5 Low-Glycemic-Index Millets You Should Include In Your Diet
Here Are 5 Millets With Low Glycemic Index:
1. Barnyard Millet
Also known as Sanwa, barnyard millet is one of the top options for people wanting to manage their blood sugar levels better. As per a research paper published in Research Gate, the glycemic index of barnyard millet is 41.7. This tiny grain is packed with fibre, meaning it digests slowly and keeps you feeling full for longer. You can easily use it in khichdi, upma, or even toss it into a fresh salad. It is naturally gluten-free too, making it perfect for anyone trying to cut down on wheat.
2. Kodo Millet
Kodo millet, popularly known as Varagu in many parts of India, has a GI value between 55 and 69, according to a research paper. This millet is a great source of fibre and important minerals like calcium and iron. Because it takes longer to digest, it helps avoid sudden spikes in blood sugar. You can even swap out your regular rice for kodo millet in everyday dishes, making it a great choice for people keeping an eye on blood sugar levels.
3. Foxtail Millet
foxtail millet has a glycemic index between 50 to 60. However, this also depends on how it has been cooked. Foxtail millet is not only rich in fibre เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมาย but also loaded with iron and protein. It is light, fluffy, and quick to cook, making it a favourite for busy days. One of the best things about this low-glycemic millet is its slightly nutty flavour that pairs beautifully with spices.
4. Browntop Millet
Browntop millet might not be a regular item in most kitchens, but it definitely deserves more attention. This millet has a glycemic index of 52.7 and is full of antioxidants that are good for digestion and gut health. You can easily replace white rice with browntop millet and cook simple dishes like khichdi or upma. It is a smart addition if you are looking for healthy millets for diabetes management.
5. Pearl Millet
Found commonly in Indian households, pearl millet or bajra has a glycemic index between 70 and 85, as per a research paper published in the National Instiutes of Health. It is rich in iron, magnesium, and fibre, which supports overall health. Bajra keeps you full for a long time and releases energy slowly, making it an excellent millet for blood sugar control. It has a slightly earthy taste that goes really well with ghee.