Switching from white rice to millets is a simple and powerful way to manage diabetes naturally. Millets help control blood sugar while supporting overall health.
Are you a regular rice eater even though you are diabetic? Then it is time to rethink. White rice is a comforting home food. But for people with diabetes, it may cause more harm than good. Regular white flour causes blood sugar levels to increase quickly and has no fibre content, making it a possible contributor to blood sugar spikes in meals eaten on a daily basis.
So, what is a healthier alternative that still works for your Indian kitchen? It is millets for diabetics. Those tiny old grains that are full of goodness. They are digested slowly, keep you full longer, and regulate blood sugar levels more effectively. If you are seeking safe and natural ways to manage your blood sugar, replacing white rice with millets can be a simple step your body needs.
Ragi Dosa Mix
Why White Rice Can Be Risky for Diabetics
White rice contains high GI, that is, it is quickly digested in the body and rapidly broken down into sugar. It causes a rapid rise in your blood sugar levels, something diabetics should not indulge in.
White rice lacks fibre, protein, and some vitamins compared to whole grains. White rice is also easy to overconsume since it is quickly digested and does not leave you feeling full.
Most diabetics still consume rice twice or thrice a day because it is a habit. However, this can make it more challenging if you are looking for natural ways to manage blood sugar levels.
Why Should You Consume Millets
Millets are small grains and have been a part of Indian diets. Thousands of years ago, millets were a common part of almost every family's daily meals in India. They were not difficult to cultivate, required less water, and were good even in hot and dry conditions. That is why they were ideal for Indian farmlands.
But later on, wheat and white rice became the norm for the people to consume. These two were easily accessible in towns and cities. Millets were slowly forgotten in all households.
Now, once again, things are taking a turn. People are realising that millets are easy to cultivate and are also highly nutritious. Additionally, millets are Low glycemic index foods. That is why millets are making a comeback in a large way to Indian households.
A few of the most common millets and their benefits to the body are the following:
- Finger Millet (Ragi): Ragi contains a lot of calcium, which is needed to give good structure to bones and teeth. It is ideal for children, the elderly, and pregnant women.
- Foxtail Millet (Korra): This millet regulates blood sugar levels and helps in losing weight. It digests slowly and keeps you feeling full for a long time.
- Barnyard Millet (Sanwa): It is very light for the stomach and is readily digestible. That is why it is a good option for individuals who are sick, elderly, or anyone who prefers simple, unprocessed food.
- Little Millet (Kulki): This cereal is rich in fibre and iron. Fibre facilitates easy digestion, and iron aids in the production of healthy blood.
- Kodo Millet: Kodo is good for your heart and your digestive system as well. It helps decrease bad cholesterol and cleanses your stomach.
- Pearl Millet (Bajra): Bajra is nutritious and warms your body up in winter. It gives immense energy and is commonly consumed during winter.
All the millets are different, each with its own special benefits, but they are healthier than white rice. Having a variety of millets in your meals provides you with a mix of the necessary vitamins, minerals, and fibre.
Millets are beneficial for the body and the planet, and are easy to prepare once you know how to cook and which varieties are available. That is why millets have been referred to as the "smart grains" of the era.
Millets vs. White Rice: Nutritional Comparison
Let's look at Millet vs rice for diabetes:
|
Nutrient |
White Rice |
Millets |
|
Glycemic Index |
High |
Low to medium |
|
Fibre |
Very Low |
High |
|
Protein |
Low |
Moderate to High |
|
Vitamins |
Low after polishing |
Rich in B vitamins |
|
Minerals |
Limited |
Rich in iron, calcium, and magnesium |
|
Feeling of fullness |
Short-term |
Long-term |
Millets offer several benefits, including promoting slow digestion, reducing hunger, and helping to prevent blood sugar spikes. These are essential needs for diabetics.
How Millets Help Manage Diabetes
Millets are among the foods in nature that are appropriate for individuals who prefer managing blood sugar without relying on medication only. Millets provide your body with constant energy, stabilise sugar, and also protect against other health conditions. This is how millets help individuals with diabetes:
Gradual Release of Sugar
Millets are rich in fibre. Fibre slows down the process of digestion, thus sugar from food seeps into your bloodstream gradually, rather than suddenly. This prevents sugar surges after food intake, which is highly beneficial for individuals with diabetes.
