Millets have 30-50% lower GI than rice, more fiber, and more protein. They are the ideal grain for diabetics.
Millet GI Comparison
- Foxtail millet (Thinai) — GI 36. Lowest GI grain. Excellent rice substitute.
- Little millet (Samai) — GI 35. Cooks like rice.
- Barnyard millet (Kuthiraivali) — GI 38. Very low calorie.
- Finger millet / Ragi — GI 42. Rich in calcium. Great for dosa, idli, roti.
- Sorghum / Jowar — GI 42. Gluten-free. Excellent bhakri.
- Pearl millet / Bajra — GI 48. High iron. Traditional in Rajasthan.
- Compare: White rice — GI 73. Brown rice — GI 68.
Breakfast: Ragi dosa, millet pongal, kambu adai. Lunch: Any millet replaces rice directly. Dinner: Jowar/bajra roti instead of wheat.
SugarSmart AI includes millets in all Indian cuisine meal plans. 50+ millet recipes across South and North Indian cuisines.
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