The Surprising Health Benefits of Millets: Why You Should Add Them to Your Diet

By

Monica Saxena | Wellness Blogger | Certified in Holistic Health & Nutrition | Fully Accredited Professional Nutritionist |

Millets are nutrient-rich whole grains that have been part of traditional diets for thousands of years. They provide dietary fibre, plant protein, vitamins and minerals and can be a useful alternative to more refined grain foods.

Different millets have different nutritional profiles. Some, such as ragi (finger millet), are particularly rich in calcium, while others provide useful amounts of fibre, iron, magnesium and other nutrients. Research has also explored the potential role of millets in digestive health, blood sugar management, heart health and weight management.

However, millets are not a miracle food. Their health benefits depend on the type of millet, how it is processed and prepared, portion size, and the overall quality of the diet. In this article, we look at what millets provide nutritionally and how they can be included in a balanced diet.

What are millets?

Millets are small-seeded cereal grains that have been cultivated for thousands of years, particularly in parts of Asia and Africa. They are hardy crops that can grow in relatively dry conditions and on less fertile soils, which has made them important in traditional food systems.

Millets are whole grains and provide a combination of carbohydrates, dietary fibre, plant protein, vitamins and minerals. Different varieties have different nutritional profiles, so it is better to think of millets as a diverse group of grains rather than as one single food with identical benefits.

The United Nations declared 2023 the International Year of Millets, highlighting their nutritional, agricultural and food-security importance. 

Nutritional Profile of Millet 

Millets as grains are very nutritious, and their combination of dietary fibre as well as minerals has many health benefits. The carbohydrates in millets are broken down slowly for efficient digestion that gives a relatively consistent blood glucose response. Why everyone is rediscovering the nutritional and health benefits of millets. Are they really so good? Yes, they are! Let us find out.

Dietary fibre is beneficial for digestive health, and it supports digestion, provides fullness and can help prevent constipation. Dietary fibre is abundant in millets. Thus, a rich intake of millets promotes gut health, assists with maintaining stable sugar levels, and is even considered a means of effective weight control through increased feelings of satiety.

Protein: Millets provide a good amount of plant-based protein, making them a great choice for vegetarians and vegans. Millets contain a reasonable amount of protein that helps maintain and repair body tissues.

Millets provide plant-based protein, although their protein content varies among varieties. Combining grains with pulses, beans, nuts or seeds can provide a wider range of nutrients and amino acids.

8 Easy-to-get protein sources

Essential vitamins and minerals: Millets are a good source of minerals like magnesium, phosphorus, iron, potassium, and B vitamins, which support various body functions, from energy production to bone health.

a. Iron: Millets are a good source of iron, which is necessary for oxygen transport and haemoglobin and for the prevention of anaemia. The iron content varies with the type

b. Calcium: Finger millet, such as ragi, is relatively rich in calcium. This prevents the weakening of bones and teeth. 

c. Phosphorus: Another very important mineral in millets is phosphorus, which goes into bone production and energy in the body. Phosphorus is important for bones, teeth and energy metabolism.

d. Potassium: Millets are rich in potassium, which maintains healthy heart and muscle functions. Potassium is present across different millet crops and is most important for proper muscle and nerve function.

e. Zinc: Millets have low amounts of zinc, a crucial mineral that fights infection and promotes wound healing. 

Antioxidants help combat oxidative stress and may reduce the risk of chronic diseases like heart disease and cancer. Millets contain various plant compounds, including phenolic compounds, that have antioxidant activity. These compounds can help protect cells from oxidative stress. However, the amount and type of these compounds vary among millet varieties and processing methods. 

Evidence-Based Health Benefits of Millets

Millets May Support Digestive Health: Millets can contribute to digestive health. They provide dietary fibre, which helps add bulk to stool and supports regular bowel movements. Their fibre also serves as a substrate for beneficial gut microorganisms, which can contribute to a healthy gut environment. Compared with refined grains, incorporating minimally processed millet-based foods into a varied diet may therefore support overall digestive function.

However, the fibre content varies among different millets and preparations, and suddenly increasing fibre intake may cause bloating or discomfort in some people. For this reason, millets are best introduced gradually and consumed with adequate fluids as part of a balanced diet.

Millets May Help Support Healthy Blood Sugar Levels

Millets may be a useful choice for people who want to manage their blood sugar levels. They generally contain more fibre than many refined grain products, and the fibre can slow the digestion and absorption of carbohydrates, resulting in a more gradual rise in blood sugar after a meal. Research suggests that replacing refined grains with some types of millet may improve blood sugar control, although the effect varies depending on the type of millet and how it is processed and cooked. For example, whole or minimally processed millet may have a different effect on blood sugar than finely milled flour or highly processed millet products. However, millets are not a treatment for diabetes, and portion size still matters because they contain carbohydrates. Including appropriate portions of millet alongside vegetables, pulses or other protein-rich foods can be part of a balanced approach to maintaining healthy blood sugar levels.

Millets May Promote Heart Health: Including millets in your diet may be good for your heart. Research suggests that regularly eating millets may help improve some factors linked to heart health, including cholesterol and blood pressure. Millets provide dietary fibre, minerals, healthy fats, and other plant compounds that may contribute to these benefits. Some studies have found that replacing refined grains with millets can help lower levels of total and LDL (“bad”) cholesterol and triglycerides. However, the benefits can vary depending on the type of millet and how it is prepared. Millets are therefore best viewed as one nutritious part of an overall heart-healthy diet rather than a food that can prevent or treat heart disease on its own.

