Millet (Cooked) (1 Cup) and Cooked Vegetables (1 Cup)

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

Pair millet and vegetables with protein, such as tofu, tempeh, eggs, plain Greek yogurt, lentils, or chickpeas, rather than eating the meal mostly as starch.

Add a modest amount of fat, such as avocado, nuts, seeds, or olive oil, to slow absorption and make the meal more balanced.

Avoid overcooking vegetables into a very soft texture and avoid blending the meal; keeping foods intact and moderately firm may lessen rapid glucose changes.

Eat slowly and consider starting the meal with vegetables and protein before the millet.

If you have repeated lows or symptoms such as shakiness, sweating, confusion, or dizziness, confirm the reading if possible and discuss your meal pattern and medications with a clinician.