Millets and Human Health A focus on diabetes control, weight management, and gut microbial modulation
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Dr Angam Raleng, Ningombam Nungshithoi
Introduction
In India, more than 60 million people have been diagnosed with diabetes, confirming fifth leading causes of death and it is predicted to exceed 100 million by the 2030, rising a heat up concern about the people heath. Diabetes, a chronic metabolic condition which can affect people of all ages, when our body cannot produce or utilized insulin effectively causing the blood sugar (glucose) level is too high. Gut health is gastrointestinal system which helped in digestion and absorption of nutrients from the foods.
Millets are small seeded, round shape annual cereals grain which belong to Poaceae family, widely grown in arid and semi-arid regions of Africa and Asia. There are several varieties of millet. Millet is particularly valuable for managing diabetes because of its low glycaemic index and high fiber content. In this topic, we will explore the glycaemic index, how millet influence on the controlling the blood sugar level as well as the impact of high fiber content on gut health of an individual and to assimilate into the diet of individual with diabetes mellitus.
Millet: Ancient Wisdom for Modern Diets
Millet is reported to be widely cultivated and consumed in arid and semi-arid regions of Africa and Asia. In some part of the globe, it is consumed as staple food and also called as drought or famine food because of its drought resilience crops, which can be grown in tough environment with extreme temperature and are also resistant to pest and diseases.
In Manipur, millet is locally called as ‘Chanan’. It is mainly grown as Jhum cultivation in hilly part of Kangpokpi and Senapati district with low productivity. According to local context, they have different name liked Finger millet are called as Kodo/Henghou, Kanghou (Foxtail millet), Leibaklei (Little millet), Kongjeng (Barnyard millet), Tulik (Proso millet) and Channaan (Sorghum). Chanan or millet has been cultivated and consumed by indigenous communities as puff snacks for generation.
Millet has mild, earthy and nutty flavor with a firm and hearty texture, but when popped it has a very similar taste with popcorn. In most of the cultural and traditional event of Manipur like Luhongba (marriages), Sorat (death event), Epan thaba (post-natal ritual), Sumang Laa Taba (offering to God for wellbeing) or any others ritual events etc atmost used puff millet (kabok aphaba) and sweeten puffed millet ball (kabok matum) as a snack.
Millet has high nutritional composition with low carbohydrates content and glycaemic index as compared to normal white rice. The high dietary fiber content of 15-20% and low glycaemic index create a gold standard to work synergistically to slow down the digestion lowering the glucose diffusion in blood stream.
To acknowledge the importance of millet and its role in reducing the malnutrition, the United Nations General Assembly declared 2023 as International Year of Millet.
Glycemic Index and Gut Heath
We know glycaemic index (GI) is a scale which marked from 0 to 100, used to rank the carbohydrates content foods or drinks based on its significant impact to raise the blood sugar (glucose) level compared to standard reference food such as pure glucose having GI of 100. Based on GI value, foods are classified into three categories i.e., Low GI food (=55), Medium GI food (56-69), High GI food (=70). When carbohydrates are broken down inside our digestive system, it releases simple sugar (glucose) which is then carried into our bloodstream. The excess glucose from food is converted into glycogen which role is to supply blood glucose when it drops down.
Gut health refers to our gastrointestinal system. Food with sufficient amount of fiber provide natural probiotics which help in balancing the digestion and gut health. Probiotics, due to their ability to lower oxidative stress, identified as promising therapies for managing diabetes. Because of their role in increasing insulin sensitivity, lowering total cholesterol, and reducing body weight.
Bacteroides and Lactobacillus, are being considered potential probiotic agents for the treatment of diabetes. The gut bacteria such as Firmicutes also helps in lowering types 2 diabetes, obesity and inflammation. Poor gut health affects the digestion metabolism. When digested and food remained in stomach for longer time, it causes glucose to rise instantly. Prolong high blood sugar can cause gastroparesis which make the blood sugar level dicey and unable to control.
Functional Relationship between Millets and Metabolic Health Indicators
The GI of millet is in the range of 41 – 55 which is much lower than rice and wheat that have GI value of around 70 or more higher. Depending upon the varieties, processing, consuming method as well individual metabolism, the GI value can be fluctuated. Even though food like oils, fats and meats does not have GI value it still can affect the blood sugar level if consumed by individual with diabetes. Since it has low GI value, the breakdown of complex carbohydrates is much slower as compared to food with high GI value, resulting in slow and steadily release of glucose into our bloodstream. This helps individual with diabetes to control blood sugar more effectively and sudden spikes or crashes. As compared to rice and wheat, millet has 5-50 times more dietary fiber content and has extremely significant amount of calcium of around 300 – 364mg/100g which is 10 – 35times more.
