Proso Millet Benefits: 7 Reasons To Eat This Superfood

Millets are one of the healthiest foods due to their high nutritional and phytonutrient content. They can be used as a grain replacement for wheat, rice, oats, and other grains. However, many people are unaware of millet’s existence. There are many different types of millets, each with its own set of benefits, and proso millet is one of them.

Also read: Kodo Millet Benefits: 7 Reasons To Eat This Powerful Grain

What is proso millet?

Proso millet(Panicum miliaceum)

Barri, also known as proso millet, is a grain you may not be familiar with. However, it is an ancient grain gaining popularity as people look for healthier alternatives to wheat and other grains. You can use proso millet as a healthy substitute for white or brown rice or even quinoa in your recipes.

Also read: 10 Types of Millets You Must Not Miss Out

It is popularly known by other names such as broomcorn millet, common millet, kashfi millet, red millet, and white millet. If you’re looking for a unique health food product or a healthy alternative to wheat, rice, or oats, Proso millet is a great place to start.

It’s a high-nutrient cereal grain used for human consumption, birdseed, and ethanol production.

Nutrition value of proso millet

Sources include: USDA

Proso millet is one of the most nutritious grains we have today. It has been used by many ancient civilizations to prevent malnutrition and still holds its own against other highly popular grains today.

With a high protein content of 12.5 in just 100gm, it’s a great way to get muscle-building nutrients for vegetarians without the meat. It has a wide range of vitamins, minerals, and amino acids, making it a great addition to any diet.

In addition to its nutritional benefits, it can be used in a variety of traditional Indian recipes such as dosa, idli, upma, vada, and so on.

7 Benefits of proso millet

Proso millets in bowl

Excellent source of protein

Protein consumption is one of the most important aspects of a healthy diet. It is required for the formation of cells as well as the maintenance of organs, tissue, and muscles in the body.

If you want to increase your protein intake, adding proso millet to your diet is a great way to do so. Proso millet has a higher protein content than any other millet in the market.

With just 100g of proso millet, you can meet more than 20% of your daily protein requirements.

Reduces cholesterol

Cholesterol is a waxy substance that, if not treated promptly, can clog arteries and cause cardiovascular diseases such as stroke and heart attack. Proso millet is high in lecithin, a substance that is well known for its ability to lower cholesterol.

According to research, including lecithin in your diet can raise HDL (good) cholesterol and reduce LDL (bad) cholesterol in the blood.

Furthermore, lecithin aids digestion by improving the mucus in your intestine, making digestion easier, and protecting the delicate lining of your digestive system.

However, for a long time, lecithin was not an essential nutrient for the human diet, but some recent findings have made lecithin a necessary nutrient for humans.

Also read: 9 Simple Yet Most Effective Ways To reduce Cholesterol

High in niacin

Proso millet has the highest concentration of niacin, also known as vitamin B3, of any millet. It contains 4.5 grams of niacin per 100 grams, which is enough to meet 30% of your daily niacin requirements.

Niacin plays a role in a variety of physiological processes, including food energy production, amino acid metabolism, and fatty acid metabolism. It’s also necessary for the nervous system and skin to work properly.

Moreover, some studies have shown that niacin intake can boost your good cholesterol levels and lower triglycerides.

Good for pregnant women

Proso millet contains nutrients such as manganese, iron, magnesium, zinc, and phosphorous, essential nutrients for women during pregnancy. It’s also high in protein, necessary for a baby’s healthy development.

The most essential nutrient in proso millet is folate (vitamin B9), which helps the body form healthy red blood cells, DNA, and new cells during pregnancy.

Furthermore, it aids in the development of the neural tube and helps prevent birth defects such as anencephaly (abnormal brain development) and spina bifida(spinal abnormalities ).

Low glycemic index

The glycemic index (GI) is a scale that determines how food affects blood sugar levels after consumption. Foods with a high GI value are quickly digested and absorbed, causing blood sugar levels to rise.

Proso millets have a glycemic index of 50 to 64, making them a good choice for people with type 2 diabetes and cardiovascular disease. Low glycemic index foods are also recommended for people who are overweight.


Gluten allergies are one of the most challenging allergies to manage because many foods can trigger them. Many common foods contain gluten, including wheat, barley, rye, bread, pasta, and cereal. Luckily, proso millet is a gluten-free substitute that can be used in a wide variety of recipes while maintaining a healthy diet.

Prevents premature aging

According to research, foods high in antioxidants, such as Proso millet, may delay the onset of premature aging. Antioxidants in proso millet can help repair cellular damage caused by free radicals in the body.

Furthermore, antioxidants protect us against heart disease, cancer, depression, and anxiety.

Side effects of proso millet

In general, proso millet is considered safe, and no significant side effects have been reported when used as a supplement to a regular diet. However, millets should be consumed in moderation because they contain substances that can interfere with the thyroid gland’s function if consumed in large quantities.

Final words

Whether you’re an athlete, a vegan, pregnant woman, or just trying to eat healthy, proso millet can be a great addition to your diet. It’s easy to add this superfood into your meals and provides health benefits that other foods lack.

Additionally, because proso millet is gluten-free, those with gluten intolerance can include it in their diet without worry.


Is it OK to eat millet everyday?

Yes, millet is safe to eat on a daily basis in the same way that wheat, oats, and barley are.

Is proso millet good for diabetics?

Yes, proso millet is low in calories, and it gets even lower after cooking, which makes it an excellent choice for people with diabetes. Also, it is high in fiber and has a low to medium glycemic index, making them an excellent diabetic food.

Is proso millet edible?

Yes, proso millet is an edible grain that is also very healthy and nutritious for people of all ages. They’re considered one of the best wheat, rice, oats, and barley alternatives. Furthermore, they are gluten-free, making them ideal for gluten-sensitive individuals.

Is Proso millet good for weight loss?

Proso millet is high in protein and fiber, both of which can help you lose weight. It also has a low glycemic index, making it an excellent choice for overweight people.

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I'm Yatender, and I am the founder of Investohealth – a place where you can find honest and informative reviews of packaged food products. I'm super passionate about healthy eating and sharing my knowledge to help people make informed choices about food products.

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