Barnyard Millet (Priya) (1 Serving)

Reduce the barnyard millet portion and avoid having it as a large bowl; start with a smaller serving and check your glucose response over the next 2–3 hours.

Choose whole, minimally processed barnyard millet rather than flour, flakes, puffed forms, or very soft porridge; cook it until just tender rather than overly mushy.

Eat the millet with protein and fat, such as eggs, paneer, tofu, plain Greek yogurt, fish, or chicken, rather than eating it by itself.

Add plenty of non-starchy vegetables to the meal, such as spinach, broccoli, cauliflower, okra, mushrooms, cucumber, or leafy salad vegetables.

Include a modest serving of slow-digesting legumes, such as lentils, chickpeas, kidney beans, or black beans, and reduce the millet accordingly.

Avoid sweetened drinks, fruit juice, desserts, and large amounts of high-sugar sauces with the millet meal; a 10–20 minute walk after eating may also help blunt the rise.