Thus, it acts as multi-functional tools that control diabetes while nourishing gut microbiome. Improving gut microbiome can also help in digestion system as well as prevent metabolic illness such as weight and inflammation management.
Millets for Healthy Digestion, Gut Integrity, and Diabetes Prevention
The lower GI value, high dietary fiber and mineral content of millet bring the attention to diabetes management and improving gut health. In Manipur, white rice (GI 70-89) being consumed as staple food, a concerned has been rising about spiking the blood sugar level in individuals.
According to different structure, there are different types of carbohydrates and doesn’t work in same mechanism. Individual metabolism is also important in controlling the chronic illness.
However, adopting millet diet plan also have some significant impact in controlling and managing some of the chronic diseases or illness. Some ways in which millet can be beneficial to individual with diabetes are:
Consistent blood glucose management: The glycaemic index of millet is lower which results in slower glucose infusion into bloodstream as compared to foods with higher GI value. A diet plan with millet will enable an individual with diabetes to maintain consistent blood sugar level avoiding sudden spikes or surge.
High Fiber Content: Millet has high dietary fiber content which is 5–50 times more than rice or wheat. Both the soluble and insoluble fiber has its own role in controlling diabetes. Soluble fiber acts as natural probiotic improving the gut health suppressing the insulin resistance and also promote in insulin secretion. Overall, fibers in millet slow down the enzymatic digestion leading to gradual and sustain release of glucose into blood.
Complex carbohydrates: The complex carbohydrates of millet allow slow break down proving steady energy without causing sudden spikes.
High Calcium Content: Adequate calcium amount in our diet reduces risk of Type 2 diabetes and also increases the insulin sensitivity and secretion.
Rich in Antioxidant properties: Millets are rich in antioxidant liked polyphenol, flavonoid and tannins which helped to reduces chronic inflammation and oxidative stress.
Vitamins and minerals: The vitamins and minerals in millet slow down absorption of glucose and also improved insulin sensitivity.
Cardiac vitality: Prolong consumption of foods and drinks with high sugar often led to abnormal accumulation of glycogen which may affect liver and muscle as well as metabolism of our body.
Many diseases related to cardiac health might be surged which may cause sudden death or coma.
Everyday Millet Integration for a Healthier Lifestyle
1) Replace white rice with cooked millets such as Foxtail Millet, Barnyard Millet, or Little Millet in lunch and dinner meals.
2) Use millet flour like Finger Millet or Pearl Millet for preparing rotis, chapatis, pancakes, and baked products.
3) Prepare millet-based breakfast foods such as porridge, dosa, idli, upma, flakes, or ready-to-cook mixes for a healthy start to the day.
4) Incorporate millets into snacks by making roasted millet mixtures, energy bars, cookies, puffs, and extruded snack products.
5) Blend millets with pulses, vegetables, and dairy products to develop balanced meals like khichdi, soups, salads, and fermented foods.
6) Use millet malt or flour in beverages, smoothies, and health drinks to improve nutritional quality and increase daily millet intake.
Conclusion
Millets are highly nutritious functional cereals with significant potential in managing diabetes, obesity, and other metabolic disorders due to their low glycaemic index, high dietary fiber, complex carbohydrates, minerals, and bioactive compounds. They help maintain stable blood sugar levels, improve insulin sensitivity, support beneficial gut microbiota, and reduce oxidative stress and inflammation. In addition to promoting gut health and weight management, millets may also help lower the risk of cardiovascular diseases. Although traditionally consumed in regions such as Manipur, millet consumption has declined due to changing food habits and increased dependence on refined cereals. Therefore, reintroducing millets through traditional and value-added food products can improve public health and nutritional security. However, individual metabolic responses may vary, and proper dietary guidance and regular health monitoring are essential for maximum benefits.
