Millet, or finger millet, is a staple food for many people, especially in Africa and Asia. This nutritious grain offers a myriad of health benefits, from improving digestion to boosting bone health. Read on to discover more about millet and how to incorporate it into your diet.
1 What is Millet?
Characteristics of Millet
Millet is a type of cereal grain that resembles grass or corn in appearance. It is a staple food in many countries in Africa, Central Asia, and South Asia. The grain is used for various purposes, both for human consumption and animal feed.
Millet seeds are plump and large, with a light brown to dark brown outer husk and a yellow inner core. The scientific name for millet is Panicum miliaceum, and it belongs to the grass family, Poaceae.
Millet, known scientifically as Panicum miliaceum
Archaeological evidence suggests that millet has been a staple food since ancient times, with remains found in China, India, and Korea dating back to the Neolithic period. Today, millet is cultivated in India, Nigeria, and other Asian and African countries.
Millet was a staple food in the Neolithic period
Millet is well-adapted to harsh environmental conditions and resistant to pests and diseases. It also has a high yield and a short growing season, making it a popular crop in hot climates.
Types of Millet
There are several types of millet, most of which belong to the grass family, Poaceae. Some common varieties include finger millet (Eleusine coracana), proso millet (Panicum miliaceum), pearl millet (Pennisetum glaucum), and foxtail millet (Setaria italica).
Different types of millet belong to the Poaceae family
Another type of millet is sorghum (Sorghum bicolor), which belongs to the Andropogoneae tribe within the grass family.
2 Nutritional Profile of Millet
Don’t be fooled by its small size—millet packs a nutritional punch! Nutritionists have found that millet is a good source of carbohydrates (73%) and is particularly rich in protein, with 13% DV (Daily Value) per cooked cup (100g), higher than most other grains.
Millet is a nutritious grain, high in protein and other essential nutrients
According to dietary estimates, a 174g cup of cooked millet provides approximately 207 calories, 41g of carbohydrates, 2.2g of fat, 6g of protein, and 1.7g of fiber. It also contains 25% DV of iron, 19% DV of zinc, 8% DV of vitamin B6, and 6% DV of potassium, along with other essential amino acids.
3 Benefits of Millet
With its high nutritional value, millet offers a range of health benefits. According to Healthline, a reputable health information website, some of the key benefits of including millet in your diet are:
Prevents Osteoporosis
Millet is rich in calcium, which is essential for maintaining strong and healthy bones. Adequate calcium intake can help prevent osteoporosis, reduce pain and mobility issues, and promote the healing of bone fractures. Calcium also plays a vital role in nerve function, making millet beneficial for elderly individuals to prevent nerve degeneration and memory loss.
Millet is rich in calcium, which helps prevent osteoporosis
High in Antioxidants
Millet, especially varieties with darker husks such as finger millet, proso millet, and foxtail millet, is a rich source of antioxidants. It contains phenolic compounds, catechins, and ferulic acid, which protect cells from damage caused by free radicals, helping to prevent aging and reducing the risk of cancer and other diseases.
Millet is high in antioxidants, especially darker varieties
Improves Digestion
Millet is an excellent source of dietary fiber, which is beneficial for individuals with digestive issues, especially children. Additionally, millet is gluten-free, making it a safe option for those with celiac disease or gluten intolerance.
Millet is high in fiber and easy to digest
Promotes Heart Health
The amino acid profile of millet is heart-healthy, as it helps regulate the function of arteries. Additionally, millet helps reduce cholesterol levels in the body, further supporting cardiovascular health. The consumption of millet increases levels of adiponectin and HDL (“good”) cholesterol, which aids in fat oxidation and lowers the risk of cardiovascular disease and obesity.
Millet supports heart health by regulating cholesterol levels
Enhances Memory and Brain Function
As mentioned earlier, millet is rich in calcium, which is essential for nerve function and brain health. Additionally, millet contains lecithin and choline, two compounds that help maintain brain health and improve memory and cognitive function.
Millet improves memory and brain function
Controls Blood Sugar Levels
The high fiber content and the presence of polysaccharides, non-digestible carbohydrates, in millet help regulate blood sugar levels. Additionally, millet has a low glycemic index, making it a suitable food choice for individuals with diabetes or prediabetes.
Millet helps control blood sugar levels
4 Does Eating Millet Cause Weight Gain?
With all its health benefits, one might wonder if eating millet can lead to weight gain. As mentioned in the nutritional profile section, millet has very low fat content and is low in calories, making it unlikely to contribute to weight gain.
Millet is low in calories and fat, making it unlikely to cause weight gain
To put it into perspective, 100g of millet contains only 120 calories, while the average adult requires 1,800-2,100 calories per day to maintain their energy levels. Additionally, the high fiber content of millet contributes to a feeling of fullness and aids in weight loss or weight management.
Millet is a great choice for a healthy, balanced diet
However, it is important to maintain a balanced diet and not rely solely on millet. Combining millet with other nutritious foods and adopting a healthy lifestyle, including regular physical activity, will help you achieve and maintain a healthy weight.
5 Benefits of Millet for Pregnant Women
In addition to its weight management benefits, millet is an excellent source of calcium, which is crucial for pregnant women. Calcium helps in the development and strengthening of the fetus’s bones and also prevents osteoporosis and dental issues in expectant mothers.
Millet provides calcium for pregnant women and their developing fetus
Furthermore, millet is rich in amino acids and silica, which help protect the fetus throughout the pregnancy, especially for women with a history of miscarriages. However, it is important to consume millet in moderation to avoid any potential side effects.
6 Side Effects of Millet
While millet offers numerous health benefits, it is important to be aware of potential side effects. Millet contains phytic acid and polyphenols, which are antinutrients that can interfere with the absorption of certain nutrients in the body.
Phytic acid can inhibit the absorption of essential minerals like magnesium, calcium, iron, and zinc from other foods. On the other hand, polyphenols may negatively impact thyroid function and lead to goiter if consumed in excess. However, you can reduce the antinutrient content of millet by soaking it overnight or sprouting it before consumption.
7 Precautions When Consuming Millet
Millet is a versatile grain that can be cooked in various ways. You can make millet rice, porridge, or milk, or use it in salads, baked goods, and other dishes. However, it is important to note that millet should not be consumed with almonds.
Do not consume millet with almonds
Certain compounds in almonds can react with millet, leading to digestive issues such as diarrhea and vomiting. Therefore, it is best to avoid combining these two foods.
8 Price of Millet
You can purchase millet at grocery stores, health food stores, or online marketplaces. The price of millet varies depending on the variety and source, ranging from 30,000 to 70,000 VND per kg for hulled millet, and up to 300,000 VND per kg for organically grown millet.
Millet is available at various price points
In conclusion, millet is a nutritious and versatile grain with a wide range of health benefits. By incorporating millet into your diet and adopting a healthy lifestyle, you can reap the rewards of this ancient grain.
Source: Healthline, a reputable health information website
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