23 Amazing Benefits of Millet and Its Side Effects

With increasing cases of obesity, diabetes and early heart strokes, there is a sudden rise in health consciousness among people. There is a need to make healthy diet choices, and we must say, Millets are making quite an impact! Millets were once a staple diet with our ancestors who enjoyed excellent health and longevity with these super grains. Somewhere down the line, we lost our roots and switched to unhealthy, fast food. With celebrities, doctors and nutritionists creating a buzz on social media about Millets, the fascination just witnessed a new peak! Let’s get to know some exciting millet benefits to our bodies.

23 Amazing Benefits of Millet and Its Side Effects

What Is Millet?

Millet is a cereal crop that belongs to the grass family. They were once used for human consumption, but predominantly for animal fodder. Millets in India are commonly used to make a variety of recipes from savoury to desserts. They are known for their high nutrition and low Glycaemic index.

Different Types Of Millets:

There are different types of millets grown in India. Some of the popular ones are:

  • Jowar or Sorghum
  • Ragi or Finger Millet
  • Kangni or Foxtail Millet
  • Bajra or Pearl Millet
  • Sanwa or Barnyard Millet
  • Chena or Broomcorn Millet
  • Sama or Little Millet
  • Chola or Amaranth
  • Kuttu or Buckwheat
  • Kodon or Kodu Millet

Is Millet Healthy?

Millet is one of nature’s best gifts to mankind. They are a great boon to our body by helping it cope with several ailments. Millets are one of the most economical ways to get complete nutrition when had with another balanced diet. The Millet Benefits for weight loss are also proven to be effective to prevent chances of obesity and heart problems.

Millet Nutrition Facts:

Listed below is the nutritional value of millet per 100 gms Serving size:

  • Total Calories: 378 kCal
  • Carbohydrates: 72.8 gm
  • Dietary Fiber: 8.5 gm
  • Proteins: 11 gm
  • Folate: 21 %
  • Vitamin B6: 29 %
  • Niacin: 31 %
  • Iron: 23 %
  • Manganese: 76 %
  • Zinc: 18 %

Evidence-Based Millet Benefits For Skin, Hair and Health:

Here we enlisted 23 science-proven millet benefits for skin, hair and health. Let’s have a look at them.

Millet Benefits For Skin:

Here are our top 3 millet flour benefits for the skin. Let’s have a look at them.

1. Protects From UV Radiation:

Millets contain Vitamin C and E which act as natural sunscreens and protect your skin from damage. Since summer is approaching, you might as well incorporate this grain into your diet and protect yourself from the harshest rays of the sun. Sun damage makes your skin dull, dark and lifeless and nobody wants that. So, to prevent such problems and dangers, we would suggest you make use of millet. New cells shall be boosted in this process and your skin will be so much more beautiful and radiant.

2. Nourishes Your Skin:

Millets are also good for hydrating your skin. They help in retaining the moisture of your skin and thus prevent it from becoming too dull or dark or lifeless. Your skin will be glowing and will also stay hydrated throughout the year. Just make sure you use some millet so that all skin problems can be avoided and your skin can remain fresh, beautiful and lovely all throughout the year. This is one of the top reasons why beauticians have advised us to have millet regularly.

See More: Black Rice Benefits

3. Anti-Ageing Properties:

Millets can also fight anti-ageing. By signs of ageing, we mean dark spots, dullness, pimples and wrinkles. If you are in your early thirties, you must have started to experience problems like these. This is probably because of the lack of moisturization on your skin. A simple way to combat this problem is by making use of some healthy millet. It is full of nutrition that can restore the young and youthful look that all of us women are desirous of. Not only that, our skin will be smooth and supple because of these beneficial grains.

Millet Benefits For Hair:

Here are our top millet benefits for hair. Let’s have a look at them.

4. Lowers Risk Of Hair Fall:

If you want to get rid of hair fall, consider millets as your ultimate remedy. It will boost hair growth and make your thick, long and strong. All you have to do is increase the consumption of these tiny and circular grains in your daily diet. They will promote blood circulation on your scalp and make your hair grow faster than you thought. In this way, hair fall shall also be prevented. Even problems such as balding shall never arise in your life when you make use of millets on a regular basis.

Millet Health Benefits:

Here we enlisted 17 amazing millet health benefits. Let’s have a look at them.

