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1 kodo millet
CARBS
65.6g
PROTEINS
8.3g
FATS
3.6g
Quantity: 100g
Glycemic Index: 54.5
Glycemic Load: 29.8
Fiber: 9.0g
Key Nutrients: Magnesium, phosphorus, iron
Health Impact: Kodo millet has a moderate glycemic index and load, which can lead to moderate blood sugar spikes. Its fiber content can aid in slower digestion and a more gradual insulin response.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if consumed.
🍽️ Best Paired With (Veg)
- Spinach and mushroom sauté – Provides a high-fiber, nutrient-rich addition that complements the millet without adding excessive carbs.
- Grilled zucchini and bell peppers – Adds volume and fiber to the meal for fullness without significant carbohydrate load.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Provides a high-protein, low-fat option that helps to moderate blood sugar levels.
- Pan-seared salmon – Rich in omega-3 fatty acids which are beneficial for heart health and glycemic control.
🥄 Smart Substitutes
- Cauliflower rice – Lower in carbohydrates and has a lower glycemic index, helping to reduce blood sugar spikes.
- Shirataki noodles – Very low in carbohydrates and calories, aiding in better blood glucose control.
- Chia seeds – High in fiber and omega-3 fatty acids, which can help stabilize blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as kodo millet is absorbed slowly due to its high fiber content.
- 30–60 min: Gradual increase in blood sugar, much slower compared to high glycemic foods.
- 2–3 hr: Blood sugar levels begin to stabilize due to the slow digestion and absorption of complex carbohydrates in kodo millet.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about 1 kodo millet
How often can I include kodo millet in my diet?
Kodo millet can be included 2-3 times a week, depending on individual carbohydrate targets and overall meal balance.
Is kodo millet suitable for all types of diabetes?
Yes, kodo millet can be a good option for both type 1 and type 2 diabetes, but portion control and overall daily carb intake must be monitored.
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