Is Foxtail Millet Good for Diabetes? Benefits & Glycemic Index Explained

Blogs05 May 2025

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.

Foxtail Millet Nutritional Value

Among the many millet types, foxtail millet earns its place for both nutrition and versatility. Looking at the foxtail millet nutritional value per 100g, you’ll find 12.3g of protein, 4.3g of fat, 331 KCal, 31mg calcium, and 81mg magnesium. It’s naturally gluten-free and known to aid digestion, support bone strength, and deliver lasting energy.

Though the foxtail millet price per kg starts from 150 Rs, more people are seeing the value in what it offers. Whether swapped in for rice or used in a hearty porridge, foxtail millet is gaining popularity for blending traditional nourishment with modern wellness needs.

Understanding Type 2 Diabetes, Glycemic Index, and Glycemic Load

Learn why this millet is gaining attention for its low foxtail millet glycemic index and potential to support healthier blood sugar levels.

What is Type 2 Diabetes?

Before diving into whether foxtail millet is good for diabetes, it’s important to clear the basics. Let’s start by understanding what type 2 diabetes is.

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, and complicate diabetes management. Integrating nutrient-rich grains like foxtail millet, known for its low foxtail millet glycemic index, may help in supporting healthier blood sugar levels.

Glycemic Index (GI) and Glycemic Load (GL)

When exploring foxtail millet benefits and its potential in diabetic diets, it’s important to understand how concepts like Glycemic Index and Glycemic Load work, especially in relation to foxtail millet uses.

In discussions around diabetic-friendly grains, the term ‘Low GI’ is frequently used to refer to those that support better blood sugar control in individuals with type 2 diabetes. 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?

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.

Health benefits of Foxtail Millets

Foxtail millet is known for its rich fibre, protein, and impressive foxtail millet health benefits. It is recognised for aiding digestion and supporting weight management, increasing its popularity among health-focused individuals. The foxtail millet nutritional value per 100g highlights its energy and nutrient density.

With the foxtail millet price per kg starting at around ₹150, it’s considered a worthwhile investment in long-term health. Backed by notable foxtail millet benefits, this grain has become a popular choice for balanced diets.

Foxtail Millet Supports Weight Management for Diabetics

Foxtail millet for weight loss is gaining attention, especially among those managing diabetes. Its high fibre content helps regulate blood sugar and keeps you fuller for longer, crucial for weight control. Pairing it with oatmeal creates a balanced, satisfying meal. Adding a touch of jaggery not only enhances flavour but brings its own set of jaggery benefits. Rich in iron and antioxidants, jaggery supports digestion and acts as a natural detoxifier, making meals both wholesome and nourishing.

Foxtail Millet for Heart Health

Foxtail millet is gaining recognition for its positive impact on heart health. Rich in magnesium and antioxidants, it helps manage cholesterol levels and supports healthy blood circulation. Much like having bajra, which benefits in lowering blood pressure and reducing inflammation, foxtail millet offers similar cardiovascular support. Its low glycaemic index and high fibre content make it ideal for those aiming to protect their heart through diet. Including it regularly can be a simple step toward long-term heart wellness.

How to Incorporate Foxtail Millet into Diet

Some easy ways you can add foxtail millet into your diet are 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, nuts, and seeds for easy stir-fries, perfect for those exploring millets for weight loss.

Conclusion

Now that you have a better understanding of what is foxtail millet, it’s easier to see how this ancient grain, one of the oldest millets known, can be a nutritious addition to a diabetes-friendly lifestyle. 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 impaired glucose tolerance, making it suitable for someone with type 2 diabetes. Some helpful ways to add foxtail millet into your diet are 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.

For more such informative content on health, nutrition, and ageing, follow Right Shift. We also offer free health tools that you can try to understand your health and make positive changes. Our free health score calculator can be a great way to get started. It will show you where you stand with your health currently and how much work you need to do. Then try our free meal plans , which are curated based on your age, preferences and health goals so that you can get things moving on your journey towards healthy ageing. So, start now and make the right shift today!

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