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https://www.bluecircle.foundation/food/millets
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Millets
CARBS
60g
PROTEINS
12g
FATS
3g
Millets are advisable for individuals with diabetes due to their low glycemic index and high fiber content.
Quantity: 100g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 8g
Key Nutrients: Fiber, magnesium, phosphorus, and iron
Health Impact: Millets have a minimal impact on blood sugar levels due to their slow digestion and low glycemic index. They can help in stabilizing blood glucose levels and provide sustained energy.
💉 Suggested Bolus
Consider pre-bolusing insulin ahead of the meal to match the slower digestion of millets.
⏱ Blood Sugar Timeline
- 0–15 min: Millets have a low glycemic index, leading to a slower rise in blood sugar levels.
- 30–60 min: The fiber content in millets helps in better blood sugar control.
- 2–3 hr: Millets provide sustained energy without causing significant blood sugar spikes.
“Incorporating millets into meals has shown to help individuals with diabetes manage their blood sugar levels effectively over time.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair millets with protein and healthy fats to further lower the impact on blood sugar.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
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