foxtail millet
CARBS
60.9 g
PROTEINS
12.3 g
FATS
4.3 g
Quantity: 100 g
Glycemic Index: 50-68
Glycemic Load: 16.5-22.0
Fiber: 8 g
Key Nutrients: Magnesium, phosphorus, iron
Health Impact: Foxtail millet can cause moderate blood sugar spikes due to its carbohydrate content. It should be consumed in controlled portions to avoid significant impacts on blood glucose levels.
💉 Suggested Bolus
Consider pre-bolusing insulin 15-20 minutes before consumption to match the carbohydrate load.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein and low in carbs, helping to stabilize blood sugar levels.
- Avocado salad – Rich in healthy fats and fiber, which can help slow the absorption of any carbs.
- Stir-fried vegetables – Provides fiber and nutrients with minimal impact on blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – High in protein and virtually carb-free, supporting stable glucose levels.
- Baked salmon – Rich in omega-3 fatty acids and protein, aiding in glycemic control.
- Beef stir-fry – Provides high-quality protein and can be made with low-carb vegetables for a balanced meal.
🥄 Smart Substitutes
- Cauliflower rice – Lower in carbs and provides a similar texture to millet when cooked.
- Shirataki rice – Very low in carbohydrates and calories, helping to minimize blood sugar spikes.
- Chopped zucchini – Low in carbs and can be used as a base in dishes for a similar bulk as millet.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the food.
- 30–60 min: A moderate rise in blood sugar could occur depending on portion size and individual metabolic response.
- 2–3 hr: Blood sugar levels may begin to stabilize if paired with adequate fiber and protein sources.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow digestion and glucose absorption.
🤔 FAQs about foxtail millet
Can foxtail millet be part of a low-carb diet?
Foxtail millet is lower in carbs than traditional grains but should still be consumed in moderation depending on individual carb tolerance.
What are the best ways to incorporate foxtail millet in a diabetic diet?
Use it sparingly as a side dish, ideally paired with plenty of vegetables and protein to mitigate any potential blood sugar spikes.
Are there any specific cooking methods for foxtail millet that help with blood sugar control?
Cooking foxtail millet with plenty of water and consuming it al dente may help lower its glycemic impact compared to overcooking it.
Have a question about foxtail millet or any other topic related to diabetes?
From the blog
Empowering the diabetes community with expert insights, support, and resources.