What is Foxtail Millet and Does It Help Manage Blood Sugar?

Blogs07 Aug 2024

With type 2 diabetes, it’s always important to pay close attention to your diet and prioritise eating the healthy foods at regular intervals. These foods are typically rich in nutrients and low in calories. However, picking the right ingredients for diabetic-friendly diets can be confusing. If you’re someone that’s always on the look for new healthy ingredients for diabetic recipes, then this article is for you. Today, we’re exploring millets for type 2 diabetes, particularly, the Foxtail millet and its possible type 2 diabetes-friendly benefits.

What is Foxtail Millet?

Foxtail millet (Setaria italica) is one of the oldest cereals in the world. Known to have originated in China, the foxtail millet has been used for generations throughout the whole of Eurasia. In India, it’s also known as Kangni or Kakum.

Did you know that foxtail millet contains nearly 12g of fibre (per 100g)? That’s not all. Foxtail millet is also a source of Copper and Chromium and it contains essential vitamins like Vitamin B1, B2, B3 and B5. In terms of fatty acids, this millet has palmitic acid, stearic acid, oleic acid and linoleic acid.

Type 2 diabetes, Glycemic Index and Glycemic Load

Before we understand if foxtail millet is good for type 2 diabetes, it’s important to clear the basics. Let’s start with what type 2 diabetes is and cover concepts like glycemic index and glycemic load.

Type 2 diabetes is a metabolic condition that millions of people suffer from worldwide. It’s a chronic condition in which our bodies are unable to use insulin effectively. Insulin is a hormone produced in the pancreas. It helps the glucose we get from food enter our blood cells to be used for energy. When one has type 2 diabetes, they are unable to make or use the insulin produced, which leaves the glucose in the blood which is what causes hyperglycemia. If this happens for a long time, the overload of glucose in the blood can cause major damage to other organs and tissues.

Now when discussing diabetic-friendly food, you’ll often hear the term ‘Low GI’ when describing some foods that are good for type 2 diabetes patients. Gl stands for Glycemic Index, which is a scale from 0 to 100 based on how quickly certain foods can raise blood glucose levels in the body.

But, the glycemic index cannot provide more information on how increased and prolonged this spike in blood sugar can be. That’s when Glycemic Load comes in. It’s a measure of exactly how a food can impact a diabetic’s postprandial glycemia. Let’s take an example of a food, say watermelon. This fruit has a Glycemic Index (GI) of 74! But, for its high GI value, it actually contains so little carbohydrates in 100g that this fruit's Glycemic Load is only 4.

Is Foxtail Millet Good for Type 2 diabetes? Let’s Explore Foxtail Millet and Type 2 diabetes Management Connection

Foxtail millet is rich in resistant starch and has a moderate glycemic index (ranging from 50-60) compared to other grains. While not many studies have been done on foxtail millet and type 2 diabetes, here is one you should know about.

In a 2018 study found that foxtail millet may have blood glucose-lowering effects on people with an impaired glucose tolerance. 50g/ day of foxtail millet was given to subjects for 12 weeks and their parameters were checked on week 0,6,12.

After 12 weeks, the study saw a decrease in the mean fasting blood sugar. It also found a decrease in insulin resistance and a marginal reduction of inflammation. Based on these findings, the study suggests that foxtail millet could be beneficial for those with type 2 type 2 diabetes.

How to Incorporate Foxtail Millet into Diet

Some easy ways you can add foxtail millet into your diet is by

• Adding it to breakfast items such as upma, dosa, porridge etc.
• Replacing traditional grains with foxtail millet in dishes like Lemon rice, Tomato rice, Idli, Pongal, Halwa, Burfi etc.
• Using it with vegetables and nuts and seeds for easy stir-fries and more.

Conclusion

Millets such as foxtail millet and others are some of the oldest ancient grains in the world. They are filled with nutrition and may be a great addition in diabetic-friendly diets. They contain resistant slow-digestible starch and have a moderate glycemic index. Some studies have found foxtail millet to have blood glucose-lowering effects on people with an impaired glucose tolerance, making them suitable for someone with type 2 diabetes. Some helpful ways to add foxtail millet into your diet is to use it in breakfast items and replace traditional grains with the millet to make wholesome and healthy food. We hope this article helped you understand the possible connection between foxtail millets and type 2 diabetes management.

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