Millet, the tiny grain, is making a big comeback. Did you know millet has been a staple food for centuries, yet remains one of the most underrated superfoods today? This ancient, gluten-free grain is packed with nutrients and pairs well with everything from salads, soups, and smoothies to breakfasts and main dishes.
Once a staple in diets worldwide, millet is now being rediscovered for its versatility, health benefits, and popularity in health and wellness circles. This article educates readers on millet’s potential benefits, nutritional profile, and practical ways to incorporate it into daily meal plans.
[signup]
What is Millet?
Understanding millet and its researched-backed perks will help you discover the many reasons to add this nutrient-dense grain to your lifestyle.
Definition and Overview
Millet encompasses a group of several whole grains with small kernels, available in various varieties. Examples include:
- Pearl millet
- Proso millet
- Foxtail millet
- Finger millet
- Fonio millet
- Barnyard millet
- Kodo millet
- Browntop millet
Millet has been around for thousands of years and is part of numerous diets worldwide. It’s often a staple grain in India, China, Russia, South America, the Himalayas—and the United States! Its coloring is typically yellow, red, gray, or white, and its delicate nutty flavor is enhanced when toasted.
Millet’s versatility allows it to be cooked in its natural form and used in porridges, flatbreads, desserts, side dishes, and more. Millet can also be ground into flour – or used in polenta instead of cornmeal.
Why Millet is Gaining Popularity
There are numerous reasons millet has become increasingly popular. This super grain is gluten-free, offering a healthy whole-grain alternative for individuals who need to avoid gluten for health reasons.
Millet provides supreme sustainability and an array of nutritional benefits. For example, it’s a source of health-promoting phytochemicals, which help the body combat free radical cell damage. Millets offer endless potential for wider use.
Nutritional Profile of Millet
The nutritional profile of 1 cup of cooked millet is as follows:
Macronutrient Breakdown
Millets have a glycemic index (GI) of 40-70, lower than refined grains. For example, researchers found that millets have significantly lower GIs than refined wheat, white rice, refined flour, and white bread.
The macronutrient composition of millet is approximately:
- 65–75% carbohydrates
- 7–12% proteins
- 2–5% fat
- 8–15% fiber
Millet has a higher essential amino acid content than many other cereals. Furthermore, prolamin (a protein present in grains) in millet increases protein digestibility.
Micronutrient Highlights
The micronutrient composition of 1 cup of cooked millet is:
- Calcium: 5 milligrams
- Iron: 1 milligram
- Magnesium: 77 milligrams
- Phosphorus: 174 milligrams
- Potassium: 108 milligrams
- Zinc: 2 milligrams
- Copper: 0.3 Milligrams
- Selenium: 1.6 micrograms
- Vitamin C: 0 milligrams
- Thiamin: 0.18 milligrams
- Riboflavin: 0.14 milligrams
- Niacin: 2.3 milligrams
- Vitamin B6: 0.2 milligrams
- Folate: 33 micrograms
- Choline: 20 milligrams
- Vitamin B12: 0 micrograms
- Vitamin A: 5 international units
- Beta carotene: 3.5 micrograms
- Vitamin E: 0.04 milligrams
- Vitamin D: 0 micrograms
- Vitamin K: 0.5 micrograms
Millet is a good source of iron, zinc, potassium, magnesium, phosphorus, and some B vitamins.
A comparison chart of the macronutrients in 1 cup of cooked millet vs. other whole grains is as follows:
Health Benefits of Millet
Studies have examined the effects of millet and other whole grains on overall health and specific health concerns.
Benefits for General Health
Researchers suggest that millet may enhance general health due to its valuable phytochemicals, fiber, protein, and other helpful biochemical compounds in whole grains.
Millet’s health perks, based on research studies, include:
- Reduces the risk of vitamin and mineral deficiencies, including iron-deficiency anemia, zinc deficiency, and calcium deficiency
- Promotes antioxidative status
- Lessens the risk of chronic diseases
- Enhances digestive health
- Supports a healthy heart and blood pressure management
- Promotes diabetes management and blood sugar control
- Enhances healthy weight management
- Appears to help decrease fat absorption
Millet for Specific Conditions
Studies show that millet may support the management of:
Diabetes
Research findings show that millet may aid in diabetes management and diminish the progression of prediabetes. Millet’s phenolic compounds and lower GI are some reasons this superfood grain promotes healthy blood sugar regulation. Studies show that long-term millet use reduces fasting and post-meal blood sugar by 12% and 15%, respectively, in diabetics.
The researchers found that despite millet being a rich source of carbohydrates, it contains high-resistant, slowly digested starch that supports lower post-meal blood sugar.
Heart Disease
Studies show that millet may help mitigate heart disease risks by supporting healthy blood pressure and cholesterol levels.
Overweight/Obesity
Researchers also suggest that millet promotes healthy weight management due to its low glycemic index and contribution to a leaner body composition (less body fat).
Celiac Disease
Millet is gluten-free, making it an excellent option for individuals with celiac disease or gluten sensitivity. Look for “gluten-free” on the food label to avoid potential cross-contamination during manufacturing.
How to Incorporate Millet Into Your Diet
Add millet to well-balanced meal plans to reap its nutritional, health, and versatility benefits.
