Research by the World Health Organization shows that millet has a low glycemic index (GI), ranging from 52-69, much lower than white rice and wheat, helping to slow down the increase in blood sugar after meals. This is explained by the high fiber and protein content in millet, which helps slow down the digestion of carbohydrates and improve insulin sensitivity.
A meta-analysis published in the journal Frontiers in Nutrition found that regular consumption of millet can reduce fasting blood sugar levels by up to 12% and post-meal blood sugar levels by up to 15%. In fact, in people with prediabetes, hemoglobin A1C levels were reduced by up to 17%, enough to bring blood sugar levels back to normal. Furthermore, millets such as ragi and foxtail millet are rich in minerals such as magnesium and potassium, which contribute to maintaining cardiovascular health and enhancing glucose metabolism.
Millet can be easily incorporated into the diet by replacing rice or making flour to make banh mi, congee, or salads. Consuming millet not only helps stabilize blood sugar, but also provides essential nutrients, supports weight control, and prevents complications related to diabetes.
