Foxtail millet, one of the oldest cultivated crops, has been a staple in the diets of many ancient civilizations. This tiny, golden grain is making a strong comeback as people rediscover its health benefits and sustainability.
As a gluten-free, nutrient-rich grain, foxtail millet is a wonderful alternative to rice, wheat, and other grains.
With its numerous health benefits, foxtail millet is becoming a popular choice for those looking to improve their diet and overall well-being.
In this blog, we will explore foxtail millet benefits, how to include it in your diet and its potential side effects.
What is Foxtail Millet?
Foxtail millet (Setaria italica), also known as kangni, navane, or thinai, is a type of small-seeded grass that is highly nutritious and easy to grow. It thrives in dry, arid climates and requires very little water, making it a sustainable crop in regions prone to drought.
The grain is naturally gluten-free and has a slightly nutty flavor with a fluffy texture when cooked, similar to quinoa or couscous.
As part of the millet family, foxtail millet has been consumed for thousands of years in Asia and Africa.
However, it is now gaining popularity in other parts of the world as people search for healthier, more sustainable alternatives to refined grains.
Nutritional Value
Here is the nutritional value of foxtail millet per 100 grams (3), (4):
- Calories: 331 kcal
- Carbohydrates: 60 g
- Protein: 12.3 g
- Fiber: 8 g
- Calcium: 31 mg (2% Daily Value (DV))
- Iron: 1.1 mg (6% DV)
- Zinc: 1.1 mg (10% DV)
- Phosphorus: 258 mg (20% DV)
- Thiamine: 0.59 mg (50% DV)
- Niacin: 3.2 mg (20% DV)
- Riboflavin: 0.11 mg (8% DV)
Foxtail millet is also rich in vitamins like folates and provitamin A carotenoids.
Health Benefits
Here are the Foxtail millet benefits for health.
1. Rich in Antioxidants
Foxtail millet is rich in antioxidants, which play a key role in protecting the body from oxidative stress and preventing chronic diseases.
Antioxidants are the compounds that help neutralize harmful free radicals in the body, preventing oxidative stress and reducing the risk of various chronic diseases.
Foxtail millet is rich in antioxidants like phenolic acids, flavonoids and isoflavones.
Phenolic acids in foxtail millet include Gallic acid, syringic acid, vanillic acid, caffeic acid, p-coumaric acid and sinapic acid, which may reduce inflammation and promote heart health.
These antioxidants contribute to the millet’s ability to reduce oxidative damage, lower the risk of diseases like cancer and diabetes, and support overall health.
2. A Good Source of Plant-based Protein
Foxtail millet is an excellent source of plant-based protein, making it a valuable addition to vegetarian and vegan diets.
Foxtail millet contains about 13 grams of protein, which is highest compared to finger millet and proso millet.
Foxtail millet is a rich source of essential amino acids, which are the building blocks of proteins necessary for many bodily functions.
It contains glutamic acid, leucine, alanine, asparagine and proline among others, with the glutamic acid being highest in quantity.
These amino acids support muscle repair, energy production, and immune function.
High-protein varieties of foxtail millet have a better essential amino acid profile, offering greater nutritional value for humans. However, lysine remains limited.
Although foxtail millet is nutritious, the bitter taste from certain amino acids may affect its popularity and taste, posing a challenge for further improvement in its use as a staple food.
3. A Gluten-Free Grain
For individuals with gluten intolerance, celiac disease, or those who choose to follow a gluten-free diet, foxtail millet is a fantastic option.
Research has shown that foxtail millet does not contain gluten, which makes it a good dietary option for people with celiac disease.
Unlike wheat, barley, and rye, foxtail millet is naturally gluten-free. This means it can be safely consumed by people who need to avoid gluten while still providing them with a source of carbohydrates, fiber, and essential nutrients.
As a gluten-free grain, foxtail millet can be used in various recipes, from breakfast porridges to savory dishes, making it a versatile alternative to other grains that contain gluten.
Incorporating foxtail millet into daily diet may be possibly delay or even prevent the risk of celiac disease.
4. Helps in Weight Management
If you’re looking for a natural way to manage your weight, foxtail millet can be an excellent addition to your diet.
Foxtail millet is rich in proteins, fiber and complex carbohydrates, which may assist in your weightloss journey.
Studies found that consuming foxtail millet for 12 weeks significantly increased blood leptin levels, which indicates the suppression of hunger and reduced energy intake by affecting signals in the nervous system and improving blood glucose metabolism.
Satiety is also influenced by the slower gastric emptying time and the high fiber content of foxtail millet.
