Golden Millet

Millets are rich in nutrients and plant compounds. Therefore, they may offer multiple health benefits.

 

Rich In Antioxidants

Millets are rich in phenolic compounds, especially ferulic acid and catechins. These molecules act as antioxidants to protect your body from harmful oxidative stress (1, 2, 3, 4, 5).

Studies in mice link ferulic acid to rapid wound healing, skin protection, and anti-inflammatory properties (6, 7).

Meanwhile, catechins bind to heavy metals in your bloodstream to prevent metal poisoning (5, 8). 

While all millet varieties contain antioxidants, those with a darker color — such as finger, proso, and foxtail millet — have more than their white or yellow counterparts (2).

 

May Help Control Blood Sugar Levels

Millets are rich in fiber and non-starchy polysaccharides, two types of undigestible carbs that help control blood sugar levels (1, 9). 

This cereal also has a low glycemic index (GI), meaning that it’s unlikely to spike your blood sugar levels (10, 11).

Thus, millets are considered an ideal grain for people with diabetes.

For instance, a study in 105 people with type 2 diabetes determined that replacing a rice-based breakfast with a millet-based one lowered blood sugar levels after the meal (11).

A 12-week study in 64 people with prediabetes gave similar results. After eating 1/3 cup (50 grams) of foxtail millet per day, they experienced a slight reduction in fasting and post-meal blood sugar levels, as well as a decrease in insulin resistance (12).

Insulin resistance is a marker for type 2 diabetes. It occurs when your body stops responding to the hormone insulin, which helps regulate blood sugar (13).

What’s more, in a 6-week study in rats with diabetes, a diet containing 20% finger millet led to lower fasting blood sugar levels and a drop in triglyceride and cholesterol levels (14).

 

May Help Lower Cholesterol

Millets contain soluble fiber, which produces a viscous substance in your gut. In turn, this traps fats and helps reduce cholesterol levels (1).

One study in 24 rats found that those fed foxtail and proso millet had significantly reduced triglyceride levels, compared with the control group (15).

Additionally, millet protein may help lower cholesterol.

A study in mice with type 2 diabetes fed them a high fat diet with millet protein concentrate. This led to a decrease in triglyceride levels and significant increase in adiponectin and HDL (good) cholesterol levels, compared with the control group (16).

Adiponectin is a hormone with an anti-inflammatory effect that supports heart health and stimulates fatty acid oxidation. Its levels are usually lower in people with obesity and type 2 diabetes (17, 18).

 

Fits A Gluten-free Diet

Millets are a gluten-free grain, making them a viable choice for people with celiac disease or those following a gluten-free diet (10, 1, 19).

Gluten is a protein that occurs naturally in grains like wheat, barley, and rye. People with celiac disease or non-celiac gluten sensitivity must avoid it because it triggers harmful digestive symptoms, such as diarrhea and nutrient malabsorption (20).