Millets have a lower glycemic index than white rice. A meta-analysis of 65 studies found millets average a GI of about 53, compared with about 72 for milled rice and 74 for refined wheat. Eating millets regularly was linked to lower fasting and post-meal glucose in people with diabetes.
Last updated: November 2026
The problem
Rice is at the heart of many Indian meals, and refined wheat is close behind. Meanwhile, diabetes is now common: a national ICMR-INDIAB survey of over 113,000 people found 11.4% of Indian adults have diabetes and 15.3% have prediabetes (Anjana et al., 2023).
Millets like ragi, jowar and bajra are being promoted as a fix. But do they actually change your blood sugar?
Why it happens
The glycemic index (GI) measures how fast a food raises blood glucose compared with pure glucose (GI 100). Low GI is 55 or less, medium 56–69 and high 70 or more. It isn't just how much carb you eat. It's how fast it reaches your blood.
Whole millets tend to keep more of their fibre and bran. That slows digestion, so glucose enters the blood more gradually.
What the research found
A 2021 systematic review and meta-analysis led by researchers at ICRISAT in Hyderabad compared millets with common staples (Anitha et al., 2021):
| Food | Average GI | GI band |
|---|---|---|
| Millets (average) | 52.7 | Low |
| Milled white rice | 71.7 | High |
| Refined wheat | 74.2 | High |
In people with diabetes, eating millets long term was linked to 12% lower fasting glucose and 15% lower post-meal glucose. The authors note GI varied widely depending on the millet and how it was processed and cooked.
What to do
- Swap, don't add. Replace some rice or maida with millets, rather than eating millets on top of your usual meal.
- Start with one meal a day. Try ragi dosa or jowar roti at breakfast, or bajra khichdi at dinner.
- Choose less-processed forms. Whole or coarsely ground millets are better than highly refined millet flour, puffs or biscuits.
- Watch the portion. Millets are still a carbohydrate. A lower GI doesn't mean unlimited.
- Pair it well. Eat millets with dal, curd and vegetables, and eat the vegetables first. See why food order matters.
Did you know? In people with prediabetes, eating millets long term was linked to HbA1c falling from 6.65% to 5.67%, just under the 5.7% prediabetes cut-off (Anitha et al., 2021).
FAQ
Is millet better than rice for diabetics?
Millets have a lower average GI (about 53) than white rice (about 72), and regular millet eating was linked to lower glucose in people with diabetes. Portion size still matters.
Which millet has the lowest GI?
It varies by type and by how it's processed and cooked. Whole, less-processed millets generally do better than refined millet flours or puffed snacks.
Can I eat millet every day?
Most people can, as part of a varied diet. Introduce it gradually and drink enough water, since the extra fibre may take your gut some getting used to.
New to GI? Read are all carbs created equal?
This article is for information, not medical advice. If you have diabetes or take medication, talk to your doctor before changing your diet.
References
- Anitha S, et al. A systematic review and meta-analysis of the potential of millets for managing and reducing the risk of developing diabetes mellitus. Frontiers in Nutrition, 2021.
- Anjana RM, et al. Metabolic non-communicable disease health report of India: the ICMR-INDIAB national cross-sectional study (ICMR-INDIAB-17). Lancet Diabetes & Endocrinology, 2023.