In a study, participants who ate foxtail millet for 12 weeks showed a significant reduction in body fat (from 22.1 ± 7.1 to 21.1 ± 7.2 kg) without losing muscle mass, suggesting that millet specifically targets body fat compared to a regular diet.
Another study demonstrated a significant reduction in body fat mass from 21.6 ± 0.96 kg to 20.92 ± 0.98 kg after consuming whole foxtail millet-based meals for 12 weeks, compared to a regular diet.
Including foxtail millet in your diet can help you manage your weight more effectively, especially when combined with regular exercise and a balanced diet.
5. May Support Heart Health
Heart disease is one of the leading causes of death globally, and dietary choices play a crucial role in preventing heart-related issues.
Studies suggest that millets are rich in dietary fiber, protein, minerals and other phytochemicals, which helps in managing blood pressure, one of the primary risk factors of cardiovascular diseases.
Computer-based studies showed that certain protein fragments from foxtail millet bran, called glutelin-2 peptides, may act as natural ACE (angiotensin-converting enzyme) inhibitors. Inhibiting ACE can help lower blood pressure.
High levels of fats in the blood (hyperlipidemia) are linked to inflammation, which can cause lipotoxicity (accumulation of fat in non-fat tissues such as the liver, muscle, and pancreas) and contribute to the development of cardiovascular disease.
In a clinical study, consumption of foxtail millet for 12 weeks was found to reduce certain inflammatory markers, which may help lower cholesterol levels.
An analysis of 19 studies found that eating millets for as little as 21 days to 4 months lowered total cholesterol (TC), triglycerides, low-density lipoprotein cholesterol (LDL-C), and very low-density lipoprotein cholesterol (VLDL-C) by 8.0%, 9.5%, 10%, and 9.0%, respectively.
Foxtail millet is also rich in stearic and linoleic acids, which play a key role in supporting a healthy lipid profile, which may help regulate cholesterol levels, reducing the risk of cardiovascular diseases.
Incorporating foxtail millet into your diet can contribute to better cardiovascular health and help lower your risk of heart-related problems.
6. Helps Manage Blood Sugar Levels
One of the most significant foxtail millet benefits is its ability to regulate blood sugar levels. This makes it an ideal grain for individuals with diabetes or those at risk of developing the condition.
Millets are rich in antioxidants, fiber and starch, which play a significant role in controlling blood sugar levels.
Several clinical studies indicate that consumption of foxtail millet helps reduce blood sugar levels.
An analysis found that increased consumption of foxtail millet reduced mean fasting blood glucose and 2-hour glucose levels. It also led to a significant increase in blood leptin (a key hormone that controls appetite and helps lower high blood sugar levels), reduced insulin resistance, and a slight decrease in inflammation.
In a clinical study, consumption of fermented and germinated foxtail millet helped reduce diabetic kidney disease, a common complication of long-term diabetes.
And in another study, a diet including millets (foxtail millet, finger millet, sorghum) helped regulate blood sugar levels in diabetic patients more effectively than a diet without millets.
Like all the millets, foxtail millet is also rich in magnesium, which acts as a cofactor for enzymes, especially those involved in glucose absorption and insulin release.
For individuals managing diabetes or looking to prevent it, including foxtail millet in meals can help stabilize blood sugar levels and provide steady energy throughout the day.
7. Aids Digestion
Digestive health is essential for overall well-being, and foxtail millet can play a role in maintaining a healthy digestive system.
Foxtail millet contains both soluble fiber and insoluble fiber. Soluble fiber dissolves in water, forming a gel-like substance that slows digestion, helping to regulate blood sugar and lower cholesterol levels.
Insoluble fiber, on the other hand, doesn’t dissolve in water and adds bulk to stool, promoting regular bowel movements and preventing constipation. It aids in maintaining digestive health by speeding up the passage of food through the intestines.
The dietary fiber in foxtail millet acts as a prebiotic, which helps feed beneficial gut bacteria. A healthy gut microbiome is essential for proper digestion, nutrient absorption, and immune function.
Do you know that the fiber content of foxtail millet showed a significant increase with extended germination periods.
Although nutritious, germinated millet may not be as palatable as cooked ones. So, after germination, you can cook the millet, which makes the grains softer and more digestible while still providing the nutritional benefits of both germination and cooking.
Foxtail millet’s gentle effect on the digestive system makes it an excellent choice for those seeking to improve their gut health.
8. May Have Anti-Ulcer Properties
Gastric ulcers occur when the stomach lining is damaged due to an imbalance of protective and harmful factors. Millets are reported to protect the stomach lining from ulcers.
