Can i start Millets .Better to control sugar level for my good health

 

 Can i start Millets .Better to control sugar level for my good health

Could one humble grain help you to control diabetes blood sugar level Can people with diabetes  eats millets ? Obviously Yes!

MILLETS : Millets are high in protein and facilitate insulin sensitivity which, in turn ,makes them diabetes friendly grains.

Millet is actually a group of grasses with small seeds grown mainly in Asia and Africa. Millet has hearty nature , which helps it survive in dry climates. 

Compare to other cereal grains like wheat, rice and corn millets has loads of nutrition. Its high in

·         Fiber

·         Protein

·         Vitamins

·         Minerals

·         Antioxidants

Its also gluten-free. 

Insulin is hormone that the body uses to convert carbohydrates into energy. Having millets once in a while won’t have much of an impact ,but they should be included as part of regular diet if you want to have long term success in managing diabetes.

These factors make millets an effective food for controlling blood glucose levels ( GI : Glycemic index

1.    Low  GI Levels ( < 55) Kodo, Barnyard millets. Apple , Pear , Orange.

2.    Moderate GI ( 55-70) Foxtail , little finger, Pearl millets and Jowar. Pineapple , Papaya , Mango (depend upon ripeness)

Glycemic index of millets :

High GI foods lead to an immediate spike in blood glucose levels.

Low GI foods  get digested slowly to give a sustained glucose release without causing sudden spike in blood glucose levels.

GI is ranking of foods based on the digestion of the carbs by their effect on blood glucose levels. The GI measures how quickly carbohydrates in foods get converted into glucose and how much specific food increases your blood sugar levels.

Carbohydrate from different foods lead to various blood glucose response , depending upon the type of carbs consumed.

Glycemic index of foods helps to fine- tune your carb-counting while planning your meals, thus keeping blood sugar level under control.

How Millets benefits Diabetes:

Study performed on people of  type 2 diabetes , examine the effects of foxtail millet.

One study found that switching rice to foxtail millet at breakfast lower blood sugar after meals.

Due to the presence of high fiber content and antioxidants in millets it reduces the insulin spikes gradually and eases digestion for diabetes. Most importantly, grains are measure source of complex carbohydrates which provides satiety thus initiating the weight loss and reduces the blood sugar spikes . Moreover ,it takes a longer time of the body to metabolize and break down millets due to their low  glycemic load. This means that they are absorbed more slowly into the blood stream requires less insulin.

Research published a decade before in the Journal and Nutritional Disorders , Concluded that millets may reduce both fasting and post prandial ( after meal ) blood sugar levels in healthy individuals as well as type 2 diabetes.

Consumption of Millets : Which has low moderate GI foods can help in the prevention and management of type 2 diabetes and reduces the associated complications

·         Focus on balanced diet with measured amount of low or medium glycemic foods.

·         Practice food diary concept note down the carbohydrates – rich foods  you

are eating often and try to swap those foods with low or medium glycemic foods to maintain blood sugar levels. 

The serving sizes depend on the caloric needs of the individual and the choices may vary based on the meal timings and dietary meal preferences. Consult a qualified dietitian to plan your meals with low glycemic foods to maintain blood sugar levels and manage diabetes.

How to include Millets in daily meal :

There are many ways to incorporate millets in your daily meals

1.    Serve in the form of porridge for breakfast can add some green peace .

2.    Swape wheat , rice , sooji with millets in your meals.

3.    Toss cooked millets with grilled vegetables or fresh salad to make it more nutritious and filling.

4.    Prepare millet dosa varieties with different sauce , chutney accompaniments.

5.    Consume some millet noodles and multigrain pasta instead of Maida based ones.

6.    Drink slightly warm water instead of cold water . 

How much to consume Millets ?

Millets are rich in insoluble fiber which adds bulk to the stools, you must concentrate on portion size too with enough hydration.

The amount of millets to be consumed depends on the sugar level of an individual, gut health sensitivity and the calorie requirements. Consult with the dietician to get customized meal plan accordingly.

Here are the best Millets for diabetes :

FOXTAIL Millet : People with type 2 diabetes who consumed a special diet enriched with foxtail millet had lower the level of blood sugar level , cholesterol,triglicricydes. Another diet plan to eat foxtail instead of rice.

Finger Millet : Raises your blood sugar level slowly and gradually rather than sudden spikes. High fiber and low GI foods keep blood sugar level steady lower cholesterol an d help you to loose weight .

Barnyard Millets : It excreted the positive impact on blood glucose.

Finger Millets : Finger millet based diet lower glycemic response due to the high fiber content .

Pearl Millet : Pearl Millets are known to increase the insulin sensitivity and lower the level of triglycerides.it is also very effective controlling the diabetes because of it high fiber content. It gets digest slowly and releases glucose into blood at slower rate as compare to other food. This effectively helps to control blood sugar levels for long period.

MILLETS VZ CONVENTIONAL GRAINS :

The main difference lies in their insoluble fiber and nutritional content.

Millet is high in phosphorus ,magnesium, calcium  and among them finger millet is the most calcium rich source among the other cereals.

Millets are healthier version when compared to rice or  wheat because of its high dietary fiber , essential vitamins and minerals content required for the body .

Therefore it aid better digestion and nutrition value similar to that as fruits and vegetables.

Millets are not rich in fiber but also protein. Rice on other hand only protein content (  3%).

The presence of phytochemicals in millet grains has positive effect on human health by lowering the cholesterol and phytates in the body.

How to cook with Millets : Look for millets at

·         local natural food store or you can find

·         online grocery store . You will find it

·         on shelf along with quinoa and other whole grains .  You can buy it

·         Online , as well.

Millet has mild ,nutty  flavor that makes it a versatile addition to many type of meals.

To cook it First toast it in a pan for about 3 minutes with little bit of vegetable oil .

Then add 2-1/2 cup of boiling water for each cup of millet and cook it for 25-30 minutes until grains fluff up.

There are different ways like breakfast ,snack you can put millet into your meal.

Conclusion :

Millets are helpful diet instead of conventional meal to overcome diabetes for long periods.

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