Millets and diabetic neuropathy: Exploring the potential health benefits and connections

Living with diabetes often brings complications. One of these is diabetic neuropathy, a condition that damages nerves due to high blood sugar levels. It leads to symptoms like pain, numbness, and tingling, especially in the legs and feet. While managing this condition can be challenging, dietary changes can make a significant difference. Millets, a group of small-seeded grains, could play an important role in managing diabetic neuropathy. Let’s explore how millets might benefit people with diabetic neuropathy and understand the connection between them.

What is diabetic neuropathy?

Diabetic neuropathy is a type of nerve damage that occurs when high blood sugar injures nerves throughout the body. This condition primarily affects the nerves in the legs and feet. Diabetic neuropathy can cause discomfort and lead to complications like ulcers, infections, and even amputation if left untreated. The condition affects more than half of people who have diabetes. Controlling blood sugar is key to reducing the risk of diabetic neuropathy.

Diet plays a crucial role in managing diabetes and diabetic neuropathy. Including healthy grains like millets may help in blood sugar regulation. But how does millet contribute to the prevention or management of this condition? Let’s take a closer look.

Understanding millets

Millets are a group of whole grains that have been grown for centuries. They include varieties like pearl millet, finger millet, foxtail millet, and sorghum. Millets are rich in fibre, proteins, vitamins, and minerals. They have a low glycaemic index (GI), which means they release glucose slowly into the bloodstream. This quality makes millets an ideal food for managing blood sugar levels.

The nutrients in millets also promote overall health, which can be beneficial for those with diabetes. They contain magnesium, which helps improve insulin sensitivity, and antioxidants, which fight inflammation—a common issue for diabetics.

How can millets help with diabetic neuropathy?

Millets can help people with diabetes in several ways. The benefits of millets go beyond blood sugar control, which is key in preventing complications like diabetic neuropathy.

1. Blood sugar regulation: Millets have a low glycaemic index, which means they prevent sharp spikes in blood sugar. By ensuring steady blood sugar levels, they help minimize the damage caused to the nerves over time. Consistently high blood sugar levels can worsen diabetic neuropathy. Including millets in your diet helps stabilize glucose levels, reducing the chances of nerve damage.

2. High fibre content: Millets are rich in dietary fibre. Fibre helps slow down the absorption of carbohydrates and keeps blood sugar levels stable. The high fibre content also helps in improving gut health, which indirectly impacts blood sugar regulation. Better sugar management reduces the risk of diabetic neuropathy progression.

3. Anti-inflammatory properties: Inflammation is a common issue in people with diabetes. Millets contain antioxidants like polyphenols, which help reduce inflammation. Chronic inflammation contributes to nerve damage, leading to symptoms of diabetic neuropathy. Consuming millets regularly can help reduce inflammation, ultimately protecting nerve health.

4. Rich in magnesium: Millets contain magnesium, an essential mineral for managing diabetes. Magnesium helps improve insulin sensitivity, enabling better glucose uptake by the cells. Improved insulin sensitivity means lower blood sugar levels, which can prevent nerve damage. Including millets in your diet can thus provide the magnesium needed to support overall nerve health.

How to incorporate millets into your diet

Adding millets to your diet is easy and versatile. Here are some simple ways to include them in your meals:

1. Millet porridge: Start your day with a hearty bowl of millet porridge. It is not only filling but also helps maintain blood sugar levels throughout the day. You can add nuts, seeds, or fruits to make it more nutritious and tasty.

2. Millet flour for rotis and breads: You can use millet flour to make rotis or flatbreads. These can replace wheat-based products and provide a healthier alternative with a lower glycaemic load. Finger millet flour, also known as ragi, is especially popular in many regions.

3. Add millets flakes to salads: Cooked millets or millet flakes can be added to salads to increase their nutritional value. They add a nice texture to salads and make them more satisfying, helping control hunger and maintain stable blood sugar levels.

4. Millet upma: Upma, a savoury dish often made with semolina, can also be prepared using millets. Millet upma is a nutritious and delicious way to add variety to your meals while benefiting your health.

Are there any precautions?

While millets are beneficial, moderation is key. Eating millets in excess may lead to issues like thyroid dysfunction due to their goitrogenic properties. It is best to consult your healthcare provider before making any major dietary changes, especially if you have an underlying medical condition.

Conclusion: Millets for nerve health

Millets are a nutritious addition to the diet for those managing diabetes and diabetic neuropathy. Their low glycaemic index, high fibre content, and anti-inflammatory properties make them ideal for regulating blood sugar and protecting nerve health. By incorporating millets into your daily diet, you can potentially reduce the progression of diabetic neuropathy and improve your quality of life.

Diabetic neuropathy can be painful and challenging, but diet can make a difference. Along with regular exercise, medication, and blood sugar monitoring, millets can play an important role in managing diabetes effectively. Always remember to talk to your healthcare provider before making significant dietary changes, especially if you are managing a chronic condition like diabetes.

Inclusive Language: For Everyone’s Benefit

This article aims to provide helpful information for anyone managing diabetes or diabetic neuropathy. Millets can benefit a diverse group of people, regardless of age or background. By using inclusive language, we want everyone to feel empowered to take steps toward better health. Including millets in your diet can be an accessible and sustainable change for better living.

Take the Next Step

If you are ready to make a dietary change, consider including millets in your daily meals. Small changes can lead to big improvements in health. Start today and see the difference it can make for you.

Image Courtesy: THE STAR

REMEMBER: While millets can be a valuable tool in managing diabetic neuropathy, they should be part of a comprehensive approach. Maintaining a healthy weight, and engaging in regular exercise, are all crucial for one’s general well-being.
This is for informational purposes only. For medical advice or diagnosis, consult a professional.

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