Foxtail millet has been used for treating conditions like heat-related weakness in the spleen and stomach, acid reflux, vomiting, and reduced appetite with bloating in traditional Chinese Medicine.
Polyphenols from the inner shell of foxtail millet bran demonstrated anti-inflammatory effects in both cellular and animal studies. They reduced inflammation in human intestinal cells exposed to inflammatory agents (LPS), and similar effects were observed in nude mice.
This suggests that these compounds may help combat inflammation and potentially protect against ulcers in the body.
In another animal study, a diet containing foxtail millet demonstrated protective benefits against gastric mucosal damage in rats. It helped prevent acute stomach injuries and showed anti-ulcer effects, along with strong antioxidant properties that contribute to overall stomach health.
While promising, more research on humans is needed to confirm these results.
9. May Have Liver-protecting Properties
Foxtail millet may help protect liver health due to its rich nutrient profile and antioxidant properties.
Non-Alcoholic Fatty Liver Disease (NAFLD) is a condition characterized by the accumulation of excess fat in the liver not caused by alcohol consumption. It can be caused by obesity, insulin resistance, poor diet or sedentary lifestyle.
Animal studies suggest that foxtail millet consumption can protect liver from NAFLD caused by diabetes.
Foxtail millet was found to reduce NAFLD-related gut microbiota imbalances, a common complication associated with diabetes, in the mice fed on a high-fat diet.
In another study, heat-treated foxtail millet was effectively found to reduce the effects of NAFLD by lowering total cholesterol and triglyceride levels in the liver and improving gut microbiota imbalances related to the disease in diabetic mice.
Though promising, further research, especially on human is needed to validate these findings.
10. May Prevent the Risk of Cancer
Foxtail millet may help prevent cancer due to its rich content of antioxidants, fiber, and phytochemicals.
Cellular studies suggest that foxtail millet extracts from two varieties was found to slow down the growth of breast and liver cancer cells. A compound from millet bran can trigger cancer cell death and inhibit migration, showing potential as a cancer treatment.
Diets high in fiber from millets are linked to a lower risk of developing colorectal cancer.
In an animal study, eating foxtail millet was found to reduce inflammation in the colon and lower the risk of colorectal cancer related to colitis in rats.
This effect occurs because the metabolites from foxtail millet activate certain receptors (aryl hydrocarbon receptor and G-protein-coupled receptors), which promote cell death in cancer cells and inhibit the phosphorylation of STAT3, a protein involved in inflammation and cancer development.
These results are limited to cellular and animal studies and clinical studies are needed to find the efficacy of foxtail millet in preventing the risk of cancer.
How to Include Foxtail Millet in Your Diet
One of the best things about foxtail millet is how versatile and easy it is to cook. It can be used in a variety of dishes, from breakfast to dinner. Here are some popular ways to incorporate foxtail millet into your meals:
- Breakfast Porridge: Cook foxtail millet with milk or water to create a nutritious and filling porridge. You can add fruits, nuts, and honey for added flavor.
- Salads: Use cooked foxtail millet as a base for grain salads, similar to quinoa or couscous. Combine it with vegetables, herbs, and a light dressing for a healthy lunch or side dish.
- Stir-Fries: Add cooked foxtail millet to stir-fries for extra texture and nutrition. It pairs well with vegetables, tofu, and lean meats.
- Baking: Use foxtail millet flour in baking recipes, such as muffins, cookies, and flatbreads. Its mild, nutty flavor complements a variety of baked goods.
With its versatility and ease of preparation, foxtail millet can easily be incorporated into your regular meals.
Potential Side Effects
While foxtail millet is generally safe for most individuals, it can cause side effects in some individuals.
- Excessive consumption may lead to digestive issues like bloating, gas, or constipation due to its high fiber content.
- People with thyroid disorders should moderate intake, as millets contain goitrogens that may interfere with iodine absorption, potentially affecting thyroid function.
Final Thoughts
Foxtail millet stands out as a highly nutritious, gluten-free grain with a wide range of health benefits.
From aiding weight loss and regulating blood sugar to supporting heart, liver, and digestive health, this ancient grain offers powerful support for overall well-being. Its rich profile of fiber, protein, antioxidants, and essential minerals makes it a smart choice for modern, health-conscious diets.
Whether you’re managing a health condition or simply looking to improve your nutrition, incorporating foxtail millet into your meals is a simple and sustainable step. With its versatility in the kitchen and growing recognition as a superfood, foxtail millet is more than just a traditional grain—it’s a valuable ally in maintaining a healthy lifestyle.
Give it a place in your pantry and enjoy the wholesome benefits it has to offer.