5. Aids In Weight Loss:

Millets are the ultimate food you need to lose weight. Having some of them daily shall really help you manage that weight and eventually lose a couple of pounds. You will be healthier and fitter with the help of these lovely and tasty millets. This is primarily because millets tend to lower your appetite and can be eaten instead of those heavy meals.

6. Promotes Good Blood Circulation:

Millet is also great for your blood circulation. This will also maintain your heart health and prevent heart attacks, strokes or other coronary diseases. It will boost the pulse rate and oxygenates all the organs of your body. Not only that, it will increase the metabolism in your body and prevent several life-threatening diseases and conditions. This is also used to avoid complications in glucose level imbalances among diabetic patients. Since this is so effective, you should add some millet to your diet. We can assure you that health problems shall never be a part of your life because of this.

See More: Minneola Benefits

7. Reduces Risk Of Cancer:

Another great benefit that millets provide us with is the prevention of cancer. It is a very rich source of antioxidants and keeps a check on all cancer cells that might be present in your body. Millets will not just control that but eliminate such hazardous cells from your body. They will also protect our bodies from so sunstrokes and other health issues. Therefore they have also been recognised as cancer-eliminating agents. So to stay away from harmful and dangerous diseases, it would be best for us to make use of millets.

8. Builds Muscles:

One of the best benefits you can derive from millets is that you will have leaner and stronger muscles because of this lovely and tasty grain. Just have them in the form of porridge daily and we assure you that within a couple of months, you will notice that your muscles have become so much lean and more attractive. This is the best for women as they are the ones who want to be leaner and slimmer.

9. Good Alkaline Diet:

Millet literally is alkaline and that is why it is so good for digestion. If you are suffering from digestion issues, then you should definitely think about consuming millets. It comes with good proportions of fibre and that is why it is a good weight-reducing diet as well. If you are looking for one of the finest foods out there that are quite affordable and can be consumed at any time of the day. Apart from curing several physical problems it tastes quite good as well and makes the body strong from the core as well.

10. Prevents Heart Attacks:

Millet can assist with heart attacks. The magnesium content in this food is one of the best features of this food and you will be amazed by the way this food takes care of people out there who are dealing with severe heart issues. The food is so good that it can assist with frequent migraine attacks as well. One of the finest things about this food. If you are willing to stay healthy from the roots and keep your system pure, then this is one of the best things for you. This is one of the best millet benefits.

11. Relaxes Mind:

This food is a mood changer. The contents of this food are quite helpful in calming one down mentally and making his or her mind relaxed. This is one of the best benefits of this food. Millet thus can have several good physical effects as well and this is why proper consumption of this food has become so important. If you are looking for one of the finest foods out there that can assist with more than one physical issue, then millet will be the right food for you. The best thing about millet is the proper supply of essential vitamins directly availed from mother nature.

12. Fights Bad Cholesterol:

Did you know that millet can assist with your daily cholesterol issue as well? The food comes with niacin which has vitamin B3 and it has been proven to be quite helpful for treating different problems associated with cholesterol. This is one of the best millet benefits. If you are willing to solve your cholesterol issues naturally, then millet might just be the best food for you and you can consume it on a daily basis. The vitamin, Vitamin B3 is one of the best things for our body and it can influence a lot of things in our body as well and reduce different inflammation issues as well.

See More: Moringa Oleifera Health Benefits

13. Good Source Of Protein:

If you are vegetarian and not getting a proper supply of protein, then start consuming millet fibre. This is one of the finest foods out there that come with such an abundant supply of proteins. Food is so essential for all of us that almost anyone and everyone will be more than willing to consume this fruit on a daily basis. Vegetarians often get lack proteins due to their non-flesh-containing foods and that is why vegetarian stuff that comes with good proportions of protein should be well eaten by the vegetarians such as millets.

14. Regulates Blood Sugar Levels:

Millets have a low glycaemic index and are known for their diabetic-friendly properties. Besides preventing Diabetes, millets also help in lowering blood pressure levels. They are also gluten-free and easy to digest. Millets help slow the absorption of glucose in the body to bring your sugar levels down. This is one of the Best Millet Benefits for Diabetes.

15. Helps In Detoxification:

Adding millets to your diet can help you flush out toxins in the body. These amazing grains are loaded with dietary fibre, which offers better digestion. With an increased metabolism and smoother bowel movements, unwanted toxins and debris in the body also get eliminated. They are a nutritious way to cleanse your body.

