Millets are not just foods that give you energy, but also contain nutritional value that can overall help to maintain your health. There are multiple uses of millets, for example:
- Millets help you to control your blood sugar. Millets have a lower glycemic index, so they raise the blood sugar level slowly in comparison to refined grain. There are several studies and reviews that link millets to having better glucose response and therefore improving diabetic management.
- It is easy to digest as their high fiber helps to regulate the bowel movement and supports gut health.
- Millets are rich in fibers and minerals such as magnesium that are associated with healthier cholesterol levels and cardiovascular support.
- Also, nowadays there is a new trend of gluten-free diets, so naturally speaking, millets become such a choice as they are gluten-free and they can be used by people with celiac disease.
Millet for Diabetes Management-
When we talk about diabetic management, millets become the choice of the hour because they tend to have a low glycemic impact. Among them, the choice becomes barnyard millet and foxtail millets because they have the lowest glycemic impact among common other millets. Barnyard millet becomes one of the top choices because its reported glycemic index is around 41, which is the lowest among other millets.
After that, the second best choice would become a strong candidate, foxtail millets, having a low to moderate glycemic index of around 50 to 60. Among the low to middle 50 to 60 range, it is also suggested in some studies that it may improve glycemic control.
You can also use millets like Kodo millets that have a low to intermediate glycemic index range. Little millets are useful for diabetes-friendly meals, but they have a higher glycemic index. When compared to barnyard millet, also known as bajra, it can fit a plan for diabetes care, but it is generally not as low GI as foxtail or so.
Now your choice in your daily lifestyle becomes that if you have to minimize the blood sugar spikes, then once you start with barnyard millet and then to foxtail millets and Kodo millets, you can also use finger millets, ragi, for this nutrition, but it has a higher glycemic index, so it does not become the best in diabetes care.
Millets are also good antioxidants. Their phenolic compounds help protect cells from oxidative stress and also may support anti-inflammatory benefits. You can use millets in a meal with dal and vegetable.
Millet for weight loss
Milets helps you to lose weight by making you feel that you have eaten enough for a longer time, so you eat less. This is because they contain high fiber. They add bulk and slow the overall stomach emptying. The food stays long in the stomach, and you will feel less hungry.
It mainly consists of carbohydrates that are digested more slowly than refined grains. When the glucose enters your bloodstream more gradually, you will get less sharp spikes in glucose in your blood and would have a better blood sugar response. This ultimately will crash the triggering of cravings. Protein can support fullness and may improve insulin sensitivity, which helps to control appetite signals.
