Per 100 Grams Raw — Diabetes Nutrition Facts

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

Millet

CARBS

72.8g

PROTEINS

11g

FATS

4.2g

Millet is a grain that, while gluten-free and high in nutrients, contains a significant amount of carbohydrates, which may not be ideal for a low-carb diabetes management plan.

Quantity: 100g

Glycemic Index: 71

Glycemic Load: 25.2

Fiber: 3.5g

Key Nutrients: Magnesium, phosphorus, manganese

Health Impact: Millet's high carbohydrate content can lead to significant blood sugar spikes, necessitating careful portion control and consideration of overall meal composition for individuals with diabetes.

💉 Suggested Bolus

Consider pre-bolusing insulin or using a dual-wave bolus to manage the delayed glucose response from the fiber content.

🍽️ Best Paired With (Veg)

Grilled tofu – High in protein, helps balance the meal and slow glucose absorption.
Avocado salad – Rich in healthy fats and fiber, aiding in slower digestion and steadier blood sugar levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Provides a high-protein addition that helps mitigate blood sugar spikes.
Baked salmon – Omega-3 fatty acids in salmon improve insulin sensitivity and provide heart health benefits.

🥄 Smart Substitutes

Cauliflower rice – Lower in carbs and can help maintain steadier blood glucose levels.
Shirataki rice – Very low in carbohydrates and calories, helping to minimize blood sugar spikes.
Chopped zucchini – Provides a similar texture with significantly fewer carbs.

⏱ Blood Sugar Timeline

0–15 min: Little to no impact on blood sugar as millet is a complex carbohydrate.
30–60 min: Blood sugar begins to rise as the body starts to digest and absorb the millet.
2–3 hr: Blood sugar peaks and begins to stabilize as insulin manages the glucose uptake.

“Many in the low-carb community find that substituting traditional grains with lower-carb alternatives not only helps in managing blood sugar levels but also supports overall health improvements.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about Millet

Is millet a good choice for a low-carb diet?

Millet, while gluten-free, is higher in carbs than some other alternatives. Consider lower-carb substitutes like cauliflower rice for better blood sugar control.

Can millet cause blood sugar spikes?

Yes, millet can cause blood sugar spikes due to its carbohydrate content, though it is generally more moderate compared to refined grains.

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