This article reviews amazing health benefits of consuming millet, including their nutrients, benefits, potential drawbacks of millet, and its use in cooking.
Amazing health benefits of consuming millet
What are the different types of millet?
Millets are a tiny, round grain that's grown all over Asia
and Africa. They have a lot of benefits compared to other crops, like being
drought-resistant and resistant to pests. Plus, they can survive in tough
conditions and less fertile land. These benefits come from their genetic makeup
and structure - like their small size and hardiness. All millets come from the
same family, the Poaceae, but they vary in color, shape, and species. There are
more than 20 types of millet, but two main types of millet, big and small, and with
big ones being the most popular.
- Large millets include proso, pearl, foxtail, finger
(or ragi).
- Small millets include browntop, barnyard, Guinea, fonio.
What are nutritional facts of
millet?
Millet contains a significant amount of potassium, a mineral
essential for the proper functioning of the kidneys and heart. Potassium is
also involved in the transmission of nerve signals, which are used by the brain
and muscles to communicate with each other. Millets are packed with amino acids,
which are essential for making proteins. Plus, they're the most calcium-rich
grain out of all grains, with 13% of Vitamin D per 100 grams cooked. Calcium is
essential for keeping your bones healthy, your blood vessels and muscles
strong, and your nerves functioning properly. Moreover, it’s also an excellent source of Niacin, Vitamin A & B, Phosphorus and Iron.
Nutrients per Serving - A
quarter-cup serving of dry millet contains:
- Calories: 189
- Protein: 6 grams
- Fat: 2 grams
- Carbohydrates: 36 grams
- Fiber: 4 grams
- Sugar: Less than 1 gram
How much portion sizes of millet should consume?
Millet is
a type of cereal grain, and it is classified as a grass family food due to its
resemblance to a seed. Its nutritional profile is comparable to sorghum, and it
has a range of health benefits, such as aiding in the reduction of blood sugar
levels and cholesterol. It is important to note that, like other grains, millet
does not have a low calorie content. Therefore, it is recommended to consume it
in moderation in order to maintain a healthy body weight. When cooked, millet expands
when consumed, so it is important to be mindful of the amount consumed.
Millets contains a lot of nutritional value
What are the possible health benefits of millet?
Millets
are packed with nutrients and plant compounds, so they could have multiple
health benefits, some of them are described as follows:
1. Rich in antioxidants:
Millets
are a source of phenolic compounds which are known to act as antioxidants in
order to protect the body from oxidative stress. Some research on animals has proved
that ferulic acid has a positive effect on wound healing and skin protection, along
with providing anti-inflammatory benefits. All varieties of millet contain
antioxidants, however, those with darker pigmentation have more of them than
their lighter counterparts.
2. Manages
blood sugar levels:
Millets
are fiber-rich grains that contain non-starch polysaccharides (NSP), two types
of indigestible carbohydrates that help regulate blood sugar levels. Millets
also have a low GI (glycemic index) which means they are unlikely to cause high
blood sugar levels. This makes it an ideal food for people with diabetes, as it
helps to reduce the risk of spikes in blood sugar levels after meals.
3. May support lower cholesterol:
Millets
are rich in soluble fiber which creates a viscous liquid in the gut. This aids
trap fats and millet protein may also help lower cholesterol levels. Further, millet
may considerably lower triglyceride level, besides a significant increase in
the levels of adiponectins and good cholesterol. Adiponectin’s are
anti-inflammatory hormones that support heart health and stimulate the
oxidation of fatty acids. Their levels tend to be lower in people who are
overweight and have type 2 diabetes.
4. A
gluten-free diet:
If you
have Celiac disease or are gluten-sensitive, millets are a great option.
They're a grain that doesn't contain any gluten, so you don't have to worry
about digestive issues like diarrhea or nutrient malnutrition. Just make sure
you check the label when you buy them, though, to make sure they're free of any
ingredients that contain gluten.
5. Improve digestive health:
Millet is
a dietary source of soluble and insoluble dietary fiber. Insoluble fiber is
referred to as a "prebiotic". This type of fiber promotes the growth
of beneficial bacteria in the digestive tract. Additionally, this type of fiber
is essential for contributing bulk to stool, thereby promoting regularity and
reducing the risk of colon cancer.
6. Protect your heart:
The
soluble fiber found in millet reduces the amount of "bad" cholesterol
in the blood, which is a risk factor in atherosclerosis (heart disease).
Soluble fiber converts into gel in the stomach, and absorbs cholesterol to
safely remove it from the body. Some studies suggest that millet may also
increase your "good" cholesterol levels and reduce triglycerides.
Since cholesterol is a major risk factor in heart disease, regular consumption
of millet may help maintain a healthy heart. Additionally, millet is
packed with magnesium, which can help keep your heart in check.
