Millet (100 G)

Reduce the millet portion and avoid eating it alone; start with a smaller serving and assess your glucose response.

Pair millet with protein and fat, such as eggs, tofu, fish, chicken, plain Greek yogurt, or nuts, rather than having it as a mostly carbohydrate-based meal.

Add plenty of non-starchy vegetables, such as broccoli, spinach, cauliflower, zucchini, peppers, or leafy salad, to slow digestion and reduce the meal’s carbohydrate density.

Choose intact, less-processed millet preparations; avoid puffed, flaked, finely milled, or porridge-style versions, which may raise glucose faster.

Include legumes such as lentils, chickpeas, or beans as part of the meal, and reduce the amount of millet accordingly.

Take a 10–20 minute easy walk after eating and track your response; if spikes remain large, discuss individualized portions and alternatives with a clinician or dietitian.