The Millet Effect: Ancient Grain Lowers Blood Sugar and Boost Energy
The Exam Room by the Physicians Committee
Physicians Committee
4.9 • 3.5K Ratings
🗓️ 14 April 2026
⏱️ 33 minutes
🧾️ Download transcript
Summary
What if one simple food swap could help give you more energy, stabilize your blood sugar, improve cholesterol, and even support weight loss?
In this episode of The Exam Room, Dr. Hana Kahleova breaks down "The Millet Effect" as she sits down with Chuck Carroll. She details how this ancient grain can deliver powerful health benefits in the modern world.
🧠 You'll learn:
- How millet stabilizes blood sugar and energy levels
- Why it may mimic some effects of GLP-1 weight loss drugs
- The impact on cholesterol, inflammation, and blood pressure
- How just 50 grams a day can lead to measurable health improvements
- Easy ways to cook and enjoy millet at home
This is a deep dive into one of the most underrated foods in nutrition science.
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The Physicians Committee is dedicated to saving lives through plant-based diets and ethical and effective scientific research. We combine the clout and expertise of more than 17,000 physicians with the dedicated actions of more than 175,000 members across the United States and around the world.
Transcript
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| 0:00.0 | Today on the exam room. |
| 0:05.0 | Millet also slowed down gastric emptying, which is one of the effects of the GLP1 medications. |
| 0:13.0 | You feel full for a longer time. |
| 0:17.0 | One systematic review and meta-analysis of 65 studies on millet show that eating millet |
| 0:23.4 | roughly 50 grams a day, so that's less than 2 ounces a day, it reduced their fasting plasma |
| 0:30.1 | sugar by 12% and their post-meal blood sugar by 15%. |
| 0:45.3 | Welcome to the exam room podcast, brought to you by the Physicians Committee. Hi, I'm Chuck Carroll, raising health IQs coast to coast and around the world. |
| 0:50.3 | Hi to the exam room. He's listening in San Diego, California, Shreveport, Louisiana, and Vientian, Laos. |
| 0:57.6 | Wherever you are, we appreciate you helping to make the world a healthier place. |
| 1:01.7 | This is episode 28 of Season 9, number 727 overall. |
| 1:06.9 | And we are going to be talking about a food that most people have heard of, but not a lot of people actually eat it. |
| 1:13.8 | Well, if you're listening to this show, maybe you do. |
| 1:16.0 | We're talking about millet. |
| 1:18.1 | Now, millet is an ancient grain with some very modern benefits. |
| 1:22.2 | We're talking about better blood sugar control, lower cholesterol, weight loss, and even more stable energy |
| 1:29.7 | throughout the day. And who better to break down all of this than one of the sharpest |
| 1:34.7 | minds in all of nutrition science? Dr. Hana Kaleova is back with the Millet breakdown with us. |
| 1:41.8 | She's going to be teaching us about what she calls the |
| 1:44.4 | Millet effect and how just a small amount of this grain every day can have a big impact on your |
| 1:51.0 | health. So if you have ever felt like your energy is on a roller coaster or you're looking |
| 1:56.4 | for some simple food swaps that actually move the needle, my friend Millett could be your jam. |
| 2:02.7 | So let's dive in right now with Dr. Colliova right here on the exam room. |
... |
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