7. Refining
mood:
Adding
millet to your diet can really boost your mood. It's high in one amino acid
that can help reduce depression and anxiety. According to a study, eating a
diet high in this amino acid can have a positive effect on your mood.
8. Managing obesity:
Another study
looked at the effects of millet on obesity and cholesterol. The results showed
that this diet reduced body mass index (BMI) and can help reduce the occurrence
of overweight and obesity, but more in-depth studies with larger samples are
needed.
9. Reducing
oxidative stress:
Oxidative
stress can lead to all sorts of health issues, like neurodegenerative diseases,
arthritis, diabetes, and more. Eating too much fat can also make you more
likely to get dementia because it makes your brain more sensitive to oxidative
stress. Doctors think antioxidants are really important for reducing oxidative
stress, which is a common cause of illness and getting older. Eating
antioxidants could help you avoid chronic diseases.
Other potential health benefits of millets include:
- Maintaining bone health
- Suppressing cancer cell growth
- Promoting wound healing
- Supporting antifungal and antimicrobial activity
Millets are rich in nutrients and plant compounds
What are potential downsides to health of millets?
Millet is
a food source that is rich in vital nutrients, however, it is also known to
contain compounds known as antinutrient which can inhibit the absorption of
nutrients by the body. The levels of these compounds may vary between different
types of millet, with pearl millet containing phytates which decrease the
absorption of nutrients, and finger millet containing tannins, inhibitors of
protein synthesis, oxalates and phytate, among others. Few research has shown
that the use of various processing methods can lead to a decrease in
antinutrient levels:
- Milling
- Dehulling
- Fermenting
- Parboiling
- Blanching
- Germinating
How to use millet in cooking?
If you want to get the most flavor out of your millet, just toast the
seeds for 4-5 minutes until they're golden brown. For quinoa, use a
water-to-millet ratio of 2:1, and for porridge, 3:1. Stir often and season as
needed. If you want a more creamy texture, add more liquid. Millet can be
cooked in lots of different ways, from being soft and smooth like porridge, to
being light and fluffy like rice, and there are lots of recipes and ways to
cook with it.
The
following are summaries of popular sweet and savory recipes for millet:
If you're looking for a quick and easy way to make a millet meal, try
making a tabouli or a pilaf. To make the tabouli, toast the grains until
they're a light golden brown, then mix them with diced tomatoes, cucumbers,
onions, mints, oreganos, and herbs. Season to taste. To make the pilaf, add
chopped carrots and onion, sea salt, and water and bring it to a boil. Cover
and let it simmer for 30 minutes. For the pilaf, mix the millet with broth
until it's cooked through. If you want to make millet muffins, you can also mix
it with flour and baking soda, then add eggs and milk. For the muffins, add
butter and brown sugar.
How to prepare millet diet?
You can find millet in a variety of forms at your local supermarket or
health food store. You can buy it dried, puffed, or ground. You can cook it
like couscous, quinoa, or even add it to baked goods. You can also eat it as a
snack or use it as a substitute for rice. Eating millet in any form is a great
way to stay healthy. Plus, millets are sold as flour, and research shows that
baking with flour increases their nutritional value by increasing the
antioxidant content.
Here are some ideas for how to incorporate it into your diet:
- Make a pilaf with it instead of rice, bake millet bread with it, and mix it into your next waffle,
- Add it to thanksgiving stuffing, snack on it instead of popcorn,
- Sprinkle it on your breakfast cereal, or cook it instead of couscous.
Consuming millet diet help good health
Conclusion:
People have been eating millet for thousands of years, because you
should be aware surprising
health benefits of millet. These days it's becoming more popular because it grows quickly, is drought
resistant, and requires minimal input. It's packed with protein, fiber,
vitamins, and minerals, and could have a range of health benefits, like
protecting your heart, preventing diabetes, helping you stay healthy, and
controlling inflammation in your gut. Plus, it's gluten-free, so it's a great
option for those with celiac disease or a gluten-free lifestyle. It's got a
nutty flavor and versatility, so it's definitely worth a try.
FAQ:
Q1. Are
millet grains gluten-free?
Answer: Yes, millet grains are naturally gluten-free. As a
result, millet is an ideal choice for those who are celiac-free,
gluten-sensitive, or have other dietary restrictions.
Q2. Is millet good for weight loss?
Answer: Yes, millet is a grain that is low in calories and
high in nutrients. It is rich in complex carbohydrates and fiber, as well as
vitamins and minerals, and can be beneficial in weight loss. The high fiber
content of millet can help promote feelings of satiety and facilitate
digestion, which may be beneficial for portion control and overall weight management
in a balanced diet.
Reference used:
https://www.medicalnewstoday.com/articles/what-is-millet#_noHeaderPrefixedContent
https://www.webmd.com/diet/health-benefits-millet
https://www.healthline.com/nutrition/what-is-millet
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