Millet Tri-Color Bell Peppers Bowl

Article written and reviewed by Cyrus Khambatta, PhD
Published September 24, 2023

This rainbow colored salad bowl is a good source of fiber, iron, vitamins A and C, folate and potassium.

This vibrant and wholesome dish is not only a feast for the eyes but also a celebration of fresh, nutritious ingredients. Packed with a rainbow of flavors and a medley of textures, this bowl is a testament to the power of plant-based, whole foods. Whether you're a seasoned home cook or a newbie in the kitchen, this recipe is your ticket to a delicious and nutritious meal that's as satisfying as it is healthy.

Red Leaf Lettuce: A Diabetes-Friendly Nutritional Powerhouse

Red leaf lettuce is a nutritious leafy green that offers a variety of vitamins and minerals, making it a valuable addition to a diabetes-friendly diet. Let's explore its nutritional value and its potential benefits for people living with diabetes, all while using the term "blood glucose."

Nutritional Value of Red Leaf Lettuce:

  • Vitamins: Red leaf lettuce is a rich source of vitamins, particularly vitamin A in the form of beta-carotene, which is essential for maintaining healthy vision and supporting the immune system. It also contains vitamin K, which plays a crucial role in blood clotting and bone health.

  • Minerals: This lettuce variety contains essential minerals such as potassium, which helps regulate blood pressure, and calcium, important for bone health and muscle function.

  • Dietary Fiber: Red leaf lettuce provides dietary fiber, which is beneficial for digestive health and helps regulate blood glucose levels by slowing the absorption of sugar.

  • Low Calories: It is a low-calorie food, making it an excellent choice for those looking to manage their weight.

Red leaf lettuce can be highly beneficial for individuals living with diabetes due to its low glycemic index (GI) and glycemic load (GL). The glycemic index measures how quickly a carbohydrate-containing food raises blood glucose levels compared to pure glucose, which has a GI of 100. Red leaf lettuce has an extremely low GI because it contains very few carbohydrates and minimal sugars, which means it has a negligible impact on blood glucose levels when consumed.

Additionally, the glycemic load takes into account both the quality and quantity of carbohydrates in a food. Given that red leaf lettuce is low in carbohydrates, its glycemic load is also very low. This makes it a safe choice for people with diabetes as it won't cause significant spikes in blood glucose levels when included in their meals.

Bell Peppers: Colorful Allies in Diabetes Management

Bell peppers, available in a variety of vibrant colors, are not only visually appealing but also offer an array of vitamins and minerals.

  • Vitamins: Bell peppers are an excellent source of vitamins, particularly vitamin C, which supports the immune system, skin health, and wound healing. They also contain vitamin A, essential for vision and immune function, and vitamin K, important for blood clotting and bone health.
  • Minerals: These colorful veggies provide essential minerals such as potassium, which helps regulate blood pressure and fluid balance, and magnesium, which is important for muscle and nerve function.
  • Dietary Fiber: Bell peppers are relatively low in carbohydrates and contain dietary fiber. Fiber helps with digestion, contributes to a feeling of fullness, and helps regulate blood glucose levels by slowing the absorption of sugars from other foods.

Bell peppers are indeed beneficial for individuals living with diabetes due to their low glycemic index and glycemic load . Here's how they contribute positively to blood glucose management:

  • Low Glycemic Index: Bell peppers, regardless of color, have a low GI. The low GI is due to their low carbohydrate content and high fiber content, which slows the release of glucose into the bloodstream.
  • Low Glycemic Load: The glycemic load of bell peppers is also quite low because they contain relatively few carbohydrates, making bell peppers a safe choice for people with diabetes.

Including bell peppers in a diabetes-friendly diet can provide essential vitamins, minerals, and fiber without significantly affecting blood glucose levels. They add color and flavor to meals while contributing to overall health and blood glucose control.

In conclusion, bell peppers are a nutritious and diabetes-friendly vegetable choice. Their low glycemic index and glycemic load, coupled with their rich vitamin and mineral content, make them a valuable addition to a well-balanced diet for individuals living with diabetes.

Mushrooms: A Diabetes-Friendly Fungus Packed with Nutrients

Mushrooms are a unique and flavorful addition to various dishes, and they offer a range of nutritional benefits. 

  • Vitamins: Mushrooms are a good source of various B vitamins, including riboflavin (B2), niacin (B3), pantothenic acid (B5), and biotin (B7). These vitamins play essential roles in energy metabolism and overall health.

  • Minerals: They contain minerals like selenium, which acts as an antioxidant, and potassium, which helps regulate blood pressure and maintain fluid balance in the body.

  • Dietary Fiber: Mushrooms are low in carbohydrates and contain dietary fiber. Fiber aids in digestion and can help stabilize blood glucose levels by slowing the absorption of carbohydrates from other foods.

Mushrooms can be a valuable addition to the diets of individuals living with diabetes for several reasons:

  • Low Glycemic Index: Most varieties of mushrooms have a very low GI. This is because they contain little to no digestible carbohydrates.

  • Low Glycemic Load: The glycemic load of mushrooms is also quite low due to their low carbohydrate content, making mushrooms a diabetes-friendly choice.

  • Potential Blood Sugar Regulation: Some studies suggest that certain compounds in mushrooms, such as beta-glucans, may have a positive effect on blood glucose regulation by improving insulin sensitivity.

It's important to note that while mushrooms themselves are diabetes-friendly, the way they are prepared can impact their glycemic load. For instance, frying them with high-fat ingredients may alter their overall impact on blood glucose.

In conclusion, mushrooms are a nutritious and diabetes-friendly food choice due to their low glycemic index and glycemic load, as well as their rich vitamin and mineral content. They can be a valuable component of a well-balanced diet for individuals living with diabetes, providing flavor, texture, and potential benefits for blood glucose management.

Millet Tri-Color Bell Peppers Bowl

Beverly Verwey
Servings 1 person
Calories 438 kcal


  • 5 large leaves red leaf lettuce
  • 1 cup cooked millet
  • 1/3 cup green pepper chopped
  • 1/3 cup red pepper chopped
  • 1/3 cup yellow pepper chopped
  • 1 cup sliced mushrooms
  • 1/4 cup onion thinly sliced
  • 1/2 cup celery chopped
  • 1/2 cup carrot grated
  • 1/2 cup English cucumber chopped
  • 2 tbsp radish finely chopped
  • 2 tbsp balsamic vinegar
  • 2 tsp maple syrup
  • 1/4 cup juice from an orange


  • Prepare the millet ahead of time and store in the refrigerator until ready to use.
  • In a small jar mix together the balsamic vinegar, maple syrup and orange juice. Set aside.
  • In a large salad bowl, line the bowl with the red leaf lettuce.
  • Arrange the green, red, yellow pepper, mushrooms, onion, celery, carrot, and cucumber in any way you wish in the lined bowl. Top with radish.
  • Top the salad with vinegar orange juice mixture. Serve. Mix the ingredients together before eating.


Calories: 438kcalCarbohydrates: 91gProtein: 14.1gFat: 3.7gSodium: 432mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-author of many peer-reviewed scientific publications.

He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

Scientific Publications:

Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106

Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024

Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414

Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047

Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14.

Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010

Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116.