Millets are a superfood that is very beneficial for our health. Its grain is heart-healthy, helpful for diabetic patients, and also useful for those who have a gluten intolerance and cannot eat bread or flour.
Millet grain is related to the grass family. It is cultivated in Africa, Asia, and India.
What are millets?
Millets are small-seeded grasses. They belong to the botanical family Poaceae and primarily grow in dryland regions of various countries around the globe. Millets are grown in about 13 to 21 countries and have been known for over 3,000 years, as mentioned in ancient civilizations.
Millets used to be the staple diet for many people, but over time, millet grain cultivation has decreased, primarily because of the Green Revolution. The Green Revolution, initiated by Norman Borlaug, focused more on other crops. Millet grain is a rainfed crop.
Globally, millet is grown on about 80 million hectares. Africa and Asia are the largest producers of millet. In Europe, it’s grown to a certain extent, but in North America, especially in the state of Texas, millet is also cultivated.
Nutritional profile of millets:
Millets contain a wealth of nutritional value. One cup (174 grams) of cooked millet provides the following nutrients:
- Calories: 207
- Carbs: 41 grams
- Fat: 1.7 grams
- Fiber: 2.2 grams
- Protein: 6 grams
Millets are also a good source of phosphorus, magnesium, folate, iron, and calcium.
Types of millets:
Millets have many varieties. Here, we discuss some common and useful types:
Pearl millet: Among all cereal grains and millets, pearl millet has the highest amount of protein (10-15%). Pearl millet has a heating effect on our body and is consumed in winter to keep the body warm. It is also a good source of minerals, particularly iron. If you have iron deficiency and want to increase your blood iron levels, you should include pearl millet in your diet.
Foxtail millet: Like other whole grains and millet, foxtail millet contains vitamin B1 (thiamine), which is essential for the proper functioning of our nervous system. Foxtail millet can also prevent neurological disorders and is important for heart health. It is also a good source of calcium, iron, and other essential vitamins and minerals. Foxtail millet can be cooked like rice and enjoyed with curries.
Barnyard millet: Barnyard millet is similar to foxtail millet. It is the least calorie-dense millet, meaning that the same serving of bread, rice, and barnyard millet will provide fewer calories. Eating this millet can make you feel full and energetic, which is helpful for weight loss. It is also a great source of iron.
Finger millet: Finger millet is a powerhouse of nutrition and is considered a superfood. It has a good amount of protein (around 12%) and contains two special amino acids, methionine and lysine, which help prevent skin sagging. Finger millet is a natural source of vitamin D and calcium, making it excellent for boosting bone health.
Sorghum (jowar): Sorghum is known for its cooling effects on the body, making it ideal for summer consumption. It is great for people with gluten intolerance. Sorghum is referred to as the new quinoa and is more affordable. It can be cooked like rice and enjoyed with curries.
Millet benefits for our health:
Millet is a whole grain with an impressive nutrient profile. Here are some reasons to include millet in your diet:
- Dietary fiber and protein: The dietary fiber and protein in millets can stabilize blood sugar levels.
- Weight loss: Adding millet to your diet can aid in weight loss. After eating millet, you won’t feel hungry for a long time.
- Lowering the risk of heart disease: The fiber in millet lowers LDL cholesterol levels, reducing the risk of heart disease.
- Antioxidant-rich whole grain: This antioxidant-rich whole grain can fight oxidative stress, which is linked to diseases like diabetes and arthritis.
- Improving gut health: The dietary fiber in millet can improve your digestive health. (Read our article “How Foxtail Millet and Quinoa Can Help You Meet Your Daily Fiber Needs” for more tips on adding millet to your diet for more fiber.)
Frequently Asked Questions:
Why are millets good for gut health?
Fiber deficiency is the main cause of many gut diseases like constipation, leaky gut, IBS, and IBD. If we eat millet in fermented form, we can get more fiber, which helps improve our gut health.
Is millet gluten-free?
Yes, millet is gluten-free. Those with gluten intolerance cannot eat gluten-containing foods, but they can safely eat millet. It can also improve your digestive process.
Is it okay to eat millet daily?
It is not recommended to eat millet daily because it can have some adverse effects. Millet contains substances that can reduce thyroid gland function, so those with hypothyroidism should consume millet cautiously. People with digestive issues should also be careful, as millet is high in fiber. Start by eating small amounts and gradually increase the quantity. Millet contains many amino acids, and our bodies don’t need an excessive amount, so it’s best to eat millet about twice a week.
Why is millet better compared to rice, wheat, and corn?
Nowadays, many foods and products are made from rice, corn, or wheat, which are consumed by most of the world’s population. Many of the nutrients and fiber found in the outer covering (bran) of cereals are removed during milling, polishing, and processing. As a result, the food we eat is primarily rich in carbohydrates, with only a fraction of nutrients remaining. Low-fiber, high-carbohydrate foods like rice and wheat get digested quickly, raising blood sugar levels rapidly and negatively impacting gut health.
Limiting the consumption of these cereals and increasing the intake of fiber-rich cereals is a better option. Millet is an excellent choice because most millets are rich in fiber and nutrients compared to wheat and rice. Due to their high dietary fiber and slower-digesting carbohydrates, millets increase blood sugar levels gradually. This also helps you feel fuller for a longer time, aiding in weight management and reducing the risk of diseases like obesity and diabetes.
Millets are fiber-rich and act as prebiotic foods, nourishing the healthy bacteria in our gut and improving gut health.
Does millet have to be organic?
We always recommend eating organic food. However, it can sometimes be tough to find organic food. When you eat organic food, you get more benefits. The same applies to millets—if you can find organic millets, they will be more beneficial. So, it is a good practice to try to eat organic food whenever possible.
How much millet per dinner?
It is not okay to eat millet daily. First, you need to see how your body responds, and after that, you can increase the amount. Initially, consuming millet 3–4 times a week is safe.
Researchers:
Here are some research-backed points to details about on millets, with references:
Nutritional Profile:
Millets are nutrient-dense grains, with high levels of protein, dietary fiber, and essential minerals compared to rice and wheat. This grain is especially rich in iron, calcium, magnesium, and B vitamins. Finger millet, in particular, has the highest calcium content among cereals, and this calcium is important for bone health.
Frontiers
MDPI
Gut Health Benefits:
The high dietary fiber in millets promotes gut health by improving digestion and supporting beneficial gut microbiota. Millet fiber fermentation produces short-chain fatty acids (SCFAs) like butyrate, which are linked to better gastrointestinal health and reduced risk of disorders such as irritable bowel syndrome (IBS).
Frontiers
MDPI
Chronic Disease Prevention:
Diabetes: Millets have a low glycemic index, it can slow rises in blood sugar levels. This makes them beneficial for managing diabetes and metabolic disorders.
Frontiers
MDPI
Heart Health: Their high fiber and antioxidant content help lower cholesterol levels and reduce oxidative stress, which can decrease the risk of cardiovascular diseases.
Frontiers
Gluten-Free Alternative:
By naturally gluten-free, millets are an excellent grain for those with celiac disease or gluten sensitivity. They also serve as a nutritious replacement for gluten-containing grains in a balanced diet.
MDPI
Anti-Inflammatory and Antioxidant Properties:
Millets contain bioactive compounds such as polyphenols and tannins, which exhibit antioxidant and anti-inflammatory effects. These compounds may help protect against conditions like cancer and non-alcoholic fatty liver disease.
Frontiers
MDPI
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