Cooking with Millet
To cook millet, follow these simple steps:
- Combine 1 cup of raw millet with 2 cups of water or broth in a saucepan. (For a more fragrant flavor, first toast the millet over medium heat in a dry saucepan for several minutes until it turns golden before adding water or broth).
- Stir the mixture and bring it to a boil.
- Reduce the heat to simmer (low heat), cover the mixture, and cook it for about 15 minutes (or until the liquid absorbs into the millet and becomes fluffy).
- Remove the millet from the heat and let it rest, covered, for about 10 minutes.
- Fluff the cooked millet with a fork, add salt or other seasonings, serve, and enjoy it immediately, or add millet to your favorite recipes!
Nutritious Millet Recipes
Examples of flavorful, nutrient-dense millet recipes to try at home include:
Millet Side Dishes
- Lemon millet
- Millet with carrots and kale
- Mediterranean-spiced millet and vegetables
- Millet and teff with squash
- Mashed millet and cauliflower
Millet Breakfast Recipes
- Gluten-free millet and fruit breakfast bowl
- Cinnamon millet breakfast porridge
- Banana breakfast porridge
- Millet porridge with cherries and almonds
- Plantain pancakes with millet flour
Millet Soups and Salads
- Millet salad with greens
- Mediterranean millet chickpea salad
- Mediterranean grain salad
- Sweet potato millet soup
Millet Meals
- Millet cakes
- Millet burgers
- Millet with chicken, goat cheese, and grapes
- Millet nori wraps with salmon
- Zucchini chickpea millet
- Slow-cooker vegan chilli
Healthy Millet Dessert
Millet Smoothies
Add a millet milk recipe to smoothies, oatmeal, or whole-grain cereal. Or, simply drink millet milk in place of other plant milk or cow’s milk.
Millet as a Replacement Ingredient
Use millet as a replacement for similar ingredients in cooking and baking. Substitute white or wheat flour with millet flour in gluten-free baking (you can substitute ⅓ cup of millet flour for 1 cup of all-purpose flour in recipes), or periodically choose millet instead of quinoa as a side dish.
While millet flours don't work as well for sponge cakes, they’re great for muffins, healthy cookies, pancakes, and many other baked goods, and they're great for cooking!
If you’re sensitive to gluten or have celiac disease, look for millet products not manufactured with gluten-containing grains to avoid cross-contamination. Look for “gluten-free” on food labels.
Addressing Concerns and Misconceptions
Despite millet’s many advantages as a supergrain, it may not be suitable for everyone. While rare, allergic reactions (including shortness of breath, difficulty swallowing, itching, swelling, or anaphylaxis) after eating millet could occur in some people with food allergies.
As with all food groups, consuming grains in the right amount is vital to maximizing nutritional health. The U.S. Department of Agriculture suggests consuming six 1-ounce portions (equivalent to six ½ cup portions of cooked grains) from the grains group daily when following a 2,000-calorie meal plan.
Eating excessive amounts of whole grains in place of other food groups could lead to unwanted weight gain or deficiencies in certain macro- or micronutrients.
Millet and other grains contain phytic acid, an anti-nutritive substance that can bind to vitamins and minerals and reduce essential nutrient absorption rates. However, researchers suggest that dehulling millet (removing the outer grain layer) can reduce phytate content by up to 53%; soaking and cooking grains is also an effective strategy for reducing phytates.
Debunking Common Myths About Millet
Don’t fall for these common millet myths!
Myth #1 Millet is bland
Fact - Millet has a nutty taste that becomes more fragrant when toasted. You can also season millet with your favorite flavorings, such as onions, garlic powder, cumin, salt, pepper, turmeric, chopped cilantro, cinnamon, coriander, and others. Cooking millet in broth vs. water enhances its flavor too.
Myth #2: Millet causes digestive issues
Fact - Studies show that millet supports gastrointestinal health, boosts nutrient absorption, enhances colorectal cellular function, and lessens the risk of digestive disorders. This may be due, at least in part, to its fiber content.
However, eating excessive amounts of millet and total fiber could initially cause bloating or gas, at least until your body becomes more accustomed to a higher fiber intake.
Myth #3: Millet leads to weight gain
Fact - Because millet is a good source of fiber, it promotes satiety and healthy weight management. Studies suggest that millet supports a leaner body composition and weight management because of a lower GI and slow-digesting carbohydrates.
Myth #4: Millet is bad for people with diabetes
Fact - Researchers found that millet promotes blood sugar control despite being carbohydrate-rich. It could lessen the risk of or help better manage diabetes.
Myth #5: Millet is difficult to cook
Fact- Cooking millet takes about 30 minutes and requires just a few simple steps: boiling the millet in water or broth and allowing the mixture to simmer.
[signup]
Key Takeaways
- Millet offers various nutritional benefits, health perks, versatility in the kitchen, and sustainability. It’s a rich source of whole grains, fiber, phytochemicals, protein, healthy carbohydrates, vitamins, and minerals.
- Millet’s potential advantages include enhanced heart health, blood sugar control, weight management, and optimal digestive health — with a lower risk of nutrient deficiencies.
- Make millet a staple in your kitchen and diet to take advantage of its potential health benefits.
- Try the millet recipes above or chat with a nutritionist for personalized advice. Leave a message in the comment below to share your experiences!
The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. Consult with a health care practitioner before relying on any information in this article or on this website.
%201.svg){kind=logo}
