There's been increased interest in millets lately as a source of potential health benefits for patients who have diabetes. Foxtail, pearl, and finger millet have fiber, nutrients, and other compounds that would aid in regulating blood sugar, ancient grains, so let us see why millets should be the answer for diabetics and how its presence in their diet might reflect blood sugar regulation and well-being.
The most significant advantage of millets is that they are gluten-free and widely available as organic products. Millets can provide a safe, nutritious alternative to wheat, rye, and barley for diabetics who are gluten sensitive or have celiac disease. Gluten-free millets do not put as much burden on the digestive system and therefore are unlikely to cause inflammation in people suffering from autoimmune conditions or common digestive problems associated with diabetes.
Besides that, organic millets are rich in natural nutrients with no pesticides and additives. Therefore, it is a cleaner and healthier option. Organic farming helps preserve the quality of the soil and minimizes exposure to chemicals, which is one of the main components of holistic management for diabetes.
To keep stable blood sugar, complications like damage to the eyes, kidneys, nerves, and heart may occur. The greatest challenge will be in controlling how fast food products elevate blood sugar after consumption, or glycemic response. Those that digest and get absorbed quickly, such as refined grains and sugary snacks, elevate blood sugar very rapidly. Foods with slower digestion lead to a slower and more controllable elevation.
Millets are low on glycemic index; that is, they slowly and steadily release glucose into the bloodstream. This slows the rise of blood sugar sharply, thus making millets an excellent choice for diabetic diets.
Millets are also known as "nutri-cereals" because of their high nutrient value. These grains are rich in fiber, protein, vitamins, and minerals such as magnesium, phosphorus, and iron. Each variety of millet offers different benefits, but they all have properties that assist in the regulation of blood sugar levels. These are:
Fiber: The high fiber content in millets slows down the digestive process, which helps regulate blood glucose levels.
Protein: Protein consumption slows down the process of digestion, thus assisting in the feeling of repletion and maintaining blood glucose level.
Antioxidants: The primary antioxidants in millets include polyphenols, which inhibit the formation of oxidative stress. Oxidative stress has been related to several complications that can emerge from diabetes.
The glycemic index is the scale which categorizes the carbohydrates according to the rate at which they raise the blood sugar level. Foods with high GI raise the blood sugar level quickly, while those with low GI raise it slowly. Most of the millet varieties fall into the low to moderate GI category, making them suitable for diabetic patients.
Here's a quick look at some popular millets' glycemic index:
Foxtail Millet: GI around 54
Pearl Millet: GI around 55
Finger Millet: GI between 65-70
Little Millet: GI around 50