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Millet is one of the oldest cultivated grains in the world and has been grown throughout Africa and Southeast Asia for thousands of years. Millet can be used to make bread, beer, cereal, and other dishes. Even today, millet is a staple food around the world.
In fact, millet is gaining renewed popularity because of how versatile and easy to grow it is. You can find millet in pearl, finger, proso, and sorghum varieties throughout the U.S. While these types of millet may look slightly different, they all provide similar health benefits.
Health Benefits
Millet is rich in niacin, which helps your body manage more than 400 enzyme reactions. Niacin is also important for healthy skin and organ function. In fact, it’s such an important compound that it’s often added to processed foods to enrich them.
Millet, especially the darker varieties, is also an excellent source of beta-carotene. This natural pigment acts as both an antioxidant and as a precursor to vitamin A, helping your body fight off free radicals and supporting the health of your eyes.
Millet is low in simple carbohydrates and higher in complex carbohydrates, making it a low-glycemic index (GI) food. This means millet takes longer to digest than standard wheat flour. Low-GI foods can help keep your blood sugar from spiking after eating, which allows people with diabetes to manage their blood sugar levels more easily.
Im prove Digestive Health
Millet is rich in dietary fiber, both soluble and insoluble. The insoluble fiber in millet is known as a “prebiotic,” which means it supports good bacteria in your digestive system. This type of fiber is also important for adding bulk to stools, which helps keep you regular and reduces your risk of colon cancer.
Protect Your Heart
The soluble fiber in millet can help reduce the amount of “bad” cholesterol in your blood—a risk factor for atherosclerosis. Soluble fiber turns into a gel in your stomach and absorbs cholesterol, allowing it to be safely carried out of your system.
Some studies show that millet can also raise your “good” cholesterol levels and lower triglycerides. Because cholesterol is such a big risk factor for heart disease, eating millet regularly may help keep your heart healthier.
Nutrition
Millet is rich in potassium—a mineral that supports healthy kidney and heart function. Potassium also plays a role in nerve signal transmission, which is how your brain and muscles communicate.
It’s also an excellent source of:
Vitamin A
Vitamin B
Phosphorus
Potassium
Antioxidants
Niacin
Calcium
Iron
Nutrients per Serving
A quarter-cup serving of dry millet contains:
Calories: 189
Protein: 6 grams
Fat: 2 grams
Carbohydrates: 36 grams
Fiber: 4 grams
Sugar: Less than 1 gram