Millet: Benefits, Side Effects, and Nutritional Value

Over the past few years, the present generation has become increasingly conscious about their health and fitness. This has led to an increase in the demand for healthier food options that are high in nutritional value and tasteful and delicious.

Among many such healthful food substances, one that is fast gaining popularity among health-conscious people is millet. The benefits of eating millet are manyfold because of their high protein, fibre, and antioxidants content, and it is gluten-free.

Millet benefits include reduced risk of diabetic problems, slowed muscle degradation and menstrual cramps, and it is an excellent source of antioxidants too. Read more about the benefits and risks of having millets in a daily diet.

Millet Benefits

What is Millet?

Millet is a type of cereal crop or whole-grain grown for human and livestock consumption. There are various types of millets, all differing in colour, appearance, and species.

There are two types of millet – major and minor millet. Major millet are the more popular kind and are more commonly grown. 

Major Millet:

  • Pearl 
  • Foxtail
  • Proso
  • Finger

Minor Millet:

  • Kodo
  • Barnyard
  • Little
  • Browntop

Although they differ in their shape and appearance, all millet carry a high nutritional value and are healthful.

Millet Nutritional Value

Millet Nutritional Value and Facts

Millet, like most cereals, are rich in fibre, carbs, vitamins and minerals, sodium, potassium, calcium, iron, and phosphorus. 

Here is a comprehensive list of all the nutrients present in millet:

  • Carbs
  • Fibre
  • Protein
  • Fat
  • Phosphorus
  • Magnesium
  • Folate
  • Iron
  • Vitamin A
  • Vitamin B
  • Calcium
  • Niacin
  • Antioxidants
Essential NutrientsMillet Nutritional Value per 100 grams
Calories378
Total Fat4.2 g
Protein11 g
Total Carbs73 g
Sodium5 mg
Potassium195 mg
Fibre1.3 g
Phosphorus25% of the Daily Value
Magnesium28% of the Daily Value
Folate8% of the Daily Value
Iron16% of the Daily Value
Vitamin B620% of the Daily Value

Millet Benefits

Millet health benefits are numerous, and millet is often an added element to processed foods. 

1. Aids in Heart Health

The rich fibre content of millet helps lower the level of bad cholesterol in your body. Millet also helps lower the level of fat in your body. The magnesium of the millet helps in reducing blood pressure and the risk of heart attacks. Millet also thins the blood, thereby preventing blood platelet clumping.

2. Helps in Weight Loss

Weight loss being one of the major millet benefits. People who want to lose weight are often advised to consume millet because they are rich in fibre, which satiates hunger quickly and prevents you from overeating. Millet is also rich in amino acids, which digest slowly, thereby keeping the stomach full for a longer period.

3. Controls Blood Sugar Levels

Because of the slow digestion process of millet, the blood sugar level stays at a constant ratio. Millet also controls the blood sugar level of non-diabetic people, preventing the risk of diabetes such as type-2 diabetes and increases the insulin sensitivity for diabetic people.

4. Prevents Celiac Diseases

Celiac disease damages the small intestine, which prevents the absorption of nutrients from food. Since millet is gluten-free, people suffering from celiac diseases can easily consume millet.

5. Improves Digestion

Owing to its fibre-rich nature, millet help in eliminating gastrointestinal problems such as constipation, excess gas, bloating and cramping. Dietary fibre also helps reduce the risk of colon cancer.

6. Detoxifies the Body

Most of the antioxidants present in millet help in cleaning up the toxins from your body, especially from your kidney and liver. Quercetin, curcumin, ellagic acid, among many other beneficial catechins, help the body get rid of harmful toxins.

7. Slows Down Muscle Degradation and Improve Skin Elasticity

The rich protein diet of millet helps build leaner muscles and slows down the process of muscle degradation. Also, the high amino acid content creates collagen in the body, which gives structure to the body’s tissues and prevents wrinkling of the skin.

8. Relieves Menstrual Cramps

Magnesium helps in relieving pain and cramps during the menstrual cycle. Because millet is rich in magnesium, it can be consumed by women who suffer from unbearable pain during their menstrual cycle.

Millets Side Effects

Millets Side Effects

Although millet nutritional value is high, it also poses some health risks due to antinutrients in them.

Phytic Acid – Phytic Acid hinders potassium, calcium, iron, zinc, and magnesium.

Goitrogenic Polyphenols – Goitrogenic Polyphenols impair the thyroid function, leading to the goiter’s medical condition, which is an enlargement of the thyroid gland.

However, these risks only occur if millet is consumed excessively. A balanced diet can help in lowering these adverse millets side effects. Furthermore, if millet is soaked overnight, rinsed, and then cooked, the antnutrient content can be decreased significantly.

Is Millet Good for Health?

Nutritional value of millet is high and it provides numerous health benefits. Millets are fibre rich, have a high level of starch, are rich in protein, vitamin B, healthy fats, magnesium, iron, calcium, zinc, potassium, and carbs. Millets are also rich in amino acids and are gluten-free. 

Millet benefits by lowering the level of bad cholesterol in the body, reducing the risk of heart ailments, high blood pressure, and colon cancer. They also aid in digestion, detoxify the body and relieve menstrual pain. Millets also assist in weight loss and lower blood sugar levels.

Since millet is such an excellent source of several nutrients and offers several health benefits, it is advised you include them in your diet in a balanced manner. You can buy millets online from the best brands from Wellcurve.

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