papaya, mango Pineapple|
Diabetes Diet: Can Millet/Bajra Help Control Blood Sugar Levels?
Type 2 diabetes is a metabolic disorder, which is considered to be the most common form of diabetes. Type 2 diabetes occurs due to increased sugar level in the blood. It is not curable but it can be controlled with the correct diet and medicines. Magnesium is found in millet which can be beneficial for type two diabetes patients.
You can control diabetes by consuming roti made of millet. A study has shown that millets reduce the risk of type 2 diabetes. Not only this, it is also helpful in managing the blood sugar level in people with diabetes.
How Millet (Bajra) Helps in Maintaining Blood Sugar Levels?
Millet is one of the traditional grains consumed in India. It has been a part of our diet for centuries along with rice and wheat. Due to the good quality carbohydrates in it, millet is a great way to control blood sugar. By having millet item in breakfast, energy remains in the body throughout the day. According to diet experts, the starch present in millet has a positive effect on diabetes, which slowly converts into glucose.
Benefits of millet in diabetes
- Millet reduces bad cholesterol by increasing good cholesterol.
- The risk of heart disease is associated with diabetes, so including millet in diet helps in reducing many heart problems.
- Millet is rich in fiber and it is very good for diabetic patients. Actually, it helps in slow digestion. As a result, sugar reaches the blood stream more slowly, reducing the risk of high blood sugar levels.
- Millet is rich in magnesium by this the risk of diabetes can be reduced to a great extent by its use.
- The glycaemic index of millet is 54, which makes it a medium glycaemic index food.
FAQs- Millet for Diabetes: How It Affects Blood Sugar
Yes, sugar patients can eat Millet bread/bajra roti. Fiber, magnesium and other nutrients are found in millet, its glycaemic index is low, due to which blood sugar level can be controlled
If you also eat some essential foods that control diabetes, then include another name in it, that is millet.
As per some studies, People suffering from diabetes, if consume millet in there daily diet, then blood sugar level can decrease by 13-14 percent. Their blood glucose levels are more likely to progress from diabetes to pre-diabetes
Although, it is difficult to call any flour as sugar free flour, but you can eat the flour of buckwheat, ragi, gram, barley, jowar, gram flour etc. to keep the blood sugar level under control