Millets are tiny, naturally gluten-free grains that are rich in dietary fiber. They are becoming more and more popular among many people every day because of their advantages. Explore the benefits of various millet varieties, known for their low glycemic index and high fiber content, ideal for stabilizing blood sugar levels. Let’s examine the best millets for diabetes in the following article, along with some detailed millet-based recipes for healthy snacks for diabetics.
Best millets for diabetes
Millets are a great choice for a diabetes-friendly diet as they have a lower glycemic index compared to some other grains. To be honest, there is no best millet for diabetes; all millets are beneficial as long as they are consumed in moderation.
Diabetic-friendly millet recipes
You might be wondering how to include millet in your recipes as you are aware of its health benefits for diabetics. Don’t worry, we’ve included a few millet recipes that you can easily make at home.
| Millet recipe | Nutritional value |
| Ragi (Finger Millet) Dosa Ingredients: Ragi flour, urad dal (black gram), fenugreek seeds. Serve with mint or coconut chutney and a side of sambar | Per Dosa – Calories: 100 -120 – Carbohydrates: 20-25g – Protein: 2-4g – Fiber: 2-3g |
| Foxtail Millet Upma(Thinai) Ingredients: Foxtail millet, mixed vegetables, mustard seeds, urad dal, curry leaves. Garnish with chopped coriander and serve with a dollop of plain yoghurt. | Per serving – Calories: 150-180 – Carbohydrates: 30-35g – Protein: 4-6g – Fiber: 4-5g |
| Barnyard Millet Pongal (Kuthiraivali ) Ingredients: Barnyard millet, split yellow moong dal, black pepper, ghee, cumin seeds. Enjoy with coconut chutney and sambar. | Per serving – Calories: 200-220 – Carbohydrates: 35-40g – Protein: 6-8g – Fiber: 3-4g |
| Kodo Millet Idli (Varagu) Ingredients: Kodo millet, urad dal, poha (flattened rice), and fenugreek seeds. Serve with tomato or mint chutney and sambar. | Per Idli – Calories: 50-60 – Carbohydrates: 10-12g – Protein: 2-3g – Fiber: 1-2g |
| Little Millet Upma (Samai) Ingredients: Little millet, mixed vegetables, mustard seeds, chana dal, green chillies. Top with grated coconut and serve with a side of buttermilk. | Per serving – Calories: 180-200 – Carbohydrates: 30-35g – Protein: 5-7g – Fiber: 4-5g |
| Pearl Millet (Bajra) Porridge (kambu) Ingredients: Pearl millet flour, water, a pinch of salt. Sweeten with a small amount of jaggery or stevia. Add chopped nuts for texture. | Per serving – Calories: 120-14 – Carbohydrates: 25-30g – Protein: 2-4g – Fiber: 2-3g |
| Quinoa and Mixed Millet Pesarattu (Green Gram Dosa) Ingredients: Quinoa, mixed millets, green gram (moong dal), ginger, green chillies. | Per pesarattu – Calories: 120-150 – Carbohydrates: 20-25g – Protein: 5-7g – Fiber: 3-4g |
| Sorghum (Jowar) Upma Ingredients: Sorghum, mixed vegetables, mustard seeds, urad dal, curry leaves. | Per serving – Calories: 180-200 – Carbohydrates: 35-40g – Protein: 5-7g – Fiber: 4-5g |
| Proso Millet Poha (Panivaragu) Ingredients: Proso millet, flattened rice (poha), mustard seeds, curry leaves, peas. | Per serving – Calories: 150-180 – Carbohydrates: 30-35g – Protein: 4-6g – Fiber: 3-4g |
| Mixed Millet Adai (Savory Pancake) Ingredients: Varied millets, urad dal, chana dal, fenugreek seeds, onions, and spices. | Per adai – Calories: 150-180 – Carbohydrates: 25-30g – Protein: 5-7g – Fiber: 4-5g |
| Bajra (Pearl Millet) Roti with Methi (Fenugreek) Leaves Ingredients: Bajra flour, methi leaves, water. | Per roti – Calories: 80-100 – Carbohydrates: 15-20g – Protein: 2-3g – Fiber: 2-3g |
| Barnyard Millet Dosa Ingredients: Barnyard millet, urad dal, poha, fenugreek seeds | Per dosa – Calories: 100-120 – Carbohydrates: 20-25g – Protein: 2-4g – Fiber: 2-3g |
| Little Millet Pongal Ingredients: Little millet, split yellow moong dal, black pepper, ghee, and cumin seeds. | Per serving – Calories: 180-200 – Carbohydrates: 30-35g – Protein: 6-8g – Fiber: 3-4g |
Remember to control portion sizes, include a variety of vegetables, and use minimal oil in your cooking. Moreover, these nutritional values are approximate and can vary based on specific ingredients and serving sizes
To conclude
By adhering to our millet-based recipe, you can effectively manage your diabetes and live an active life. Remember to consult with your doctor or a registered dietitian for personalized advice based on individual health conditions.