Dr Angam Raleng (Assistant Prof), Ningombam Nungshithoi (M Tech Scholar) College of Agricultural Engineering and Post Harvest Technology (Central Agricultural University Imphal), Ranipool, Gangtok – 737135 (Sikkim)
Introduction
In India, more than 60 million people have been diagnosed with diabetes, confirming fifth leading causes of death and it is predicted to exceed 100 million by the 2030, rising a heat up concern about the people heath. Diabetes, a chronic metabolic condition which can affect people of all ages, when our body cannot produce or utilized insulin effectively causing the blood sugar (glucose) level is too high. Gut health is gastrointestinal system which helped in digestion and absorption of nutrients from the foods.
Millets are small seeded, round shape annual cereals grain which belong to Poaceae family, widely grown in arid and semi-arid regions of Africa and Asia. There are several varieties of millet. Millet is particularly valuable for managing diabetes because of its low glycaemic index and high fiber content. In this topic, we will explore the glycaemic index, how millet influence on the controlling the blood sugar level as well as the impact of high fiber content on gut health of an individual and to assimilate into the diet of individual with diabetes mellitus.
Millet: Ancient Wisdom for Modern Diets
Millet is reported to be widely cultivated and consumed in arid and semi-arid regions of Africa and Asia. In some part of the globe, it is consumed as staple food and also called as drought or famine food because of its drought resilience crops, which can be grown in tough environment with extreme temperature and are also resistant to pest and diseases.
In Manipur, millet is locally called as ‘Chanan’. It is mainly grown as Jhum cultivation in hilly part of Kangpokpi and Senapati district with low productivity. According to local context, they have different name liked Finger millet are called as Kodo/Henghou, Kanghou (Foxtail millet), Leibaklei (Little millet), Kongjeng (Barnyard millet), Tulik (Proso millet) and Channaan (Sorghum). Chanan or millet has been cultivated and consumed by indigenous communities as puff snacks for generation.
Millet has mild, earthy and nutty flavor with a firm and hearty texture, but when popped it has a very similar taste with popcorn. In most of the cultural and traditional event of Manipur like Luhongba (marriages), Sorat (death event), Epan thaba (post-natal ritual), Sumang Laa Taba (offering to God for wellbeing) or any others ritual events etc atmost used puff millet (kabok aphaba) and sweeten puffed millet ball (kabok matum) as a snack.
Millet has high nutritional composition with low carbohydrates content and glycaemic index as compared to normal white rice. The high dietary fiber content of 15-20% and low glycaemic index create a gold standard to work synergistically to slow down the digestion lowering the glucose diffusion in blood stream.
To acknowledge the importance of millet and its role in reducing the malnutrition, the United Nations General Assembly declared 2023 as International Year of Millet.
Glycemic Index and Gut Heath
We know glycaemic index (GI) is a scale which marked from 0 to 100, used to rank the carbohydrates content foods or drinks based on its significant impact to raise the blood sugar (glucose) level compared to standard reference food such as pure glucose having GI of 100. Based on GI value, foods are classified into three categories i.e., Low GI food (=55), Medium GI food (56-69), High GI food (=70). When carbohydrates are broken down inside our digestive system, it releases simple sugar (glucose) which is then carried into our bloodstream. The excess glucose from food is converted into glycogen which role is to supply blood glucose when it drops down.
Gut health refers to our gastrointestinal system. Food with sufficient amount of fiber provide natural probiotics which help in balancing the digestion and gut health. Probiotics, due to their ability to lower oxidative stress, identified as promising therapies for managing diabetes. Because of their role in increasing insulin sensitivity, lowering total cholesterol, and reducing body weight.
Bacteroides and Lactobacillus, are being considered potential probiotic agents for the treatment of diabetes. The gut bacteria such as Firmicutes also helps in lowering types 2 diabetes, obesity and inflammation. Poor gut health affects the digestion metabolism. When digested and food remained in stomach for longer time, it causes glucose to rise instantly. Prolong high blood sugar can cause gastroparesis which make the blood sugar level dicey and unable to control.
Functional Relationship between Millets and Metabolic Health Indicators
The GI of millet is in the range of 41 – 55 which is much lower than rice and wheat that have GI value of around 70 or more higher. Depending upon the varieties, processing, consuming method as well individual metabolism, the GI value can be fluctuated. Even though food like oils, fats and meats does not have GI value it still can affect the blood sugar level if consumed by individual with diabetes. Since it has low GI value, the breakdown of complex carbohydrates is much slower as compared to food with high GI value, resulting in slow and steadily release of glucose into our bloodstream. This helps individual with diabetes to control blood sugar more effectively and sudden spikes or crashes. As compared to rice and wheat, millet has 5-50 times more dietary fiber content and has extremely significant amount of calcium of around 300 – 364mg/100g which is 10 – 35times more.
