Millet Glycemic Index (GI) & Glycemic Load (GL)
Grains
Millet provides quick energy with its high GI of 70. Fast fuel delivering 378 calories, 73g rapidly absorbed carbs per 100g.
Glycemic Index
High glycemic index - causes a rapid rise in blood sugar
Glycemic Load
High glycemic load - significant blood sugar impact
Nutrition Facts
per 100gGlycemic Index Analysis
Understanding Millet GI Rating
Millet registers a glycemic index of 70, placing it in the high GI category.This medium rating means Millet has a moderate impact on blood sugar levels. It can be part of a balanced diet when consumed in appropriate portions and paired with other nutritious foods.
Blood Sugar Impact Guide
Health Benefits & Blood Sugar Impact
Blood Sugar Response
With a medium GI of 70, Millet provides moderate energy release. Best consumed in controlled portions or paired with low GI foods to balance blood sugar response.
Nutritional Benefits
- Provides sustained energy from complex carbohydrates
- Contains B vitamins essential for metabolism
- Source of dietary fiber for digestive health
- May support heart health when whole grain
- Provides plant-based protein
Optimal Consumption Timing
Millet is ideal for pre-workout energy or as part of a balanced meal with protein and healthy fats.
Preparation & Usage Tips
Recommended Preparation Methods
- Cooked with proper water ratios
- Combined with legumes for complete protein
- Used in porridges and grain bowls
- Ground into flours for baking
Serving Suggestions
For optimal blood sugar management, consider pairing Millet with protein and fiber to moderate its high glycemic impact.
How Millet Compares
Compare Millet's GI rating of 70 with similar foods in the grains category:
Glycemic Index Comparison
Amaranth - analogue of popcorn
GI: 70Cornmeal porridge - mamalyga
GI: 70Yellow corn
GI: 65Oatmeal porridge - crushed), oatmeal dishes
GI: 60White corn, sweet corn, frozen corn
GI: 55Bulgur
GI: 55Frequently Asked Questions
What is the glycemic index of Millet?
Millet has a glycemic index (GI) of 70, which is classified as high GI. With a medium GI of 70, Millet provides moderate energy release. Best consumed in controlled portions or paired with low GI foods to balance blood sugar response.
What is the glycemic load of Millet?
This food has a glycemic load (GL) of 51.1, which is considered high GL. Glycemic load takes into account both the quality and quantity of carbohydrates in a typical serving, providing a more practical measure for meal planning.
How many calories does Millet contain?
Each 100g serving contains 378 calories, making it a high-calorie food choice. This can be incorporated into various diet plans depending on your caloric needs and activity level.
What nutrients does Millet provide?
Per 100g serving, it provides 73g carbohydrates, 11g protein, and 4.2g fat. Provides sustained energy from complex carbohydrates Contains B vitamins essential for metabolism The high GI makes it suitable for balanced nutrition when portioned appropriately.
Can diabetics include Millet in their diet?
It can be included in diabetic diets with portion control. The moderate GI of 70 means it should be paired with protein or healthy fats.
How does Millet compare to other grains?
Millet has a GI of 70, which places it in the moderate range among grains. It provides complex carbohydrates and essential B vitamins.
What's the proper portion size for Millet?
A standard serving of Millet is 100g. Given its high glycemic load of 51.1, smaller portions may be better for blood sugar control.
How does Millet affect blood sugar levels?
The glycemic index of 70 produces a moderate blood sugar response, suitable for most healthy individuals. This makes it acceptable for balanced diets.
When is the best time to eat Millet?
Millet is ideal for pre-workout energy or as part of a balanced meal with protein and healthy fats. The moderate GI makes it versatile for most meal times when balanced with other foods.