Millet is a highly nutritious grain that has a high protein content, and is also high in fiber. In fact, millet products can help lower cholesterol and blood pressure, as well as help your body burn fat. The main reason for this is that millet has a low glycaemic index, which means that it helps you feel full for longer, and also improves blood sugar levels.
Low Glycaemic Index
Millets are whole grains with a low glycaemic index (GI). They help reduce blood sugar spikes, which are important for people with diabetes. These foods have antioxidants and are a source of fibre.
The glycaemic index is a calculation of the speed at which carbohydrates raise your blood sugar level. It ranks food on a scale of 0-100, with foods with lower GI values being more slowly digested and less likely to raise blood sugar.
One study reported that eating millet reduced fasting glucose levels by almost 12%. A longer term study found that consuming millet helped to reduce post-prandial blood glucose levels by up to 15%.
There are many varieties of millet. Some are low in calories and contain magnesium, manganese and copper. Millets are hearty and can withstand high temperatures and minimal water.
Omega-3 Fatty Acids
Omega-3 fatty acids are very important for the human body. They have anti-inflammatory properties. In addition, they are beneficial for both the brain and the cardiovascular system. Having adequate levels of these fatty acids may protect the human body from chronic diseases such as arthritis, heart disease, and diabetes.
Millet has long been used in Africa and Asia as a staple food. Studies have shown that it helps in controlling blood sugar. It is also high in fiber.
Millet contains a variety of vitamins and minerals. These nutrients are especially beneficial for people with diabetes. You can use diabetes friendly millet products.
Besides its health benefits, millet is gluten-free. This makes it a very popular food for many people. The fiber in millet slows down digestion. During digestion, the fiber can help reduce the blood sugar spikes.
Lower Blood Sugar Levels
If you are a diabetic, a millet based meal plan can help you control your blood sugar levels. Millet is a great source of fibre and antioxidants that help keep your blood sugar levels steady. In addition, it can help lower your risk of developing type 2 diabetes.
There have been many studies on the benefits of millet in managing diabetes. But, there was no consensus on whether it actually worked. A group of researchers conducted a systematic review to determine whether millets had the potential to make a difference.
They reviewed 65 human studies involving 11 different types of millet. The results showed that millet has a low glycemic index. This is the number that indicates how fast a carbohydrate raises your blood sugar level.
Reduce Cholesterol and Blood Pressure
Millets have been associated with a host of health benefits. They are rich in fibre, minerals, and nutrients. These millet-based foods are also good for your blood lipid profile, and help to reduce the risk of hypertension and other related conditions.
Its bioactive compounds, like polyphenols, may have antioxidant and anti-inflammatory properties. Moreover, the glycemic index is relatively lower for millets.
A review published by the Journal of Food and Nutritional Disorders analyzed the impact of millets on blood sugar levels in people with type 2 diabetes. The results show that, on average, eating millet reduced blood sugar after a meal by about 15 percent.
Besides the reduction in glucose, millet consumption also reduced LDL-C levels, the fatty acid that has been linked to a higher risk of cardiovascular disease. Furthermore, consuming a little millet made you feel full, while its hypoglycemic properties were able to improve glucose absorption.
Diversification of food production and consumption to encourage the use of millet
Millet is a staple crop of millions of dryland farmers in sub-saharan Africa and Asia. It is also a nutrient-rich grain with high fiber and antioxidant content, which can help improve diabetes management.
Studies have shown that eating millet can lower blood sugar levels in people with type 2 diabetes. However, it is not widely used in processed food industry. But newer food companies are formulating millet-based products. You can get these types of products in market.
Millets can also be an effective way to control B-complex vitamin deficiency. They can also reduce the risk of obesity. In addition, they can reduce fasting blood sugar and post-meal blood glucose.
Several types of millets are grown around the world. Some of them include Job’s tears (Guinea savana), pearl millet, finger millet (ragi), and foxtail millet. At our website you will get other details also.