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Diabetes Diet: How To Incorporate Millets Into Your Breakfast, Lunch, And Dinner

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Are you tired of the dietary restrictions imposed by diabetes? Are you seeking new and healthy meal options without breaking the bank? If so, we have the perfect solution for you: include millets in your diet. Millets are currently trending in the fields of health and nutrition, but they are much more than just a passing fad. In fact, millets can be highly beneficial for those with diabetes. Let’s explore why and how you should incorporate them into your meals:
Also Read: 6 Easy Ways To Add Karela To Your Diabetes Diet (Recipes Inside)

Why Millets Are Beneficial for Diabetes – 3 Key Benefits to Consider:


Millets for Diabetes: Millet flour is packed with fibre and nutrients. Photo Credit: iStock

1. Rich in Fiber:

Millets are abundant in fibre and have a low glycemic index, which helps prevent sudden spikes in blood sugar levels, providing you with sustained energy throughout the day.

2. Packed with Minerals and Antioxidants:

Nutritionist Rupali Datta emphasizes that millets contain magnesium, which aids in improving the activity of glucose and insulin receptors. Additionally, millets are rich in antioxidants, contributing to overall health and better diabetes management.

3. Promote Heart Health and Aid in Weight Loss:

Diabetes, weight gain, and heart disease are often interconnected. Millets contain essential minerals and phytonutrients that help regulate blood pressure and combat cardiovascular issues. Moreover, their high-fibre content makes them an excellent ingredient for weight loss. Alongside managing blood sugar levels, millets can address other problems related to diabetes.
Also Read: Diabetes Diet: 10 Hot And Cold Drinks That Can Help Manage Blood Sugar Levels

What Should Diabetics Eat for Breakfast? Simple Millet Recipes:

1. Millet Idlis and Dosas:


Millet for Diabetes: Ragi dosa is a wonderful option for a nutrient-rich breakfast. Photo Credit: iStock

Enjoy a delightful breakfast with freshly made idlis and dosas by using a millet-based batter. You can choose from ragi, jowar, bajra, or a combination of these millets. Pair them with your favourite chutneys and sambar. Click here for the recipes.

2. Millet Upma:

Transform the South Indian favourite upma into a more nutritious option by using millets instead of the traditional semolina (rava). Try jowar upma or explore the Ancient Grain Upma recipe, combining the goodness of three types of millets. Alternatively, go for a tasty Kodo millet upma. Click here for the full recipe.

3. Millet Chillas:

Elevate your regular breakfast chillas with a millet makeover. Whether you try ragi cheela with stuffed veggies (recipe here) or jowar cheelas (recipe here), they are sure to become your new favourites. 

4. Millet Porridge:

Give your usual oats porridge a break and indulge in the delicately sweet foxtail millet porridge, sweetened with fruits instead of sugar or jaggery. Click here for the recipe.

How to Cook Millets for Lunch and Dinner? 5 Suggestions for Diabetics:

1. Bajra Thepla:


Add bajra to your thepla dough to make it even more diabetes-friendly. Photo Credit: iStock

Enhance the nutritional value of your regular methi thepla by incorporating bajra into the dough. Packed with nutrients and flavour, this thepla is an excellent option for a tiffin meal. Click here for the recipe.

2. Millet Rice:

Instead of the usual white rice, complement your dal or curries with millet rice for a more satiating and blood sugar-friendly alternative. Try starting with jowar (sorghum) millet rice. Click here for the recipe.

3. Millet Pulao:


Photo Credit: iStock

Treat yourself to a delicious pulao made with foxtail millet, mixed veggies, and aromatic spices. This wholesome dish is perfect for satisfying your taste buds. Here’s the detailed recipe.

4. Ragi Khichdi:

Elevate the nutritional value of khichdi by adding ragi to moong dal khichdi. Simple yet flavorful, this unique variation is sure to bring you comfort and satisfaction. Find the full recipe here.
Also Read: 5 Khichdi Recipes That May Help Manage Blood Sugar Level

5. Jowar Tacos:

Indulge in tacos guilt-free with this millet twist. Use jowar flour for the taco shells instead of regular flour and fill them with spicy chicken stuffing. Click here for the step-by-step recipe.

Including millets in your diet can revolutionize your diabetic meal plans. Try out these easy millet recipes to experience a healthier and more enjoyable way of eating.
Also Read: Intermittent Fasting – Is It Effective For Diabetes? Expert Reveals

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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