Table of Contents
Millet is a nutritious, gluten-free grain that has gained popularity among people managing diabetes. Its low glycemic index makes it a suitable carbohydrate choice for maintaining stable blood sugar levels. However, proper preparation and portion control are essential to maximize its benefits and avoid potential blood sugar spikes.
Understanding Millet and Its Benefits
Millet is rich in fiber, vitamins, and minerals, which contribute to overall health. Its low glycemic index means it releases glucose slowly into the bloodstream, helping to prevent sudden increases in blood sugar. Including millet in a balanced diet can support better blood sugar management and improve digestion.
How to Incorporate Millet Safely
To safely include millet in your diet, start with small portions and monitor your blood sugar response. Cooking millet thoroughly enhances digestibility and reduces the risk of gastrointestinal discomfort. Combining millet with vegetables, lean proteins, or healthy fats can further stabilize blood sugar levels.
Tips for Preparing Millet
- Rinse millet thoroughly before cooking to remove impurities.
- Use a 2:1 water-to-millet ratio for boiling.
- Cook until the grains are soft and water is absorbed, about 20-25 minutes.
- Allow millet to cool before adding to salads or other dishes.
- Portion control is key; aim for 1/4 to 1/2 cup cooked millet per serving.