Millet (Fat Added in Cooking) (1 Cup, Cooked)

Reduce the millet portion and fill at least half the plate with non-starchy vegetables such as broccoli, spinach, cauliflower, peppers, or zucchini.

Pair millet with a substantial protein source, such as tofu, eggs, fish, chicken, plain Greek yogurt, or lentils, rather than eating it mainly on its own.

Add fiber-rich sides such as chickpeas, beans, lentils, or a leafy green salad; their fiber can slow carbohydrate absorption.

Start the meal with vegetables and protein, then eat the millet last.

Choose intact, minimally processed millet and cook it to a tender—not mushy—texture; avoid millet flour, puffed millet, or highly refined millet preparations.

Take a 10–20 minute easy walk after the meal to help reduce the post-meal rise.