Millet (Cooked) (100 G) and Chicken (100 G)

Reduce the cooked millet portion and increase the chicken and non-starchy vegetables on the plate, such as broccoli, spinach, zucchini, or cauliflower.

Eat the chicken and vegetables first, then have the millet last to slow the meal’s glucose rise.

Add a small serving of fiber-rich legumes, such as lentils or chickpeas, in place of part of the millet.

Include a source of unsaturated fat with the meal, such as avocado, olives, or a drizzle of olive oil on vegetables.

Choose a less-soft millet texture: avoid overcooking it, and consider cooling and reheating it before serving.

Take a 10–20 minute easy walk after the meal and avoid pairing it with sweet drinks or dessert.