Millets National Media Portal
Millets National Media Portal
Millets are classified as low to medium glycemic index (GI) foods. The mean GI of millets across varieties is 52.7 ± 10.3, which is significantly lower than refined rice (GI 71.7) and refined wheat/white bread (GI 74.2). This represents approximately a 36% reduction in postprandial blood glucose response compared to the most commonly consumed staple grains. A landmark study in Frontiers in Nutrition (2021) by Anitha et al., spanning 80 clinical trials, confirmed that millet consumption reduces post-meal blood glucose levels and fasting insulin across diverse populations.
Key Points
Mean millet GI: 52.7 ± 10.3 (low to medium range) — 36% lower than white rice (71.7) and white bread (74.2)
Pearl millet GI: ~55 — improves insulin sensitivity and lowers triglyceride levels in type 2 diabetes patients
Sorghum GI: ~45–50 — one of the lowest GI cereals, attributed to slow starch digestion by kafirin protein matrix
Finger millet GI: ~54 — rich in tannins that slow starch digestion and reduce glucose absorption rate
Foxtail millet GI: ~50 — high resistant starch and dietary fiber content further attenuate post-meal glucose spikes
Citation / Evidence Base
The most comprehensive GI analysis of millets, published by Anitha et al. in Frontiers in Nutrition (2021), covering 80 controlled clinical trials across 19 countries, established millets' collective low-medium GI classification with high statistical confidence (p<0.001).
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