Per 100 Grams Raw — Diabetes Nutrition Facts

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

Kodo millet

CARBS

65.9g

PROTEINS

8.3g

FATS

3.6g

Kodo millet is a grain that, while lower in carbs than traditional rice, still contains a moderate amount of carbohydrates and may not be ideal for a strict low-carb diet aimed at managing diabetes.

Quantity: 100g

Glycemic Index: High

Glycemic Load: 45.4

Fiber: 9.0g

Key Nutrients: Magnesium, phosphorus, iron

Health Impact: Kodo millet has a high glycemic index and can cause significant blood sugar spikes, particularly in those managing diabetes through diet.

💉 Suggested Bolus

If insulin is used, consider a split bolus to manage the delayed glucose response.

🍽️ 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 high-quality protein that helps to moderate blood sugar levels and increase satiety.
Pan-seared salmon – Rich in omega-3 fatty acids which can improve insulin sensitivity and reduce inflammation.

🥄 Smart Substitutes

Cauliflower rice – Lower in carbohydrates and provides a similar texture to millet when cooked.
Shirataki rice – Very low in carbohydrates and calories, helping to minimize blood sugar spikes.
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, less pronounced than with high glycemic foods.
2–3 hr: Blood sugar levels begin to stabilize due to the slow digestibility and fiber content of kodo millet.

“Many in the low-carb diabetes community find that incorporating whole grains like kodo millet in moderation, paired with high-fiber vegetables and lean proteins, can aid in better glycemic control compared to traditional high-carb meals.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Kodo millet

How does kodo millet affect blood sugar compared to white rice?

Kodo millet has a lower glycemic index than white rice, leading to a slower and smaller rise in blood glucose levels.

Can kodo millet be a part of a ketogenic diet?

While lower in carbs than many grains, kodo millet is not typically suitable for a strict ketogenic diet but can be included in a modified low-carb diet.

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