Is Millet Keto-Friendly?

Unfortunately, millet is not a keto-friendly food. This whole grain contains a fair amount of net carbohydrates that will likely trigger an insulin response and suppress ketone production. Avoid eating millet if you want to stay in ketosis and hit your weight goals.

Not Keto-Friendly

Millet is simply not keto-friendly because of its carbohydrate content. Like many other whole grains, including barley and bulgur, millet is fairly high in net carbs.
A successful ketogenic diet is made up of keto-friendly foods and foods that are safe to eat in moderation or limited quantities. If you don’t adhere to the rules, you will not reach the diet’s main goal – to enter the metabolic state of ketosis.

High in Carbs

100g of millet has 22.4g of net carbohydrates. Some people consume only 20g of net carbohydrates while following keto. In those cases, a serving of millet will already exceed your daily budget. For those consuming around 30–50g of net carbohydrates, millet will still use up a significant amount of your total budget.
Almost all grains are off-limits on keto. However, you can substitute these foods with other things like cauliflower rice, yellow squash, eggplant, and other veggies.

Low in Fats

With only 1g of fat, it comes as no surprise that millet will not benefit your keto diet. The fat-focused diet comprises approximately 70–80% of fat from daily calories. A serving of millet will provide little fat for your macros requirements.
You must find a balance between low-carb and high-fat foods for the best results. Avocado, cheddar cheese, beef steak, and coconut are all excellent examples.