Health benefits of millets: Superfoods to lose weight, control blood sugar, keep bones strong

Why millets are good for you: With a low glycaemic index, millets release energy slowly and reduce sugar spikes, ideal for people managing diabetes or prediabetes (Image: Canva)

Millets may sound old-school, but they’re the new buzzword for clean eating. With their gluten-free goodness, prebiotic fibre, and rich mineral content, they’re vouched by nutritionists and chefs. Whether you want better digestion, steadier sugar levels, or stronger bones, this grain offers several benefits.

According to a study published by the National Institutes of Health, millets are not only high in insoluble fibre but also rich in plant-based antioxidants, which may reduce the risk of cardiovascular and metabolic diseases. People are becoming more conscious of their diet. And therefore choose their foods carefully.

"Among the many healthy foods, millets are nutrient-rich, versatile, and easy on the gut,” says Ajay Kangralkar, Founder of SkyRoots Ventures LLP, Pune.

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Millets for heart health: Loaded with magnesium and potassium, millets support healthy blood pressure. Their antioxidants and plant compounds reduce LDL cholesterol and inflammation

He lists the following 9 health benefits of millets:

• Aids digestion: Millets are full of prebiotic fibre that feeds good gut bacteria. They also help regulate bowel movements and prevent bloating. “Good gut health is the foundation of overall wellness,” says Kangralkar.

• Keeps blood sugar in check: With a low glycaemic index, millets release energy slowly and reduce sugar spikes, ideal for people managing diabetes or prediabetes.

• Supports sustainable weight loss: The fibre keeps you full for longer while boosting fat metabolism. Millets help reduce unnecessary snacking and overeating.

• Boosts heart health: Loaded with magnesium and potassium, millets support healthy blood pressure. Their antioxidants and plant compounds reduce LDL cholesterol and inflammation.

• Strengthens your immunity: Millets contain zinc, iron, and magnesium, crucial for immune function. Their antioxidant profile also helps fight oxidative stress and chronic diseases.

• Strengthens bones and joints: Especially finger millet (ragi), which is rich in calcium and phosphorus. This supports growing children and helps older adults prevent osteoporosis.

• Flushes out toxins: High water and fibre content, along with quercetin and phenolic compounds, help flush toxins and support liver and kidney health.

• Improves skin and hair health: Rich in amino acids, vitamin E, and B-complex vitamins, millets help in collagen formation and promote a healthy skin barrier.

• Is gluten-free: Millets are naturally gluten-free, making them perfect for people with celiac disease or gluten sensitivity.