Millet (Fat Not 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, okra, cauliflower, or zucchini.

Add protein to the meal, such as eggs, tofu, tempeh, fish, chicken, or plain unsweetened Greek yogurt, rather than eating millet alone.

Include a small amount of fat during cooking or at serving, such as olive oil, avocado, nuts, seeds, or tahini, to slow digestion.

Choose intact, minimally processed millet preparations—such as whole cooked grains or firmer porridge—and avoid finely milled flour, puffed millet, or very soft, overcooked millet dishes.

Pair millet with fiber-rich legumes such as lentils, chickpeas, black beans, or kidney beans; start with a modest serving if you are not used to them.

Take a 10–20 minute easy walk after the meal and avoid combining millet with sugary drinks, desserts, or large portions of fruit juice.