Diabetes is a growing health concern in India, with over 77 million people affected by the condition. Diabetic individuals need to pay extra attention to their diet and maintain strict control over their blood sugar levels. IAs a diabetic, it can be challenging to find snacks that won't spike your blood sugar levels. However, incorporating millets into your diet can be a game-changer. Millets are a group of small-seeded grasses that have been cultivated for thousands of years, and they're low in glycemic index (GI) and high in fiber, making them an excellent choice for those with diabetes. In this article, we'll be sharing 11 nutritious millet-based snacks that can be included in a diabetic's diet in India. But if you want to enjoy readymade snacks made from millets and other superfoods, do check out Keeros Supersnacks.
Millets- The Diabetic-Friendly Grain
Millets are a group of small-seeded cereal crops that are widely grown in arid and semi-arid regions of the world, including India. They are a rich source of fibre, protein, vitamins, and minerals, and have been a staple food in many cultures for thousands of years. Millets are also considered to be some of the most nutritious and healthy grains available, as they are low in glycemic index, meaning they are slowly absorbed by the body and do not cause rapid spikes in blood sugar levels. This makes millets an excellent food option for diabetics, as well as those looking to maintain a healthy diet and prevent chronic health conditions such as heart disease, obesity, and type 2 diabetes.
Benefits of Millet-Based Snacks for Diabetics
Choosing millet-based snacks over regular snacks has several benefits for diabetics. Here are a few:
Low GI: Millets have a low GI, which means they release sugar into the bloodstream slowly, keeping blood sugar levels stable.
High in Fiber: Millets are high in fiber, which slows down the absorption of sugar into the bloodstream.
Rich in Nutrients: Millets are packed with essential vitamins and minerals like iron, magnesium, and B-complex vitamins.
Gluten-Free: Millets are naturally gluten-free, making them an excellent choice for those with celiac disease or gluten intolerance.
11 Nutritious Millet Based Snacks for Diabetics in India
Bajra khakhra is made from bajra flour, which is rich in fibre, protein, and iron. It is a great alternative to traditional wheat-based rotis and can be eaten with a variety of dips or spreads.
Jowar, also known as sorghum, is a low glycemic index grain that is slowly absorbed by the body, making it an excellent snack option for diabetics. Jowar chips are a crispy, crunchy alternative to regular potato chips and are available in different flavours.
Ragi, also known as finger millet, is a nutritious grain that is high in fibre, calcium, and iron. Ragi biscuits are a great option for diabetics as they are low in sugar and can be enjoyed as a mid-morning or mid-afternoon snack.
Kambu, also known as pearl millet, is another low glycemic index grain that is great for diabetics. Kambu murukku is a crunchy snack that is made from kambu flour and is a healthy alternative to regular murukku.
Foxtail Millet Puffs
Foxtail millet is a nutrient-rich grain that is high in fibre, protein, and iron. Foxtail millet puffs are a great snack option for diabetics as they are low in sugar and calories. If making homemade millet-based snacks seems like too much work, you can opt for ready-made snacks like Keeros Quinoa Millets which is a delicious, crunchy & nutritious snack made from quinoa puffs and millets.
Bajra & Ragi Crackers
Bajra and ragi crackers are a delicious and nutritious snack option for diabetics. They are made from a mix of bajra and ragi flour and are low in sugar and calories.
Jowar popcorns are a great alternative to regular corn popcorns and are a nutritious snack option for diabetics. Jowar popcorns are made from jowar flour and are a great source of fibre and protein.
Kambu Murukku with Besan
Kambu murukku with besan is a tasty and nutritious snack option for diabetics. It is made from a mix of kambu flour and besan and is a great source of fibre and protein.
Ragi & Oats Bars
Ragi and oats bars are a nutritious and delicious snack option for diabetics. They are made from a mix of ragi and oats flour and are a great source of fibre and protein.
Bajra & Jowar Chips
Bajra and jowar chips are a nutritious and tasty snack option for diabetics. They are made from a mix of bajra and jowar flour and are a great source of fibre and protein. Alternatively, you can also try Keeros Quinoa Millets- a readymade snack made from 2 Superfoods- Millets & Quinoa Puffs
Foxtail Millet Ladoos
Foxtail millet ladoos are a sweet and delicious snack option for diabetics. They are made from foxtail millet flour and are sweetened with jaggery, which is a low glycemic index sweetener.
Q. Are millets safe for diabetics?
A. Yes, millets are safe for diabetics because they're low in GI and high in fiber, which helps regulate blood sugar levels.
Q. What are the benefits of millets for diabetics?
A. Millets are low in GI, high in fiber, rich in nutrients, and gluten-free, making them an excellent choice for those with diabetes.
Q. Can I replace wheat flour with millet flour in my recipes?
A. Yes, you can replace wheat flour with millet flour in most recipes, including bread, cakes, and cookies.
Q. Where can I find millet-based snacks in India?
A. You can find millet-based snacks in most grocery stores, health food stores, and online retailers in India.
Q. Are millet-based snacks more expensive than regular snacks?
A. Millet-based snacks can be slightly more expensive than regular snacks, but the benefits they provide for diabetics make them worth the extra cost.
In conclusion, incorporating millet-based snacks into a diabetic's diet can provide a range of health benefits and help maintain blood sugar levels. These snacks are low in sugar, high in fibre, protein, and other essential nutrients and make for a delicious and nutritious snack option. If you find making home-made snacks too much work, Keeros is here to help you enjoy a wide variety of Tasty & Healthy Snacks that are Diabetic-Friendly:
Lightly Salted Multigrain- a delightfully healthy combination of pearl millets & 5 other super grains.
Lightly Spiced Quinoa Grain- a delightfully healthy combination of the mother of grains quinoa, millets & 3 other super grains
Tangy & Crispy Multigrain Minty Lime- a delightfully healthy combination of pearl millets & 5 other super grains.
Tangy & Crunchy Quinoa Millets- a mix of roasted quinoa puffs & pearl millets.
Slightly Sweet & Crunchy Indo Trail Mix Roasted Supersnacks- a mix of dried superfruits, pearl millets, roasted super seeds & nuts
Author- Simran Sahni