If you’re trying to manage your diabetes, you probably already know to stay away from sweets. But did you know that the type of flour you use every day also matters?
Many people still eat roti or dosa made from regular wheat or rice flour, but these can raise your blood sugar levels. That’s why millets - small ancient grains - are becoming a popular and healthier option, especially for people with diabetes.
In this blog, we’ll look at 5 types of millet flours that are gentle on your blood sugar and full of nutrition. These flours are from the Siridhanya millet group and have become known for their health benefits.
Let’s look at each one in detail.
The 5 Best Diabetic-Friendly Flours
1. Foxtail Millet Flour (Kangni/Navane)
This is one of the most used millet flours when it comes to managing sugar levels. Foxtail millet is full of fiber, iron, and slow-digesting carbs, which means it helps avoid sudden sugar spikes.
Why it’s good for diabetes:
- Keeps you full for longer and reduces hunger
- Gives steady energy without sugar highs or crashes
- Helps improve digestion and gut health
How to use: You can make soft rotis, pancakes, or even mix it with regular flour to start slowly.
2. Kodo Millet Flour (Kodon)
Kodo millet is a great option if you have prediabetes or diabetes. It contains natural antioxidants (called phenolic compounds) that help control inflammation in the body.
Why it’s good for diabetes:
- Has a low glycemic index, meaning it doesn’t raise sugar quickly
- Rich in magnesium, which supports insulin function
- Easy to digest and gentle on the stomach
How to use: Use it for cheela, roti, or add it to soups to make them thick and filling.
3. Little Millet Flour (Kutki/Samai)
This millet is small in size but big in benefits! Little millet is rich in B vitamins and minerals, and it has resistant starch, which helps your body use insulin better.
Why it’s good for diabetes:
- Helps control blood sugar levels
- Can support healthy cholesterol levels
- Reduces cravings and helps in weight control
How to use: Perfect for making soft idlis, crispy dosas, or even baking healthier treats.
4. Barnyard Millet Flour (Sanwa)
Often eaten during fasting, Barnyard millet is also great for diabetes. It has a very low glycemic index and is packed with iron and calcium.
Why it’s good for diabetes:
- Slows down digestion, keeping sugar levels stable
- Has a cleansing effect on the body
- Supports bone health and keeps you full
How to use: Make upma, thalipeeth, rotis, or mix it with gram flour for tasty fritters.
5. Browntop Millet Flour
This is one of the lesser-known millets but is very powerful. Browntop millet supports digestion, is low in carbs, and is great for people with diabetes.
Why it’s good for diabetes:
- Doesn’t cause sugar spikes
- Full of essential minerals like potassium and iron
- Helps reduce tiredness and gives long-lasting energy
How to use: Use it for making roti, dosas, or even baked crackers at home.
Tips to Start Using These Diabetic-Friendly Flours
If you’re new to millet flours, here’s how you can make the switch smoothly:
- Start gradually: Mix 25% millet flour with your regular atta. Increase the amount over time.
- Use variety: Rotate between 2–3 millet flours to enjoy different benefits.
- Traditional cooking helps: Cook your food in earthen pots and use cold-pressed oils for better health.
- Use natural sweeteners: If you’re making sweets, palm jaggery is a better choice than white sugar.
Conclusion: Your Flour, Your Health
Changing your flour may seem like a small step, but it can make a big difference, especially for someone managing diabetes.
All the flours shared here - Foxtail, Kodo, Little, Barnyard, and Browntop millet - are fiber-rich, nutrient-dense, and gentle on sugar levels.
You don’t have to give up rotis or Indian meals - just switch to smarter, diabetes-friendly flours. These flours are easy to cook, delicious to eat, and they support your health in the long run.
Try adding one to your next grocery list - and take the first step toward balanced blood sugar, naturally.
