Low Carb Diet: Millet Benefits And Risks

by Mary James on Dec 01, 2023

millet benefits and risks

Low Carb Diet: Millet Benefits And Risks

Millets have become incredibly popular in recent years because of their remarkable nutritional profile and numerous health advantages. Nutritious and gluten-free, millets are a great way to add some extra health benefits to your regular diet. But it's important to realise that no food is good for everyone all the time.

It might not be a good idea for some people to consume millet due to health issues. They could have negative reactions or side effects, particularly if they ate a large portion of millets.

In this blog we shall look at the top millet benefits and risks to keep you informed on your choices.

What Varieties Of Millet Are Available?

millet benefits and risks

Few people are aware that there are different kinds of millet. We shall now look at the different types of millets listed below.

  • Jawar
  • Bajra
  • Ragi 
  • Foxtail millets
  • Quinoa 
  • Barnyard millets
  • Little millets
  • Kodo millets

Benefits Of Consuming Millets

1. Enhances Digestive Well-Being

millet benefits and risks

Millets are abundant in both soluble and insoluble dietary fibre. Being a prebiotic, the insoluble fibre helps the beneficial bacteria in your digestive system. Additionally, the fibre gives your poop more volume, which promotes regularity and lowers your risk of colon cancer.

2.Protects Your Heart Health

millet benefits and risks

Soluble fibre, found in millets, traps fat in the digestive tract and lowers blood cholesterol. That may lessen your risk of developing heart disease, or atherosclerosis. Magnesium is also abundant in millets and may help prevent heart failure.

3. Regulates Blood Sugar

advantages of millets

Due to their low glycemic index (GI), millets can prevent blood sugar spikes after meals. Millets are a good whole grain, especially if you have type 2 diabetes, because they contain non-starchy polysaccharides, fibre, and indigestible carbohydrates that help control your blood sugar.

4. Prevents Celiac Disease

The illness called celiac disease harms the small intestine and prevents food from being absorbed properly. This illness prevents some people from consuming gluten. Since millet is entirely gluten-free, you can begin incorporating it into your diet.

5. Boost Immunity

advantages of millets

According to research, eating millets helps to strengthen immunity. Consuming protein helps your body develop its immunity.

As a fantastic source of protein, millets can support the growth and fortification of our immune system. You will be less likely to contract diseases if your immunity is stronger.

6. Lowers Levels Of Bad Cholesterol

advantages of millets

Soluble fibre from millets creates a viscous material in the stomach that traps fats and lowers cholesterol. Research demonstrates that millet consumption lowers triglyceride levels. 

Additionally, millet protein has the potential to raise HDL (good) cholesterol and adiponectin levels while also lowering cholesterol. The hormone adiponectin promotes heart health, prevents inflammation, and increases the oxidation of fatty acids.

Side Effects Of Consuming Millets

1. Goitrogens In Millet 

advantages of millets

Substances known as goitrogens suppress thyroid function and can cause goitre. Moreover, thyroid is caused by goitrogens in millets, which inhibit iodine absorption.

Research has indicated that people whose main source of nutrition is millets may develop kidney stones or thyroid problems. Therefore, you must include other grains in your daily diet as well in order to prevent such situations. 

2. Deficiency Of Iodine 

health benefits of millets

Iodine deficiency can result from regularly eating large amounts of millets. Your body and your health are not being served by following this method. Iodine deficiency causes serious health problems such as kidney stones, thyroid, anxiety, and enlarged glands.

3. Millet Diet

health benefits of millets

It is not a good idea to replace your entire diet with millet. This grain is not your perfect substitute for wheat or rice. Furthermore, while whole wheat is an exception, you should never rely solely on one type of grain. Depending on your health, you should always include a variety of grains in your diet to ensure that it is balanced. 

4. Blockages

health benefits of millets

Because millets are high in fibre, eating too much of them can cause bloating, swelling, and obstruction in the stomach. blocking the systems in your body as a result. As such, it is essential to consume the appropriate amount.

Tips To Keep In Mind

health benefits of millets

  • Gradually include millets into your diet, but do not get carried away by making it your entire diet plan.
  • Find out how to cook millets properly. When millets are cooked incorrectly, it can lead to a number of common challenges.
  • Millets that have been soaked or sprouted improve nutrient absorption and prevent digestive problems.
  • Water is essential for healthy digestion of your millets.
  • To avoid digestive problems, do not combine two or more types of millets at once.


Millets are good for your health, but like any grain, not everyone will benefit from them, so it's important to monitor how much you eat and make sure millets are a part of your balanced diet.

Always remember to get advice from your doctor or nutritionist before making any major dietary changes. Visit Healthy Master for a wide range of healthy snack products.