Blood sugar control is a major issue for more than half of the adults in the USA. That’s right. Out of the 257 million adults in the USA (2021 numbers from the CDC) about 135 million of them (52.7%) have prediabetes or full-blown type 2 diabetes. So, we do need ways to help stave off this epidemic. If there was ever a time for easy answers that could help people stabilize their blood sugar levels, it would be now. Here is one such answer—eat millet instead of rice or wheat. In this article, I will highlight some of the research showing the blood glucose benefits of eating millet and give you some ideas of how to eat it. Let’s dive into what the science says about millet and why it deserves a spot on your plate.
Millet: The Ancient Grain Hidden in Plain Sight
Millet’s history as a cultivated crop stretches back thousands of years, with evidence of its domestication dating to before 4000 BC in northern China’s Yellow River region, where foxtail and proso millet were staples. By 3000 BC, millet spread across Asia, Africa, and Europe. Millet was a valuable crop because it didn’t require as much water as other grains and it could grow faster. So, in the ancient world, that means if you grew millet, you were less likely to starve. In Ezekiel 4:9 millet is mentioned as one of the grains that God instructed Ezekiel to use to make bread.
Today, millet is still a valuable crop in semi-arid regions. It’s most popular in sub-Saharan Africa (especially Nigeria, Niger, and Mali) and South Asia (India and Pakistan). India leads global production, growing about 40% of the world’s millet. China still cultivates millet, while smaller pockets exist in Russia, Ukraine, and the Middle East. Globally, millet accounts for about 3% of cereal production, with 90% grown in Africa and Asia.
What the Studies Say
So, millet is an ancient grain that helped people survive in dry places. But it turns out that the carbohydrates in millet digest slowly as has been shown in recent studies.
Three studies have looked into how millet-based diets impact blood sugar and related health markers. Here’s a look at three principal conclusions from this research:
1. Long-Term Blood Sugar Control with Millet
A 2018 study found in Nutrients followed 28 people with type 2 diabetes who ate millet-based meals (like porridge or flatbreads) for 12 weeks. This study did not have a control group, but followed the changes in people over 12 weeks. And the results were impressive for such a simple change. Their HbA1c dropped by 0.5%, indicating better long-term blood sugar control. Fasting blood sugar dropped from 102.6 to 95.4 mg/dL. After-meal blood sugar spikes were also smaller compared to diets with rice or wheat. And as a bonus, participants improved their insulin resistance, and levels of leptin (a hormone that helps regulate hunger) rose, hinting that millet might also support weight management. Interestingly, men and women showed slightly different responses, suggesting millet’s effects might vary by sex.
Why did millet work? The key factors seemed to be that the high fiber in millet combined with carbohydrates that digest slower resulted in a slower rise in blood glucose. And slow carbs are good carbs.
2. Millet: A Win for Breakfast In Place of Rice
In a 2016 study, researchers compared foxtail millet dosa (a savory Indian pancake) to rice dosa in 105 people with type 2 diabetes. The millet dosa had a lower glycemic index (59 vs. 78 for rice), meaning it caused a gentler rise in blood sugar. After eating the millet dosa, participants saw significantly lower post-meal glucose levels compared to the rice version, though fasting blood sugar stayed unchanged. This suggests swapping rice-based breakfasts for millet-based ones could be a simple way to tame blood sugar spikes, especially for those who prefer or need carbs in their breakfast.
3. Millet’s Broader Metabolic Benefits
In a randomized cross-over trial with 300 people with type 2 diabetes, researchers tested a millet-based diet with moderate fiber for 90 days. And then groups tried the other diet. The results were striking: HbA1c plummeted by 19%, fasting glucose by 13.5%, and insulin levels by 1.9%. On top of that, cholesterol levels improved—total cholesterol dropped 13%, triglycerides 13.5%, and unhealthy VLDL cholesterol by 4.5%. These changes point to millet not only helping blood sugar but also cutting heart disease risk, a big concern for people with diabetes. Weight didn’t change, showing millet’s benefits don’t rely on losing pounds. Weight loss is key to actually reversing diabetes, but it’s good to know that even without weight loss there are things that can help you with blood sugar control.
Why Isn’t Millet More Popular in the USA?
Even though millet has been shown to be a beneficial whole grain, it has been mostly consumed by niche groups, like vegans and people following gluten-free diets. Why? First, we don’t even know what it is. Those small yellow beads in bird feed? Yeah, that’s millet. Second, corn, wheat, and soybeans dominate U.S. agriculture, and they are backed by hefty subsidies and infrastructure. Everyone knows how to grow and use corn, wheat, and soybeans. Millet is rather unknown. Finally, Americans just don’t have any traditional foods that include millet.
But the tide might be turning. With growing interest in sustainable, climate-resilient crops and rising diabetes rates (over 135 million Americans have diabetes or prediabetes), millet’s water efficiency and nutritional perks could spark a comeback.
How to Add Millet to Your Diet
Are you ready to give millet a try? It’s versatile, affordable, and easy to cook with. Here are some ideas:
Breakfast: Swap oatmeal for millet porridge or try a millet dosa with your favorite chutney.
Lunch or Dinner: Use millet as a base for grain bowls, mixed with veggies, lean protein, and a tasty dressing.
Baking: Blend millet flour into muffins, breads, or pancakes for a nutty flavor and nutrition boost. We’ve included millet in my family’s gluten-free pancake recipe for over 20 years.
Snacks: Pop millet like mini popcorn for a crunchy, healthy treat.
Start small by replacing one rice or wheat-based meal a week with millet, and see how your body feels.
The Bottom Line
Multiple research studies have confirmed that millet is a great choice for improving blood sugar control compared to other grains. It helps you lower HbA1c levels, post-meal glucose spikes, and even helps improve other cardiovascular risk factors. It is a simple switch to use millet instead of rice in a dish or two a week. Try it out. You might like millet. And your body will thank you.