Nutrition, Health Benefits, Types, and More

“There are various reasons why millet is good for your health,” says Carrie Gabriel, a registered dietitian-nutritionist based in Los Angeles. “It is not only gluten-free, but it is also a complex carbohydrate and higher in dietary fiber than some other grains.”

While there’s some variability in the amount and specific nutrient each type of millet offers, millet in general is a good source of protein, fiber, vitamins, minerals, essential fatty acids, carbohydrates, and antioxidants — all of which play an important role in overall health. Here are some ways millet can be good for you.

May Improve Blood Sugar Control

Because millet is a complex carbohydrate and has a low glycemic index (GI), it takes longer to digest and thus prevents your blood sugar from rising quickly, says Jen Bruning, RDN, a national spokesperson for the Academy of Nutrition & Dietetics. “Whole grains like millet can take longer to digest and keep blood sugars from spiking the way they might with an equivalent portion of refined grain,” she explains.

Foods with higher GI cause rapid elevations in blood sugar levels compared with foods with lower glycemic index such as rice and corn, which lead to more gradual increases in blood glucose. A review found that people who consume foods with lower GI experienced a general reduction of blood sugar levels. The authors note that including millet in your diet may be a powerful and effective practice that can help you manage various metabolic diseases such as diabetes.

May Help Reduce Cancer Risk

Another health benefit of millet: It’s packed with antioxidants, which are compounds that not only keep your immune system healthy and balanced, but protect your body from dangerous free radicals — unstable molecules that form in the body in response to environmental stressors such as pollution or cigarette smoke, which can damage cells and cause illness and aging, according to a review.

The authors evaluated research on cells examining the potential anticancer capabilities of millet and found that various antioxidants in different varieties of millet were able to suppress the growth of and cause the death of cancer cells. (It should be noted that human research needs to be done to verify these benefits.)

May Control High Blood Pressure

An article in the journal Nutrition Reviews found that millet was able to reduce blood pressure in rats with high blood pressure. The review also found that adding millet to the diet for several weeks or months was associated with reduced blood pressure in human studies.

May Improve Cholesterol, Reduce Cardiovascular Disease Risk

A review in Frontiers in Nutrition found that eating millet for a period of time (ranging from 21 days to 4 months, depending on the study) significantly reduced total cholesterol, triglycerides, and low-density lipoprotein (LDL), or “bad,” cholesterol, thus lowering risk of cardiovascular disease.

Can Help You Feel Fuller for Longer

The Frontiers in Nutrition review also found that eating millet increased levels of leptin (the hormone that regulates appetite) in the blood and the high fiber content of the grain slowed down digestion, which helped people feel more full for a longer period of time.

“Whole grains like millet can take longer to digest and keep blood sugars from spiking like they might with an equivalent portion of refined grain,” says Bruning.

May Improve Gastrointestinal Health

According to the article in Nutrition Reviews, studies have shown that millet improved the gut health of rats and mice by increasing beneficial gut bacteria such as Lactobacillus, Bifidobacteria, and Roseburia, and inhibiting the development of harmful bacteria such as Enterobacter (which has been linked to inflammation and obesity). The article notes that research points to the antioxidants and fiber in millet as being responsible for improving gut health.

The insoluble fiber in millet is also good for the digestive system because it adds bulk to your stools, which can help keep bowel movements regular, says Dr. McWhorter. “Fiber is one of the biggest things we need to consume in our diet,” he notes. “The vast majority of folks in the U.S. don’t consume enough fiber, which we find in things like vegetables, nuts, seeds, fruits, and whole grains; so millet is one source of a good amount of fiber in your diet.”