1. Prevents Gallstone. The fiber in millets is also helpful in reducing the risk of gallstones. Foods rich in insoluble fiber can speed up the transit of undigested food through the colon and also reduce the secretion of bile acids which help form gallstones. In fact, a long-term study found that women who ate a fiber-rich diet were 17% less likely to have gallstones than those who had no fiber.
2. Controls Diabetes. Most millets have a low glycemic index and high amounts of soluble dietary fiber, enabling better sugar control and making them a diabetes-friendly cereal. When it comes to managing type 2 diabetes, finger millet is considered a superfood with its high magnesium content – 408 mg per 100 gm of cooked grain, which pretty much meets the daily requirement of men (400-420 mg/day) and exceeds that for women (310-320 mg/day).
3. Guards The Gut If You Have Celiac Disease. If there is one property that makes millets a nutritional superstar, it is the absence of gluten. With celiac disease gaining the dubious reputation as one of the most common lifelong disorders affecting people worldwide, millets are a refreshing alternative when you want to go gluten-free.9 Aside from the variety, millets offer the bonus benefits of a host of micro- and macronutrients and phytochemicals. Just the combination you’d want if you are struggling with the celiac disease.
4. Keeps Your Bone Healthy. Finger millets contain 344 mg calcium (which is more than the amount of calcium present in milk) that meets 34% of your DV. Calcium is your body’s bone-building mineral, without which your bones may become brittle and weak. Since your body cannot make calcium, it’s important that you get enough of the mineral from your diet. Finger millets are also rich in magnesium, which is another mineral that maintains your bone health. Plus, some studies suggest that magnesium may decrease your risk of fractures and osteoporosis.
5. Helps Digestion. If you frequently suffer from digestive issues like diarrhea, constipation, and gas, it might be due to your low intake of dietary fiber. Millets, especially pearl millet, have a significant amount of resistant starch and soluble and insoluble fiber, which regulates your digestion process and prevents the food from moving too fast or too slow in your digestive tract. Furthermore, since millets are gluten-free, they also reduce the stomach problems that occur due to the celiac disease.
6. Heals Wounds Faster. By extension, this collagen-increasing property of millets can also help in speeding up wound healing. One study shows that the topical application of millets for 16 days quickened the wound-healing process in injured rats.
7. Improves Your Mood And Helps You Sleep Better. A standard serving of millets contains about 120 gm of an amino acid called tryptophan, which meets about 42% of your daily requirement. Your body uses tryptophan to make serotonin – a chemical that regulates your overall mood and fights depression. Tryptophan is also shown to increase the quality of sleep and improve morning alertness. Additionally, the amino acid is believed to increase cognitive function by improving memory and facilitating learning.
8. Has Antioxidant Properties. All varieties of millets abound in phytochemicals known as polyphenols, which have strong antioxidant properties. Polyphenols flush out harmful free radicals from the body and prevent several potentially fatal conditions ranging from heart disease to cancer. They also reduce inflammation, up your immunity, and help fight viruses.
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