Millet, raw & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 42.9 per 100g.
✅ Nutrition data verified · GL 42.9/100g · GI 66.6 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Response
The Numbers at a Glance
Explore More in Cereal Grains and Pasta
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 100g | 72.8g | 42.9 | High |
| Standard Serving | 200g | 145.7g | 85.8 | High |
| Restaurant Portion | 400g | 291.4g | 171.6 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Foods to Try Instead
🍚 Corn bran, crude
GL 4.4/100g — Low GL
Fiber 79.0g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Corn bran, crude & diabetes →🍚 Oat bran, cooked
GL 5.9/100g — Low GL
Fiber 2.6g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Oat bran, cooked & diabetes →🍚 Hominy, canned, white
GL 7.8/100g — Low GL
Fiber 2.5g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Hominy, canned, white & diabetes →🍚 Hominy, canned, yellow
GL 7.8/100g — Low GL
Fiber 2.5g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Hominy, canned, yellow & diabetes →Common Questions
Is Millet a reasonable choice if you have diabetes?
It's best to limit Millet. With a glycemic load of 42.9 (high — anything ≥20 is considered high), a standard serving can cause a significant blood sugar rise.
What GL value does Millet carry?
Millet's glycemic load: 42.9 (per 100g). Unlike GI which only measures speed, GL accounts for actual carbohydrate quantity — making it the more practical number for diabetes management.
What happens to blood sugar after eating Millet?
Blood sugar impact of Millet: High. The key factors are its GI (66.6) and available carb content (64.3g/100g), which together produce a GL of 42.9.
Is the GI value accurate?
The GI of 66.6 for Millet is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Cereal Grains and Pasta category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Can portion control make this food work?
Yes — half a standard serving of Millet reduces the glycemic load substantially. At GL 42.9 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 66.6 — subcategory_avg:Cereal Grains and Pasta. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 200.0g) = 42.9 × 200.0 ÷ 100 = 85.8
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 169702. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Millet, raw — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/millet-raw/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.