Can millets really help lower blood sugar?

Yes, a large systematic review found millet consumption reduced fasting and post-meal blood glucose by 12-15% in people with diabetes, with more recent 2025 research on specific varieties like sorghum, finger millet, and pearl millet confirming similar benefits, though millets should complement, not replace, medical diabetes management.

Which millet is best for diabetes?

Pearl millet (Bajra) and finger millet (Ragi) have generally shown among the strongest effects in comparative research, though most millet varieties studied fall into low-to-medium glycemic index categories and offer meaningful benefit.

Does cooking millets reduce their blood sugar benefits?

No, research found millets retained a lower glycemic index than rice, wheat, and maize even after common cooking methods like boiling, baking, and steaming, meaning typical Indian cooking preparations don't undo these benefits.