Millets for People with Diabetes

Dr. Vimala Sanjeevi & Ms. Rohini U.

Dept. of Nutrition.

Millets are a group of small-seeded grasses which can grow in dry lands and land with poor soil quality and requires much less water that rice and wheat. They are a major crop in the semi – arid tropics of Asia and Africa. They are a rich source of Vitamin B especially niacin, B6, folic acid, and minerals such as calcium, phosphorus, iron, potassium, magnesium and zinc.

Millets include jowar (great millet), ragi (finger millet), korra (foxtail millet), arke (kodo millet) and sama (little millet). All these are available in the form of rice (example: foxtail millet rice), rawa (example: jowar and bajra rawa) and flour. These may look coarse and unappealing when compared to mill polished white rice, but provide immense health benefits.

Millets are part of our forgotten tradition. People  forget that 50 years ago everyone was eating these grains. There are different millets, each with a unique flavour.

Millets are very nourishing

      

 In general,

• Millets contain lignans that act against hormone - dependent cancers and also help reduce risk of heart disease. 
• The high phosphorus content plays a vital role in maintaining the cell structure of the human body. 
• Lecithin is excellent for strengthening the nervous system. 
• They are gluten free and so are appropriate for those with celiac disease or other forms of allergies or intolerance to wheat. 
• Millet is alkaline and easily digested and has low glycemic index. 
• Millet protects from constipation and has a probiotic effect. 
• The high levels of tryptophan in millet produce serotonin which is calming. 
• All millets show high antioxidant activity. 
• The high protein content makes it a significant addition to a vegetarian diet.

For people with diabetes, millets contain insoluble fibre that reduces the secretion of bile acids, increases insulin activity and lowers triglycerides and prevents spikes in the level of blood glucose. They are a good substitute for rice. The magnesium acts as a co-factor for more than 300 enzymes including those involved in the body’s use of glucose and secretion of insulin. The B vitamins help in processing carbohydrate from foods. The fat content is 75% heart healthy PUFA.

Consuming carbohydrates that have been processed or refined can cause extreme ups and downs in blood glucose levels, overwork the liver and pancreas and rob the body of existing vitamin and minerals such as calcium and magnesium from its stores in order to break down and digest food properly.

How to use millets

Include it gradually into your diet.

• Mix it with rice or use it instead of rice and potatoes. 
• Add millet flour to idli/dosa batter or chapatti dough. 
• Make cookies, cakes, bread and laddus with whole wheat and jowar flour and jaggery. 
• Use millet rawas and millet rice to make khichdi/upma with lentils and vegetables. 
• Use sprouted millets in salads and soups. 
• Add millet to your favourite chopped vegetables and make a stir fry. 
• Make breakfast porridge with cooked millet and add your favourite nuts and fruits to it.

Regular consumption of millet is associated with reduced risk of T2DM.