Millet vs Oats – Which One is Healthier?

All the health influencers are seen eating overnight oats with berries or going back to our roots to include millets in their daily routine. While both these options signal a shift towards a better and healthier lifestyle, what to choose on the basis of the nutrient content present and the health benefits it can offer? Let’s break it down for you in detail.

 

Overview of Millet and Oats

Before we give you the verdict on which grain to choose, it’s important to understand the reasons behind and health goals you set for yourself. This could include health reasons like diabetes, obesity or heart conditions or just simply a desire to make a healthy lifestyle choice. Once this is clear, understand what each of these grains have to offer and how you can benefit from including them in your diet. 

What is Millet?

• Millets are naturally-gluten free grains with multiple health benefits and have been cultivated for centuries in many Asian and African countries.

• They are a great source of vegetarian protein and are a great substitute for rice and wheat based recipes.

• Popular millets include: Foxtail millet, Pearl millet (Bajra), Finger millet (Ragi), Proso millet, Kodo millet, Little millet, and Barnyard millet.

• Millets are high in fiber, protein, antioxidants, and essential minerals like magnesium and phosphorus.

What is Oats?

• Oats are a whole grain cereal native to North America and Europe. This fibre-rich grain is a great option for those looking to cut down a few kilos.

• Oats comes in different forms based on processing:

• Steel-cut oats – Least processed, takes longer to cook, rich in fiber.

• Rolled oats – Steamed and flattened, softer texture, used in oatmeal and baking.

• Instant oats – Pre-cooked and processed, quick to prepare but slightly lower in nutrients.

• High in beta-glucan, a type of soluble fiber that helps lower cholesterol.

• Oats are rich in protein, iron, magnesium, and B vitamins, supporting energy and heart health.

Millet vs Oats Nutrition Comparison

Which is better?

1. Weight Management

• Millet: Lower in calories, rich in fiber, and keeps you full longer.

• Oats: Higher in protein and healthy fats, providing sustained energy.

2. Digestive Health

• Millet: Contains insoluble fiber that promotes gut health and smooth digestion.

• Oats: High in beta-glucan, a soluble fiber that supports gut-friendly bacteria.

3. Heart Health

• Millet: Helps regulate cholesterol and blood sugar levels with its high fiber content.

• Oats: Contains beta-glucan, known to reduce LDL cholesterol and improve heart health.

4. Blood Sugar Control

• Millet: Low glycemic index (GI), making it a great choice for diabetics.

• Oats: Moderate GI but remains a healthy option when paired with proteins or healthy fats.

5. Nutrient Density

• Millet: Packed with magnesium, phosphorus, and antioxidants.

• Oats: Rich in iron and B vitamins, supporting overall health.

Taste and Cooking Differences

Best Uses of Millet

• Works well in porridge for a hearty breakfast.

• Adds a nutritious crunch to salads and grain bowls.

• Can be ground into flour for dosa, roti, and bread.

• A great addition to soups and stews for extra fiber and texture.

Best Uses of Oats

• The most popular choice for oatmeal and porridge.

• A key ingredient in granola and energy bars.

• Blends well into smoothies for added thickness and nutrition.

• Used in baking for cookies, muffins, and pancakes.

Easy & Creative Millet Recipes

1. Spiced Millet Upma

Ingredients:

• 1 cup foxtail millet

• 1/2 cup mixed vegetables (carrot, beans, peas)

• 1 tsp mustard seeds

• 1 tsp cumin seeds

• 1 green chili, chopped

• 1 tbsp oil or ghee

• 2 cups water

• Salt to taste

Instructions:

1. Rinse and soak millet for 15 minutes, then drain.

2. Heat oil in a pan, add mustard seeds, cumin, and green chili.

3. Add vegetables and sauté for 2 minutes.

4. Stir in millet, add water, and let it cook for 15-20 minutes.

5. Fluff and serve warm with chutney or yogurt.

2. Millet & Chickpea Salad

Ingredients:

• 1 cup cooked millet

• 1/2 cup boiled chickpeas

• 1/2 cucumber, chopped

• 1/2 tomato, chopped

• 2 tbsp lemon juice

• 1 tbsp olive oil

• 1/2 tsp black pepper

• Fresh coriander for garnish

Instructions:

1. Mix millet, chickpeas, cucumber, and tomato in a bowl.

2. Drizzle with lemon juice and olive oil.

3. Add black pepper and mix well.

4. Garnish with fresh coriander and serve.

Easy & Creative Oats Recipes

1. Oats Uttapam

Ingredients:

• 1 cup rolled oats (blended into flour)

• 1/4 cup rice flour (for crispiness)

• 1/2 cup yogurt (or buttermilk)

• 1/2 cup water (adjust as needed)

• 1/2 cup mixed vegetables (chopped carrots, onions, capsicum, tomatoes)

• 1 tsp cumin seeds

• 1/2 tsp turmeric

• 1/2 tsp red chili powder

• Salt to taste

• 1 tbsp oil (for cooking)

Instructions:

1. Blend oats into a fine flour and mix with rice flour in a bowl.

2. Add yogurt, water, turmeric, chili powder, cumin, and salt. Mix well to form a batter. Let it rest for 10 minutes.

3. Stir in chopped vegetables. Adjust consistency if needed (it should be slightly thick but pourable).

4. Heat a pan, grease with oil, and pour a ladleful of batter. Spread gently.

5. Cook on medium heat until golden brown, then flip and cook the other side.

6. Serve hot with coconut chutney or sambar.

2. Oats & Banana Pancakes

Ingredients:

• 1 cup oats (blended into flour)

• 1 ripe banana, mashed

• 1/2 cup milk (or almond milk)

• 1/2 tsp cinnamon

• 1 tsp baking powder

• 1 egg 

• 1 tsp honey or maple syrup

Instructions:

1. Mix all ingredients into a smooth batter.

2. Heat a non-stick pan and pour small portions of batter.

3. Cook until bubbles form, then flip and cook the other side.

4. Serve with fresh fruit or nut butter.

This or That?

Want to lose weight? → Go for Millet

Try This: Millet porridge with nuts and honey for a fiber-rich breakfast.

Concerned about heart health? → Choose Oats 

Try This: Overnight oats with chia seeds and berries for a heart-friendly meal.

Need a gluten-free option? → Pick Millets

Try This: Millet dosa or roti as a nutritious, gluten-free alternative to wheat.

Short on time? → Oats win 

Try This: A quick smoothie with oats, banana, and almond milk for an instant energy boost.

Managing diabetes? → Millet is better 

Try This: Millet salad with roasted vegetables and lemon dressing for a wholesome, blood sugar-friendly meal.

Hope this gave you a better picture in understanding and making the right choice between oats, the western grain popularized for its heart and weight loss benefits  and millets, our very own ancient grains that offer a range of benefits ranging from its usefulness in maintaining digestive health to being a diabetic friendly food. The important thing here is to understand what your aim for consuming a particular grain is and then making the choice. Further, both oats and millets being healthy either way, we suggest that you include a balanced diet of both as needed and preferred.

 

Liked this article? Follow our other blogs for awesome and healthy millet recipes and benefits! 

Check out our range of gluten free, healthy millet delights here