Incorporate Millet grain into your diet moderately !

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There has been a lot of talk in the past few years about the health benefits of coarse grains. Coarse grains are whole grains that have been minimally processed and have a rough texture. Examples of coarse grains include oats, Maize/Corn, include Barley, Jowar (Sorghum), Bajra (Pearl Millet), Ragi (Finger Millet), rye, quinoa, and buckwheat. They are high in fiber, vitamins, and minerals and can help reduce the risk of heart disease, diabetes, and some cancers.
Millet is a versatile grain that is high in protein and fiber and can help lower cholesterol. As well as being an excellent source of B vitamins and minerals such as magnesium and zinc, it also contains a lot of B vitamins. Furthermore, it is gluten-free, so gluten-sensitive or allergic individuals will appreciate its benefits.

Why Millet is it a staple food?

There is a large amount of millet cultivation and consumption in many parts of the world, especially in Africa and Asia. Millet comes in several different varieties, including pearl millet, foxtail millet, proso millet, finger millet, and sorghum millet.
It is highly nutritionally dense and contains high levels of protein, fiber, vitamins, and minerals, making it a staple food in some regions. Additionally, porridge, bread, cakes, and fermented beverages are also prepared with it, making it a versatile ingredient.

These points are given by the Facebook group Nutrition and Dietetics

  • With a 52 glycemic index value, millets are rich in fiber and contain other nutrients as well. It’s a good substitute for rice and other refined carbohydrates.
  • Yes, millet can be used by diabetics as they are high in fiber which prevents sugar spikes. They are richer in minerals compared to wheat but the glycaemic index of some millets is high. Bajra and foxtail millets are helpful for diabetics.
  • Millet, an ancient cereal grain, has gained popularity for its high nutritional content and its potential to prevent diseases. Millet has become such an "it" food that it's earned the nickname, "the new quinoa."
  • Millet is actually a group of grasses with small seeds grown mainly in Asia and Africa. It's been around for thousands of years. Millet has a hearty nature, which helps it survive in dry climates.
  • Compared to other cereal grains like wheat, rice, and corn, millet has loads of nutrition.
  • Yes, millet can be used by diabetics as they are high in fiber which prevents sugar spikes. They are richer in minerals compared to wheat but the glycaemic index of some millets is high. Bajra and foxtail millets are helpful for diabetics.

Here is the Global data on Millet Production by the US Department of Agriculture

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A low-GI food, millet contains a low amount of simple carbohydrates and a high amount of complex carbohydrates. In other words, millet flour digests slower than wheat flour. Read more about low-GI food at

pearl millet field

Is millet good for diabetic patients?

According to Nutrition and Dietetics group member-Suneeti Khandekar, "For patients with diabetes, millets are welcome. They are rich in fiber and minerals, help keep the blood sugars steady, add variety to the diet, good gluten-free, and promote local farmers.

In the case of Diabetes with kidney disease (DKD), one must be watchful about the blood potassium levels and then incorporate millet."

Several studies have also found that millet consumption improves insulin sensitivity and glucose metabolism in type 2 diabetics. The study found that finger millet supplementation lowered systolic blood pressure in participants.

Although everyone's dietary needs are unique, the impact of millet on blood sugar levels can differ from person to person. In order to develop a balanced and healthy meal plan for people with diabetes, they should consult a healthcare professional or registered dietitian.

How millet is good for gut health?

There are several reasons why millet is beneficial for gut health:

  1. High in Fiber: It contains both soluble and insoluble fiber, which promotes regular bowel movements and reduces constipation risk by encouraging regular bowel movements.
  2. Prebiotic Properties: Studies suggest millet fiber promotes a healthy gut microbiome by feeding beneficial bacteria in the gut.
  3. Gluten-Free: It does not contain gluten, so it is a safe choice for people with celiac disease or gluten intolerance. In order to maintain healthy gut health, it is beneficial to eliminate gluten from the diet. Gluten can cause irritation and damage to the small intestine, so removing it from the diet may be beneficial.
  4. Low FODMAP: It is considered low in FODMAPs, which are short-chain carbohydrates that can cause digestive symptoms in people with irritable bowel syndrome (IBS) or other gastrointestinal disorders.
man with hands on his abdomen suffering after eating too much

Nevertheless, this grain affects gut health differently for each individual and its impact varies based on their digestive system. You should consult a healthcare professional if you have any concerns about your gut health.

Can millet cause any health problems?

It is generally considered safe to eat, but some people may experience digestive issues. Some people may find millet difficult to digest because it contains lectins. Consumption of too much can also cause bloating and flatulence due to its high fiber content. Millet and other grains may cause allergies in some people. Read more concerns at

It is important to seek medical attention as soon as possible if you experience symptoms such as hives, itching, swelling, or difficulty breathing after consuming millet.

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