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Glycemic Index of Millets:
As a Certified Millet Advisor on a mission to take Millets to Millions, I often find myself inspired by these tiny grains with enormous potential. Millets are an ancient staple and a modern-day solution for anyone looking to lead a healthier, more balanced life. Especially when it comes to managing blood sugar, millets shine as a superfood. But why, you ask? It’s all about the Glycemic Index (GI).
Why the Glycemic Index Matters?
In a world where diabetes and blood sugar concerns are growing, understanding the glycemic index of the foods we eat is crucial. The GI measures how quickly carbohydrates in food are converted into glucose, with lower values meaning a slower release of sugar into the bloodstream. This helps maintain stable energy levels, prevents sugar crashes, and supports weight management. For people with diabetes or anyone wanting to avoid blood sugar spikes, low-GI foods are a game changer.
Enter millets, the ancient grains with the power to manage modern-day health issues.
Before going to the list of Glycemic Index of Millets, I want to give a glimpse of the Dehulled Millets in the form of a video so that it becomes easy for you to identify and differentiate each other.
List of Glycemic Index of Millets:
1. Glycemic Index of Little Millet: GI- 52.11
A small yet powerful grain, little millet is rich in dietary fiber and B vitamins. Its slow-digesting carbohydrates ensure that glucose is released steadily, making it a perfect choice for those watching their blood sugar levels. Regular consumption can also aid in weight management due to its high fiber content.
2. Glycemic Index of Foxtail Millet: GI – 50-60
Often known as “Thinai” in parts of India, foxtail millet has a moderate GI score that helps maintain blood sugar balance. Rich in protein, vitamins, and minerals, it’s a must-have in the diet for anyone focused on health. From making delicious upma to crispy dosas, foxtail millet offers a tasty, nutritious alternative to refined grains.
3. Glycemic Index of Kodo Millet: GI- 52.7
Cultivated for over 3,000 years, Kodo millet is another gift from nature that offers incredible health benefits. This drought-resistant crop is a great source of calcium, iron, and antioxidants. It’s versatile too—whether you’re whipping up dosa, idli, or even a millet-based porridge, Kodo millet is a nutritious choice.
4. Glycemic Index of Barnyard Millet: GI- 42.3
Known for its gluten-free properties, barnyard millet is perfect for people with gluten intolerance and diabetes alike. Its GI is the lowest, so it’s a wise choice for blood sugar control. Plus, it’s packed with essential minerals like calcium, magnesium, and phosphorus, making it an all-around powerhouse of nutrition.
5. Glycemic Index of Proso Millet: GI- 52.7
Proso millet, a drought-tolerant grain, has the advantage of being low on water requirements yet high in nutritional value. With its moderate GI, proso millet helps keep energy levels steady throughout the day. It’s rich in B vitamins, fiber, and healthy carbohydrates—everything you need for a balanced meal.
6. Glycemic Index of Finger Millet: GI- 54-68
A South Indian favorite, finger millet or ragi, is a nutritional gem. With a slightly higher GI range, it’s still an excellent option for diabetics when eaten in moderation. Ragi is known for its rich calcium content, making it great for bone health. Ragi dosas, pancakes, and porridges are both nourishing and delicious.
7. Glycemic Index of Pearl Millet: GI- 54
One of the most ancient millets, pearl millet, also known as Bajra, is a dietary treasure. With its moderate GI, bajra helps in controlling blood sugar levels while providing a hearty dose of fiber, protein, and essential minerals. Its nutty flavor is perfect for flatbreads, porridges, and rotis, especially for those looking to add more fiber to their meals.
8. Glycemic Index of Sorghum: GI- 62-70
The glycemic index of sorghum is generally considered low to moderate, ranging from 62 to 70 depending on the variety and preparation method. This means it causes a slower and more gradual rise in blood sugar levels compared to high-GI foods.
9. Glycemic Index of Browntop Millet: GI- 55-58
Like most millets, Browntop millet has a low glycemic index of approximately 55 to 58. This makes it an excellent choice for managing blood sugar levels and maintaining sustained energy levels.
Chart of Glycemic Index of Millets:
| Sl.No. | Types of Millets | Glycemic Index of Millets | GI Classification |
| 1 | Little Millet | 52.11 | Low |
| 2 | Foxtail Millet | 50-60 | Low |
| 3 | Kodo Millet | 52.7 | Low |
| 4 | Barnyard Millet | 42.3 | Low |
| 5 | Proso Millet | 52.7 | Low |
| 6 | Finger Millet | 54-68 | Low to Medium |
| 7 | Pearl Millet | 54 | Low |
| 8 | Sorghum | 62-70 | Low to Medium |
| 9 | Browntop Millet | 55-58 | Low |
Note: You might notice differences in the glycemic index of millets across various sources. Yes, the GI of millets can vary depending on the type of millet, how it’s processed, and any added ingredients. Don’t worry about these differences— the GI of millets usually falls within a certain range.
Why Millets: The Superfood for Blood Sugar Management
There’s a reason why millets are making a comeback. With their low to moderate glycemic index, they provide a natural solution for managing blood sugar levels. For people with diabetes, incorporating millets into daily meals can offer long-term health benefits, as these grains help in controlling glucose spikes and keeping insulin levels balanced. The fact that millets are also gluten-free makes them an excellent option for those with celiac disease or gluten sensitivities.
Moreover, their rich content of vitamins, minerals, and fiber ensures that you’re not just eating to manage blood sugar—you’re holistically nourishing your body.
Research Supporting Millets for Diabetes Management:
Recent studies emphasize the potential of millets in controlling blood sugar levels. Here are some key findings:
- Improved Blood Sugar Control: Millet consumption, particularly foxtail millet, has been linked to lower fasting and post-meal blood sugar levels compared to high-GI grains like white rice.
- Long-Term Benefits: Including millets in the diet has been shown to reduce HbA1c levels, a key marker of long-term blood sugar control.
- Comparative Studies: Research comparing different grains shows that millets, with an average GI of 52.7, are far better for blood sugar management than white rice, which has a GI of 71.7.
Related Post: How to add millet to your diet- It’s Simple & Easy
Millets: Not Just a Trend, But a Lifestyle
The beauty of millets lies not only in their nutritional value but in their adaptability. Whether you’re making a quick millet dosa, a warming bowl of millet porridge, or a millet salad packed with fresh vegetables, these ancient grains fit seamlessly into modern kitchens.
Millets have been part of human history for thousands of years, and now they’re poised to become a major player in health-conscious diets across the globe. As India continues to lead in millet production, it’s heartening to see these grains returning to our meals—not just for their flavor, but for their undeniable health benefits.
Final Thoughts on the Glycemic Index of Millets:
Millets are more than just another health trend—they’re a dietary powerhouse that brings a unique combination of low glycemic index, rich nutritional content, and sustainability to the table. Whether you’re trying to manage blood sugar levels or simply want to enjoy a nutritious, wholesome grain, millets are the answer. As we look for better ways to nourish ourselves and care for our planet, these humble grains are ready to take the spotlight.
So, let’s celebrate the nutri-cereals of our ancestors and take millets to millions! Whether you’re new to millets or already a fan, these grains are here to stay—because good health is not just a goal, it’s a lifestyle.
Author: Tapas Chandra Roy, A Certified Farm Advisor on Millets, ‘Promoting Millets from Farm to Plate’ and an Author of two books -” Millet Business Ideas-Empowering Millet Startups” & MILLETS: The Miracle Ancient Grains. In a mission to take the forgotten grains- Millets to Millions. To remain updated on my blogs on Millets please subscribe to my newsletter and for any queries please feel free to write to [email protected]