Millets for Diabetes: Korralu, Jonnalu and Ragi: Millets, called siri dhanyalu in Telugu, are traditional grains that are making a comeback in Hyderabad kitchens. Nutrition researchers, including institutes based in Hyderabad, have studied millets for their
fibre content and slower effect on blood sugar compared with polished rice and refined wheat. For people with diabetes, millets can be a useful part of the plate, but they are not a cure and portion size
still matters.
Common Millets and Their Local Names
- Jowar (sorghum): Jonnalu.
- Bajra (pearl millet): Sajjalu.
- Ragi (finger millet): Ragulu.
- Foxtail millet: Korralu.
- Little millet: Samalu.
- Kodo millet: Arikelu.
- Barnyard millet: Udalu.
Why Millets Can Help
Millets are generally richer in fibre than polished rice and often have a lower glycaemic response. Fibre
slows digestion, which reduces the quick rise in blood sugar after meals and can improve fullness.
Several studies, including reviews of clinical trials, suggest that replacing refined grains with millets may
improve post-meal sugar and HbA1c, though the size of the benefit varies and more long-term research
is needed.
What Millets Do Not Do
Millets are still carbohydrate foods. Eating large portions can raise sugar. They do not cure diabetes,
and a millet-based diet cannot replace prescribed medicines. Results differ between individuals, so
check your own post-meal sugar.
Comparing Millets
Ragi is rich in calcium and useful for bones. Bajra offers iron and protein. Jowar is versatile for rotis.
Foxtail, little, kodo, and barnyard millets cook like rice and suit those who want a rice-like meal. Rotating
several millets provides a variety of nutrients and keeps meals interesting.
Simple Ways to Use Millets
Replace part of your rice with foxtail or little millet, mixed with vegetables.
- Make ragi dosa, jowar roti, or bajra roti.
- Prepare millet upma, khichdi, or pulao with plenty of vegetables.
- Soak millets for several hours before cooking to improve digestibility.
- Pair them with dal, curd, or vegetables to add protein and fibre.
Portion Guide
Treat millets as the grain quarter of the plate. A common starting point is one or two rotis, or a small
bowl of cooked millet, with generous vegetables and a protein source. Adjust based on your sugar
readings and your doctor’s advice.
Things to Avoid
Avoid millet ladoos with jaggery, sweetened ragi malt, and packaged millet snacks with added sugar
and refined flour. Marketing claims on packaged millet products can be misleading, so read labels.
Millets and Thyroid or Kidney Disease
People with thyroid disease do not need to avoid millets completely, but variety and moderation are
sensible, and they should continue their medicines. People with advanced kidney disease may need to
limit certain grains because of potassium and phosphorus, so follow your doctor’s guidance.
Cooking Millets Without Fuss
Millets need a little planning. Wash and soak them for four to six hours, use about two to two and a half
cups of water per cup for rice-like millets, and pressure cook until soft. Ferment ragi and jowar batters
for dosa to improve taste and digestion. Keep a mixed millet flour at home for rotis, since pure millet
flours can be crumbly, and knead with warm water.
Nutrition Support at Dr. Rajender’s Lifestyle Clinic
The clinic offers personalised nutrition as part of structured, evidence-based care for Type 2 diabetes,
thyroid disorders, hypertension, PCOS, obesity, and metabolic conditions, with physical activity, lifestyle
correction, and continuous medical guidance.
Book a Consultation
Visit https://www.drrajenderslifestyleclinic.com/ to learn more and book a consultation.
Frequently Asked Questions
Is ragi good for diabetes?
Ragi has fibre and calcium and can be useful in moderate portions, but avoid sweetened ragi malt.
Can I replace rice completely with millets?
Many people can, but a gradual change with portion control and variety works best. Check your sugar
response.
Which millet is best for diabetes?
There is no single best millet. Rotating foxtail, little, kodo, jowar, bajra, and ragi gives variety.
Are millet biscuits and cookies healthy?
Often not. They may contain refined flour, sugar, and fat. Read labels carefully
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