Thus, it acts as multi-functional tools that control diabetes while nourishing gut microbiome. Improving gut microbiome can also help in digestion system as well as prevent metabolic illness such as weight and inflammation management.
Millets for Healthy Digestion, Gut Integrity, and Diabetes Prevention
The lower GI value, high dietary fiber and mineral content of millet bring the attention to diabetes management and improving gut health. In Manipur, white rice (GI 70-89) being consumed as staple food, a concerned has been rising about spiking the blood sugar level in individuals.
According to different structure, there are different types of carbohydrates and doesn’t work in same mechanism. Individual metabolism is also important in controlling the chronic illness.
However, adopting millet diet plan also have some significant impact in controlling and managing some of the chronic diseases or illness. Some ways in which millet can be beneficial to individual with diabetes are:
Consistent blood glucose management: The glycaemic index of millet is lower which results in slower glucose infusion into bloodstream as compared to foods with higher GI value. A diet plan with millet will enable an individual with diabetes to maintain consistent blood sugar level avoiding sudden spikes or surge.
High Fiber Content: Millet has high dietary fiber content which is 5–50 times more than rice or wheat. Both the soluble and insoluble fiber has its own role in controlling diabetes. Soluble fiber acts as natural probiotic improving the gut health suppressing the insulin resistance and also promote in insulin secretion. Overall, fibers in millet slow down the enzymatic digestion leading to gradual and sustain release of glucose into blood.
Complex carbohydrates: The complex carbohydrates of millet allow slow break down proving steady energy without causing sudden spikes.
High Calcium Content: Adequate calcium amount in our diet reduces risk of Type 2 diabetes and also increases the insulin sensitivity and secretion.
Rich in Antioxidant properties: Millets are rich in antioxidant liked polyphenol, flavonoid and tannins which helped to reduces chronic inflammation and oxidative stress.
Vitamins and minerals: The vitamins and minerals in millet slow down absorption of glucose and also improved insulin sensitivity.
Cardiac vitality: Prolong consumption of foods and drinks with high sugar often led to abnormal accumulation of glycogen which may affect liver and muscle as well as metabolism of our body.
Many diseases related to cardiac health might be surged which may cause sudden death or coma.
Everyday Millet Integration for a Healthier Lifestyle
1) Replace white rice with cooked millets such as Foxtail Millet, Barnyard Millet, or Little Millet in lunch and dinner meals.
2) Use millet flour like Finger Millet or Pearl Millet for preparing rotis, chapatis, pancakes, and baked products.
3) Prepare millet-based breakfast foods such as porridge, dosa, idli, upma, flakes, or ready-to-cook mixes for a healthy start to the day.
4) Incorporate millets into snacks by making roasted millet mixtures, energy bars, cookies, puffs, and extruded snack products.
5) Blend millets with pulses, vegetables, and dairy products to develop balanced meals like khichdi, soups, salads, and fermented foods.
6) Use millet malt or flour in beverages, smoothies, and health drinks to improve nutritional quality and increase daily millet intake.
Conclusion
Millets are highly nutritious functional cereals with significant potential in managing diabetes, obesity, and other metabolic disorders due to their low glycaemic index, high dietary fiber, complex carbohydrates, minerals, and bioactive compounds. They help maintain stable blood sugar levels, improve insulin sensitivity, support beneficial gut microbiota, and reduce oxidative stress and inflammation. In addition to promoting gut health and weight management, millets may also help lower the risk of cardiovascular diseases. Although traditionally consumed in regions such as Manipur, millet consumption has declined due to changing food habits and increased dependence on refined cereals. Therefore, reintroducing millets through traditional and value-added food products can improve public health and nutritional security. However, individual metabolic responses may vary, and proper dietary guidance and regular health monitoring are essential for maximum benefits.
Dr Angam Raleng (Assistant Prof), Ningombam Nungshithoi (M Tech Scholar) College of Agricultural Engineering and Post Harvest Technology (Central Agricultural University Imphal), Ranipool, Gangtok – 737135 (Sikkim)