Per 100 Grams Raw — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/barnyard-millet

Barnyard millet

CARBS

65.5g

PROTEINS

6.2g

FATS

2.2g

Barnyard millet is a high-carb grain and may not be the best choice for a low-carb diabetes diet.

Quantity: 100g

Glycemic Index: 50-58

Glycemic Load: 32.5

Fiber: 9.8g

Key Nutrients: Magnesium, phosphorus, fiber

Health Impact: High carbohydrate content can lead to significant blood sugar spikes, requiring careful management of insulin response and digestion time.

💉 Suggested Bolus

Pre-bolusing or using a dual-wave bolus may help manage blood sugar spikes.

🍽️ Best Paired With (Veg)

Spinach and mushroom sauté – High in fiber and nutrients while being low in carbs, complementing the millet without adding excessive carbohydrates.
Grilled zucchini and bell peppers – Provides volume and fiber with minimal impact on blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – High in protein, helps moderate blood sugar spikes when paired with millet.
Pan-seared salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.

🥄 Smart Substitutes

Cauliflower rice – Lower in carbohydrates and provides a similar texture to millet when cooked.
Shirataki rice – Very low in carbohydrates and calories, suitable for blood sugar management.
Chia seeds – High in fiber and omega-3 fatty acids, helps in slowing down glucose release into the bloodstream.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as barnyard millet is absorbed slowly.
30–60 min: Gradual rise in blood sugar due to the slow digestion of complex carbohydrates.
2–3 hr: Blood sugar levels begin to stabilize as the fiber content helps in prolonged digestion and absorption.

“Many in the low-carb diabetes community find that integrating high-fiber, low-carb grains like barnyard millet into a meal that includes ample protein and healthy fats can help manage post-meal blood sugar levels effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about Barnyard millet

Is barnyard millet a good choice for all meals?

Barnyard millet can be a versatile option, especially when paired with other low-carb foods, but portion control is key to maintaining blood sugar levels.

How does barnyard millet affect blood sugar compared to other grains?

Barnyard millet has a lower glycemic index than many other grains, leading to a slower and smaller rise in blood sugar levels.

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