Is Millet an Underrated Supergrain?
Millets is a starchy, tiny cereal grain that has provided numerous health benefits for thousands of years to millions across Asia and Africa.
Regarded as one of the oldest cultivated grains in history, millet is mainly grown throughout Africa, India, and various parts of Southeast Asia.
Compared to carbohydrate staples like rice and corn, millet has high levels of protein and micronutrients and offers ample amounts of phosphorus and magnesium. Besides being an excellent carbohydrate source, millet is also utilized to make bread, porridge, beer, and other dishes.
The Different Types of Millet
Millet is part of the grass family Poaceae and is available in various forms. Arguably the most popular variations are the Pearl millet or Bajra and the Foxtail millet or Italian millet.
Finger millet, Browntop millet, Buckwheat millet, Kodo millet, and Amaranth millet are other common millet variants with their own unique flavor and dietary perks. While their origins and looks may vary, all types of millet are well-regarded for their excellent nutritional value and outstanding health benefits.
Millet’s Nutritional Profile
Millet is a starch that provides an excellent source of complex carbohydrates and vitamins A, B, niacin, and folate. Unlike most carbohydrate options, millet is also rich in fiber and essential amino acids. Millets offer fundamental minerals that benefit overall health, including phosphorus, magnesium, calcium, and iron.
On average, a cup or 174g of millet provides approximately 207 calories, 41g of carbohydrates, 2.3g of dietary fiber, 1.7g of fat, and 6g of protein.
The Many Health Benefits of Millet
- Millet can accommodate a gluten-free diet
- Millet is considered a naturally gluten-free grain. This makes them an excellent carbohydrate option for individuals dealing with coeliac disease or wheat allergy. Millet is also a perfect addition for those following a strict gluten-free diet. This is also the reason why a variety of gluten-free oats contain millet in their ingredients.
- Millet improves heart health
- Millet’s soluble fiber content assists in decreasing bad cholesterol, which can increase the risk factor of developing heart disease if left unchecked, in your blood. The soluble fiber produces a viscous substance in your stomach that traps cholesterol so that it can be easily carried out of your system.
- The outstanding magnesium content of millet can help in protecting cardiovascular tissues, as magnesium is a vital nutrient that helps improve the cardiovascular system.
- Millet improves gut health
- Both the soluble and insoluble dietary fiber provided by millet assists in supporting the good bacteria in a person’s digestive system. This results in better digestive health and regulated bowel movements. Millet helps in eliminating digestive issues like constipation, excess gas, bloating, and cramping. Millet also carries prebiotics that accelerate the development of probiotics within the microbiome for improved gut health and an overall stronger immune system.
- Millet helps with blood sugar control
- With its low glycemic index, millet can be a fantastic dietary addition for diabetic individuals as it promotes insulin sensitivity and reduces blood sugar spikes. Millet is high in complex carbohydrates, which means it takes longer to digest than simple carbohydrates like plain rice and has less of an immediate impact on blood sugar. What’s more, millet’s high protein and fiber content along with essential vitamins and minerals effectively assist in stabilizing one’s blood sugar levels.
- Millet is high in antioxidants
- Millet is rich in phenolic compounds and antioxidants that help protect the body from harmful oxidative stress that causes various illnesses. Getting more antioxidants can reduce the risks of chronic diseases. The antioxidants found in millet assist in cleaning up toxins and flushing out foreign agents from your system. Some studies also point to millet’s phenolic compounds promoting quicker wound healing, improved skin protection, and better anti-inflammatory properties.
- Millets helps reduce asthmatic symptoms
- Millet can also be beneficial for asthmatic individuals. Due to the high level of magnesium found in millets, they may help deal with and possibly lessen respiratory problems. These include common symptoms like coughing and wheezing. The high magnesium content can also assist in decreasing the frequency and magnitude of migraines.
How to Prepare and Consume Millet?
Like most other grains, millet is typically cooked using boiled water in a rice cooker, stove, or pot. The more water and the longer the cooking time, the softer the texture of the cooked millet. Besides a whole grain option, millet is also available in a flour variation.
Flour allows you to be more versatile in preparing your meals, as flour can be used for various baked goods like cookies, muffins, and cakes.