Millets May Boost Bone Health: Millets can be a nutritious addition to a diet that supports healthy bones. Several varieties provide minerals such as calcium, magnesium and phosphorus, which are important for maintaining bone structure and strength. Finger millet, or ragi, is particularly well known for its calcium content. Magnesium also plays a role in normal bone health, while phosphorus is an important component of bones and teeth. However, simply eating millets does not guarantee stronger bones. Bone health depends on an overall nutritious diet, adequate vitamin D, regular physical activity and other lifestyle factors. Including a variety of millets as part of a balanced diet can therefore contribute useful nutrients that support healthy bones.

Millets May Help with Weight Management: Millets may be helpful for managing weight when they are included as part of a balanced diet. Many millets contain dietary fibre, which can help you feel full for longer and may reduce the tendency to snack between meals. Choosing whole or minimally processed millet-based foods instead of refined grains may also improve the overall quality of the diet. However, millets are still a source of carbohydrates and calories, so eating large portions will not automatically lead to weight loss. The way millets are prepared also matters—for example, a vegetable-rich millet meal is very different from a millet dish loaded with sugar, oil or fried ingredients. In short, millets can support healthy weight management, but overall food choices, portions and physical activity remain important.

Different Types of Millets

The popularity of millets has surged in the last few years owing to the high nutrient value and usability of millets in different preparation methods. You can easily find popular snacks and goods made of millet at your nearby stores. Consumption of millets is also influenced by traditional practices, where people choose specific millets based on their natural properties (warming or cooling effects). A few popular millets available in the market include:

1. Pearl Millet (Bajra) 

Pearl millet, also known as bajra, traces its roots back to the vast landscapes of Africa and the diverse terrains of India. Found in regions with minimal rainfall, this gluten-free wonder grain packs a nutritional punch. Brimming with protein, fibre, and essential minerals like iron and magnesium. Bajra stands tall as a resilient and wholesome addition to your plate.

It is commonly available in India, Africa, and parts of the Middle East. It is extensively used in flatbread preparation, such as bajra roti and porridge. It is rich in fibre, iron, and magnesium and is beneficial for heart health, and improves digestion.

2. Finger Millet (Ragi)

It is grown in abundance in the southern parts of India. Finger millet, fondly called ragi, is a calcium powerhouse, making it an outstanding ally for bone health. From comforting porridges to delectable baked goods, ragi proves that nutrition and taste coexist harmoniously.

This millet is usually taken in the form of flour for making porridge, roti, dosas, and baked products. It is also taken in traditional beverages and foods like ragi malt or ragi cookies. It is rich in calcium, iron, and antioxidants; ragi is particularly notable for its calcium content and can be included as part of a balanced diet.

3. Foxtail Millet

It is found in India, China, and other regions of Asia. The common name of foxtail millet is "Korra" in some regions of India. In many regions, foxtail millet is also used as a substitute for rice, particularly in salads, and as the base for porridge. Most of all, it is used in making snacks like millet crackers. It is also rich in dietary fibre, protein, and antioxidants; it promotes digestion, healthy heart function, and weight management.

4. Barnyard Millet

This millet is found in India, Japan, China, and parts of Southeast Asia. The common name of barnyard millet is "Sanwa" in some parts of India. Barnyard millet is often used in traditional Indian dishes such as upma and khichdi and in place of rice or couscous. Also used to produce millet flour in gluten-free baking. It is highly rich in fibre, iron, and calcium, which helps for excellent bone health and aids in giving a boost to digestion to give more energy.

5. Little Millet

It is found in India and Southeast Asia. The common name of little millet is "Sama" in some parts of India. It is used for upma, kichadi, and sometimes in desserts. It is used for making millet flour, which can be used to prepare gluten-free food. It is high in fibre, antioxidants, and minerals and aids in digestion.

6. Sorghum/Jowar: 

Sorghum or jowar is predominantly grown in arid regions. It is a gluten-free grain rich in antioxidants, supporting immune health. It is a good source of protein, fibre, vitamins like thiamine and riboflavin, and minerals like potassium and phosphorus.

How to Include Millets in Your Diet

Adding millets to your diet does not have to be complicated. You can use them in place of other grains such as rice, wheat, oats, or corn, depending on your usual eating pattern. Millets can be cooked as a breakfast porridge, added to soups and salads, used in grain bowls, or served as a side dish with vegetables, beans, lentils, fish, eggs, or other protein-rich foods. Millet flour can also be used in breads, flatbreads, pancakes, muffins, and other baked foods. Different varieties have different textures and flavours, so trying several types can make meals more interesting. For a balanced meal, combine millet with vegetables, a source of protein and healthy fats, rather than relying on millet alone. Choose minimally processed preparations when possible and avoid adding excessive sugar, salt, or oil. If you are not used to eating much fibre, introduce millets gradually and drink enough fluids to help your digestive system adjust.

Healthtimber suggests that you can incorporate millets into your diet by starting your day with a warm, comforting bowl of millet porridge, either sweetened with fruits or savoury with vegetables and spices.

References

1. FAO – International Year of Millets 2023
2. Harvard T.H. Chan School of Public Health – Whole Grains
3. Millets and Diabetes – PubMed
4. Effects of Millet Consumption on Metabolic Health – PubMed