Are millets healthier than rice?

Yes, millets are often considered healthier due to their higher fiber, protein, and micronutrient content compared to polished white rice.

Which is better for weight loss: millets or rice?

Millets, being rich in fiber and low in glycemic index, are better for weight management compared to white rice.

Can people with diabetes eat millets?

Yes, millets help regulate blood sugar levels due to their low glycemic index and high fiber content.

Are millets gluten-free?

Yes, most millets are naturally gluten-free, making them suitable for people with celiac disease or gluten intolerance.

What are the popular types of millets in India?

Popular millets include ragi (finger millet), jowar (sorghum), bajra (pearl millet), foxtail millet, and little millet.

Is it safe to replace rice with millets daily?

Yes, millets can safely replace rice in daily meals, but it's ideal to consume a variety for balanced nutrition.

Do millets cause bloating or digestion issues?

Excessive millet intake without proper soaking or cooking may cause bloating, so it’s important to prepare them well.

Which has more protein — rice or millet?

Millets typically have higher protein content than white rice, making them a better plant-based protein option.

Is Millets Better Than Rice for Health?

Written by Editorial Team

Medically Reviewed by Mrs Aiswarya Raj Kalyan on Thu, 17 Apr 2025

Health topics

In recent years, many people have started switching from rice to millets, hoping to lead a healthier life. But is millet really better than rice? Let’s break it down in simple words and help you understand how these two grains differ and which one might be better for your health.

What Are Millets and Rice?

Rice is one of the most common grains eaten worldwide, especially in India. It’s easy to cook, soft to eat, and forms a part of many traditional meals. There are different types of rice, like white rice, brown rice, and red rice.

Millets, on the other hand, are a group of small-seeded grains grown in many parts of India for thousands of years. Some common types of millets are foxtail millet, pearl millet (bajra), finger millet (ragi), and little millet. They’re known for their high nutritional value and are often called “smart grains” because of their health benefits.

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Millets vs Rice: What’s the Difference?

Let’s imagine two friends — Raju, who loves rice, and Meena, who prefers millets. They both eat their favourite meals every day, but slowly notice differences in their health.

While Raju feels full quickly, he also feels hungry again soon and sometimes notices his energy dipping in the middle of the day. Meena, however, feels full for a longer time, has better digestion, and finds herself staying active throughout the day.

Why does this happen? The reason lies in how these grains work inside your body.

1. Nutrient Content
Millets are packed with essential nutrients like iron, calcium, magnesium, and dietary fiber. Rice, especially white rice, loses many nutrients during polishing and has less fiber compared to millets.

2. Fibre Content
Millets have a higher fibre content, which helps in keeping your stomach full and your digestion smooth. Rice, especially the white variety, has lower fiber, which can lead to quick hunger pangs.

3. Blood Sugar Control
Millets release sugar into the blood slowly, keeping energy levels steady. This makes them a good choice for people with diabetes or those trying to manage their weight. White rice, however, causes a quick rise in blood sugar.

4. Gluten-Free Advantage
Both rice and millets are naturally gluten-free, making them safe for people with gluten sensitivity or celiac disease.

5. Digestive Health
The fibre in millets supports healthy digestion and prevents constipation. Rice, depending on the type, may not offer the same benefits.

Health Benefits of Millets

Helps in Weight Management: Keeps you full for longer and reduces frequent snacking.
Good for the Heart: Rich in magnesium and other minerals that support heart health.
Supports Bone Strength: Ragi, a type of millet, is rich in calcium and good for bones.
Controls Blood Sugar Levels: Especially helpful for people with diabetes.
Boosts Immunity: Contains antioxidants and nutrients that strengthen your immune system.

Can You Replace Rice with Millets?

Yes, you can. Many people slowly replace one rice meal with millets and notice the difference. You can start by adding millet-based dishes like millet khichdi, upma, or porridge into your diet a few times a week.

Remember, sudden changes might upset your stomach. It’s best to introduce millets gradually and drink plenty of water.

Who Should Be Careful with Millets?

Though millets are healthy, people with thyroid conditions should consult a doctor before making them a daily food. Some millets, like pearl millet, may interfere with thyroid function if eaten in excess.

Why Choose Continental Hospitals for Nutritional and Digestive Health?

At Continental Hospitals, we believe that good health begins with the right food choices. Our expert nutritionists and gastroenterologists work together to create diet plans and treatments suited to your body’s needs.

Whether you’re managing diabetes, digestive problems, or weight issues, our team ensures you receive safe, research-based advice tailored to your lifestyle. With advanced diagnostic tools and a patient-first approach, Continental Hospitals has become a trusted name for comprehensive healthcare.

Conclusion

So, is millet better than rice for health? The answer depends on your health goals. If you want more fibre, better blood sugar control, improved digestion, and long-lasting energy, millets are a great choice. Rice, especially brown or red rice, also has its benefits and can be part of a balanced diet.