16. Decreases Blood Pressure:

One of the many millet benefits is its ability to lower your blood pressure. Millets are an important source of Magnesium, which plays a key role in regulating your blood flow. Regular consumption of millets can also reduce the risk of cardiovascular diseases. Along with this, millets are also a good source of Potassium to prevent Hypertension.

See More: Health Benefits Of Mango

17. Relieves Menstrual Cramps:

As per studies, millets are rich in magnesium, which can help in relieving menstrual cramps. This can be especially good for those who suffer from severe mood swings and cramps during menstruation. Along with that, millets also offer good amounts of nutrition to our body to deal with energy loss and fatigue.

18. Millets During Pregnancy:

Our ancestors long recognize the importance of millets during pregnancy. Especially Ragi or finger millet is known to prevent constipation during this phase and improve Calcium and iron levels in the body. Millets can also prevent gestational diabetes and high blood pressure in pregnant women. It is important to choose the right millet that suits the stomach.

19. Prevention Of Gall Stones:

For those suffering from gallbladder stones, millets can be a miracle food. They lower the cholesterol levels in the body, which helps in reducing the chances of stone formation in the gall. Millets also satisfy our hunger even when taken in limited quantities, making them one of the healthiest foods on the earth.

See More: Horse Gram Benefits

20. Prevents Asthma:

Millet is one of the highly recommended foods to control Asthma and other respiratory problems. Particularly in children, millet is known in order to avoid breathing problems by shielding the tract from allergic infections. Consuming a variety of millets like Ragi, Sama or Kodo can promote healthy well-being.

21. Millet Benefits For Babies:

One of the common questions by many moms is “Is millet gluten-free?” Millets are 100 % gluten-free and are quite safe for children. In fact, Millets are one of the first foods given to little babies. They are known for their easily digestible properties and non-acidic content. Ragi or finger millet is one of the best foods among millets, which can be given in the form of the soup of Kanji.

Millet Benefits In Cooking:

Here we enlisted 2 of the best millet benefits in cooking. Let’s have a look at them.

22. Great For Cooking:

Millets can make your dishes so much tastier and healthier. It can be used to make a healthy porridge for breakfast, a sweet and nutty taste while preparing snacks, some bread and chapattis in countries like India and even tasty South Indian dishes like dosa. This tends to add taste to the food and allow you to enjoy life so much more. Indeed millets are a blessing in the world of culinary and no wonder it is so popular in India. You can easily find them at your nearest grocery store or even the supermarket. Trust me; you will never regret having them.

See More: Health Benefits of Ragi

23. Makes Your Food Healthy and Tasty:

It is good for sensitive individuals. There are people who are quite sensitive to food. Some are allergic to most of the tasty stuff out there and that is why God has provided those helpless people with foods such as millets. It is one of the finest foods out there and for such awesome benefits of this food, people will be more than willing to consume this food.

How To Cook Millets?

Cooking millet involves a different procedure, based on the type of food. Some of the best ways to incorporate them into your diet are:

  • Add Millet powder to your regular wheat flour to make Rotis.
  • You can pressure cook millet after soaking them 30 minutes in advance.
  • Millets can be used instead of rice for making idli, and dosa.
  • You can try making Millet Upma or Khichdi by adding lots of veggies and dal.

Millets Side Effects:

If you have heard of millets having side effects on your health, it’s probably right! Listed below are some of the disadvantages of eating millets:

  • Indigestion, when not properly cooked.
  • Interference with thyroid problems.
  • Chances of Goitre.
  • Allergic reactions to some millets.

See More: Jowar Benefits

These are some of the key millet benefits for skin, hair and health. Millets are definitely back in the health game and have replaced rice and wheat in many households. Contrary to the common misconception that millets are tough on your stomach, these super grains are actually gentle on your tummy. With many celebs posting pictures and recipes of millets on their social media pages, thousands of followers are queuing up to try some! So, when are you joining the Millet bandwagon?


1. What is the best time to eat millet?

  • It is good to take it at any time of the day in breakfast, lunch and dinner.
  • Finger millet, foxtail millet and barnyard millet are the best choices to eat in winter as they provide heat to the body.
  • Sorghum, pros and little millets are the best choices to eat in summer as they cool the body.
  • Finger millet or ragi is an important millet that you can eat in any season.

2. Is millet good for pregnancy?

Yes, millets are an excellent food for pregnant women and nursing mothers. Millet is rich in nutrition and dietary fibre, helping to maintain a healthy weight and improve blood haemoglobin and BMI.