This Underrated Whole Grain Is Packed With Iron & Supports Healthy Blood Sugar

February 12, 2022 — 11:31 AM

Millet is an ancient grain that absolutely deserves a spot in our modern diets. While it's often overshadowed by more popular grains like quinoa, oatmeal, or barley, this corn-like seed grain is packed with nutrition (we're talking awesome amounts of fiber).

While millet is technically a seed, its properties are most similar to a whole grain. If you find yourself getting tired of eating brown rice and oatmeal every day, you may want to add this ancient grain into your diet for some variety. Keep reading to learn why millet is a great addition to your diet. 

“Most of the millet found in grocery stores today is grown in India, China, and Niger, says nutritionist and mindbodygreen Functional Nutrition Training instructor Serena Poon C.N., CHC, CHN. It’s also grown in North and South Dakota, Colorado and Nebraska. 

This naturally gluten-free grain looks similar to a corn kernel and is relatively mild in flavor with slight notes of sweet, corn-like flavor. As for texture, it has the fluffiness of couscous and a bit more dense than quinoa. Since it doesn’t alter the flavor of most recipes, millet is really versatile and is easy to incorporate in a variety of recipes. Not to mention, it’s one of the more affordable grains (more on that below), if you’re looking for wallet-friendly options to add to your meal plan.

Like other whole grains, millet is chock-full of nutritional benefits. One cup of cooked millet clocks in at 6 grams of protein and 2 grams of fiber. It’s also a good source of folate, B vitamins and minerals like magnesium, phosphorus, calcium and iron, Jackson says. The combination of fiber and protein supports a healthy digestion since the insoluble fiber content acts as a prebiotic, “which feeds the good bacteria in the gut microbiome,” Jackson says.  

In a recent review published in Frontiers in Nutrition, researchers detected a link between eating millets and higher levels of hemoglobin, the iron-rich protein that carries oxygen throughout the body. They found that regularly eating millets may reduce iron deficiency anemia, which is responsible for 50% of anemia cases worldwide.

Compared to other grains, millet is also a relatively low-glycemic food, and past research has even noted it could be a helpful food for supporting healthy blood sugar levels.

It has environmental benefits, too. Millet is known to have a low carbon footprint because it doesn't need much water, and grows well at high temperatures.

“The major difference between quinoa and millet is the amino acid profiles and pH levels,” Jackson says. “All nine essential acids are found in quinoa, making it a complete protein, while millet would need to be paired with another grain or seed such as chia or flax seed to be a complete protein.” As for the pH of these grains, Jackson says quinoa is acidic, while millet is alkaline. So if you have a sensitive tummy, reach for millet over quinoa since it’s easier to digest.   

Although different in some ways, millet and quinoa have quite a few similarities, too. They’re both naturally gluten-free and are considered a whole grain. And since both quinoa and millet have prebiotic properties, they’re great for supporting good gut health.