Enhanced Usage of Insulin
When your body is resistant to insulin, sugar remains in your bloodstream rather than entering your cells. Millets can help improve your body's sensitivity to insulin, allowing for a more efficient use of blood sugar.
Lower HbA1c Levels
HbA1c indicates your average blood sugar levels over the past two to three months. All patients using millets on a regular basis may experience a reduction in their HbA1c value, which means improved long-term control of sugar.
Cholesterol Balance
Certain millets lower unhealthy fats in your body, including LDL cholesterol. It is beneficial as diabetes increases your risk of getting heart disease. Having millets will help both your sugar and heart.
Maintains a Healthy Weight: Excess weight makes diabetes management more challenging. Millets keep you fuller for a longer period, and therefore, you don't consume more than needed. Overheating is prevented, and weight reduction or a healthy weight is maintained, which is extremely useful in the regulation of blood sugar.
Due to the advantages mentioned above, the majority of doctors and nutritionists now recommend millets over white rice. Therefore, these are considered the best millets for diabetes and are recommended they be included in the daily meals.
Diet Breakfast Combo
Incorporating Millets into Your Daily Meal Diet
Concerned about incorporating millets into your daily cooking? Then, you can still eat your favourite foods without giving them up entirely. You just need to replace the staple grain.
Here are some simple steps to substitute:
● Replace white rice with foxtail or little millet for lunch or dinner. Have it with dal, curry, or curd.
● Begin the day with ragi porridge prepared in milk or water. Add jaggery or nuts for flavour.
● Use millet flour in your usual idli or dosa batter. They taste great and are soft.
● Cook upma or pongal using barnyard or kodo millet.
● Cook the millet by boiling, then combine it with sautéed vegetables, lemon juice, and olive oil to make a nutritious salad.
● Mix millets with your soup or khichdi along with moong dal and vegetables.
Additional Health Benefits of Millets, Aside from Diabetes
Millets are also healthy for the entire body in many ways. If you consume millets every day, you are providing your body with the proper type of fuel it requires to improve and function better.
The following are other remarkable health advantages of millets:
Heart Health
Millets may help reduce levels of bad cholesterol in the blood, which is beneficial since high levels can lead to blocked blood vessels. This makes it more difficult for your heart to pump blood effectively. They also support healthy blood pressure levels. That keeps your heart well and lowers the chances of a heart attack or stroke.
Improved Digestion
Fiber helps your intestines and stomach move food through the digestive system. Fibre keeps your digestive system clean and helps prevent issues like gas, bloating, or constipation from developing. If your stomach is working properly, you will feel lighter and more energetic.
Weight Control
If you wish to lose weight or remain healthy at your current weight, millets can prove useful. They fill and satisfy your stomach longer. This implies that you will not feel hungry earlier, and you will eat less without becoming weak or drained.
Energy Balance
Compared to food that provides you with immediate energy and then leaves you drained (such as sugary food), millets provide your body with stable and consistent energy. This does not tire you out throughout the day nor make you drowsy after meals.
Bone strength
Finger millet contains high calcium content. Calcium is essential for strengthening your bones and teeth. This is particularly helpful for growing children and elderly individuals who need to maintain their bone strength as they age.
Millets control blood sugar, and they are also good for your heart, stomach, weight, energy, and bones. They are thus a wise choice for individuals of all ages.
Multi Millet Dosa Mix
Winding Up
If you have diabetes and eat white rice every day, it's important to consider making a change. White rice increases your blood sugar and offers very few nutritional benefits. Millets are slow to digest, help you feel full longer, and supply your body with fiber, protein, and essential minerals.
Shifting to millets might be the simplest and most intuitive move towards controlling blood sugar and overall better health. Substitute rice on the plate with millet, which is better for your body and the earth.
Ready to begin? Explore Millex to find our pure and simple-to-cook millet products. From raw grain through to flour and pre-mixed foods, Millex offers simplicity when it comes to having diabetes-friendly grains in your kitchen. Begin your millet journey today with Millex.