In recent years, the spotlight on healthy eating has intensified, especially for individuals managing diabetes. Amidst the plethora of dietary options, one food group that has emerged as a nutritional powerhouse is millets. Often considered as a staple in various cultures, millets are gaining recognition for their positive impact on health. In this article, we’ll explore people with diabetes benefits of millets and provide tips for incorporating millets into a diabetes-friendly diet.
- Can People with Diabetes Consume Millets?
- Why Millets Are Beneficial for Those with Diabetes?
- Types of Millets That Are Specifically Beneficial for Diabetes
- Tips for Consuming Millets
Can People with Diabetes Consume Millets?
Millets are generally safe for diabetes These ancient grains have a lower glycemic index, meaning they cause a slower rise in blood sugar levels compared to refined carbohydrates like Maida. Additionally, millet is rich in fiber and contributes to overall digestive health. it is advisable to always consult with a healthcare professional or a nutritionist to tailor millet consumption to individual dietary needs and health conditions.
Why Millets Are Beneficial for Those with Diabetes?
The complex carbohydrates present in millets are digested slowly, preventing rapid spikes in blood sugar levels making them a valuable addition to the daily nutritional intake. The benefits of millets extend beyond their low glycemic index and high fiber content. Millets are a rich source of nutrients, including vitamins, minerals, and antioxidants like B vitamins, folic acid, calcium, starch, sterols and phenolic compounds which play vital role in supporting overall health.
Types of Millets that Are Beneficial for Diabetes
- Foxtail Millet (Kangni): Foxtail millet is among the oldest cultivated millets. Known as kakum, korralu, kora, kangni or navane in different languages. It is a source of minerals like iron and calcium. It is also a source of healthy complex carbohydrates that can help managebalance blood sugar. manage
- Barnyard Millet (Sanwa): Barnyard millet is also called shyama, khira and udalu in different regions. It is nutritionally dense, with fibre content. It has plenty of iron, which makes it a great source of this mineral. With a low-glycaemic index, barnyard millet is also gooda source of nutrition for diabetics
- Finger Millet (Ragi): Popular in Karnataka as ragi and in Maharashtra as nachni. This red-coloured grain is a healthy substitute for rice and is a source of protein. Ragi has a low glycemic index and is ideal for those watching their blood sugar. It contains amino acids, vitamin A, vitamin B, phosphorous, and fibre. Ragi balls or mudde are very popular in Karnataka and are said to be highly nutritious.
- Kodo millet (kodon):Kodo millet, is also called kodon, hadra, varagu or arika. Kodo millet is source of B vitamins, folic acid. protein and fibre It can be easily included in diversified diet for diabetics.
Consult with a nutritionist if you can add the above millets in different ways to your daily diet for dietary management of diabetes.
Tips for managing daily diet
As you enrich your diet with the best types of millets for diabetes management, here are some diet-related tips you can keep in mind. \
- Check on food intake: The energy value of the diet and its proportionate distribution needs to be calculated for each diabetic patient individually. In general, the – dietary calories recommendations are 55% – 60% from carbohydrates, 15% to 20% from protein and 15% to 20% from fat. Eat foods with more fiber. Choose foods such as vegetables, whole grains, low-fat or skim milk. Drink water for daily hydration.
- Portion control: – Be mindful of portion sizes to prevent overconsumption and maintain a healthy balance in diet.
- Diversify Millet types: Include a variety of millets in diet to benefit from the unique nutritional profiles of each type. One of the best way to do this is by using a mix of different types of millet flour like Aashirvaad’s Multi-Millet Mix. This flour is made from jowar, bajra, ragi, navane and quinoa.
- Regular Monitoring: Regularly monitor blood sugar levels to understand how millets and other foods affect your body, adjusting your diet as needed. Taking care of yourself and your diabetes can help you feel good today and in the future.
In conclusion, millets are a commendable ally in the journey of dietary management of diabetes. Their lower glycemic index, high fiber content, and nutrient-rich composition makes them an excellent choice for Among the diverse millet varieties foxtail, barnyard, finger, and kodo millets can be easily incorporated for dietary management of diabetes. As a responsible leader in foods business, ITC recognizes the potential of incorporating millets into diets , aligning with the nation’s vision of health and nutrition. By embracing millets, individuals can take a significant step towards a healthier and more diabetes-conscious lifestyle.
