### How Millet Can Help Prevent or Manage Type 2 Diabetes Millet is a type of grain that is low on the glycemic index, which means it has a smaller impact on blood sugar levels compared to other grains like white rice and refined wheat. This makes millet a good option for people looking to prevent or manage type 2 diabetes. #### Benefits of Millet for Blood Sugar Control 1. **Lower Glycemic Index**: Millet has a glycemic index of around 52.7, which is significantly lower than white rice (71.7) and refined wheat (74.2). Foods with a lower glycemic index cause smaller and slower spikes in blood sugar levels. 2. **Reduces Blood Sugar Levels**: Studies have shown that regular consumption of millet can reduce fasting blood sugar levels by 12% and post-meal blood sugar levels by 15% in people with diabetes. For those with prediabetes, millet can reduce average A1C levels by 17%, bringing blood sugar into a normal, healthy range. 3. **High Fiber Content**: Millet is rich in fiber, which helps to prevent sudden spikes in blood sugar after meals. Fiber also aids in digestion and can help you feel full longer, reducing the likelihood of overeating. 4. **Increases Insulin Sensitivity**: Millet is also high in protein, which can increase the body's sensitivity to insulin. This means the body can more effectively use insulin to convert sugars from food into energy. #### Making Millet a Regular Part of Your Diet To get the most benefit from millet, it should be a regular part of your diet. Occasional consumption won't have the same positive effects on blood sugar levels. You can incorporate millet into your meals by using it as a substitute for rice or wheat in dishes like salads, soups, and even baked goods. #### Other Grains That Can Help While millet is highly beneficial, other whole grains can also help manage blood sugar levels. The American Diabetes Association recommends consuming whole grains like oats, barley, and quinoa. These grains should have at least 3 grams of fiber and less than 6 grams of sugar per serving. In summary, adding millet and other whole grains to your diet while reducing the intake of high glycemic index foods can be an effective strategy for preventing or managing type 2 diabetes.