What is millet?
Millet seeds resemble wheat semolina. They are cultivated in Africa and Asia. India remains the world's leading producer of millet, which has served as a staple food for humans and animal fodder for thousands of years.
Millet has gained popularity in developed countries because it is gluten-free and can be consumed by even the most sensitive stomachs.
Let's discover the benefits of millet, this small seed with incredible virtues that will offer you a good alternative to rice and pasta.
Nutritional value
Millet belongs to the cereal family. Like rice, it is a starchy food rich in carbohydrates. 100g of millet contains 378 calories. By comparison, white rice provides approximately 150 calories per 100g.
● Protein: 11 g
● Carbohydrates: 73 g
● Lipids: 4.2 g
● Fiber: 8g
Millet is rich in phosphorus (28% of the recommended daily intake) and magnesium (28% of the RDI). It also contains calcium , making it the most concentrated of all cereal grains. It is also a good source of protein for athletes.
The benefits of millet
1. Gluten-free
Millet is an excellent alternative to all foods containing wheat, barley, or rye, as it is gluten-free. Celiac disease is a chronic intestinal disorder that occurs after ingesting gluten. Gluten is present in many foods. Pasta, semolina, bread, pizza dough, and breakfast cereals all contain gluten. It is difficult for people with this disease to vary their carbohydrate sources. Millet, quinoa, and rice add variety to the diet of those with gluten intolerance.
Check carefully on the labels of the millet packages that it is free from any trace of gluten.
2. Rich in antioxidants
If you're not a big fan of vegetables, a study from Cornell University might make you appreciate millet. They demonstrated that it's an excellent source of antioxidants, comparable to those found in fruits and vegetables. Millet is rich in polyphenols and catechins.
These phytonutrients are present in a "free" form in fruits and vegetables, while they are in a "bound" form in millet seeds. But once your gut bacteria have done their work, their benefits are comparable to the antioxidants found in vegetables .
3. Type 2 Diabetes
Millet is rich in magnesium , a mineral involved in insulin secretion. When you eat carbohydrates, your blood sugar level rises. Your body must release insulin to restore your blood sugar. The more you rely on this mechanism, or if it malfunctions, the greater your chances of developing type 2 diabetes .
4. Heart disease and cancer
Millet contains lignans , which belong to the phytoestrogen family. These lignans are believed to protect the plant against various attacks. They are fermented in our intestines, leading to the production of a substance that may help prevent heart disease , as well as hormone-dependent cancers (breast, prostate).
5. Cholesterol
Millet is a good source of fiber . To understand this properly, it's important to distinguish between soluble and insoluble fiber.
When soluble fibers come into contact with liquids, they become viscous. These fibers trap food residues as they pass through the digestive system. They have a "cleansing" effect in our intestines.
Soluble fibers will decrease cholesterol absorption and slow down carbohydrate digestion. They will therefore curb the rise in blood sugar levels, allowing for better blood glucose control.
Insoluble fibers have the unique ability to absorb water and increase stool volume. They accelerate intestinal transit to combat constipation.
6. Weight loss
When dieting , the hardest part is resisting the temptation of sweets between meals. To maintain a feeling of fullness (the sensation of no longer being hungry) after a meal, you need to consume fiber and protein . Both are present in good quantities in millet.
Fiber slows down digestion and therefore regulates your appetite. By regularly consuming fiber, you will have better control over your weight .
The feeling of satiety you get from eating protein was explained by researchers in 2012. It's a very complex mechanism that explains how protein absorption leads to the exchange of nerve signals between the brain and the digestive system. This information is transmitted to the hypothalamus , a region of the brain that controls appetite.
Does millet make you gain weight? It is a starchy food and contains carbohydrates that affect your blood sugar. It should be consumed in moderation if you are trying to lose weight . However, it is a good way to diversify your diet with some very valuable nutrients.
Is millet dangerous?
The nutrients in millet provide wonderful benefits to your body. However, it contains phytic acid, an acid often described as an antinutrient. It can limit the absorption of certain nutrients such as calcium, iron, zinc, and magnesium.
As part of a balanced diet, there is no risk of deficiencies . Millet has been consumed as a staple food for thousands of years. It could only cause side effects in cases of extreme consumption.
Millet is also a goitrogenic food, as it promotes the loss of ingested iodine from our bodies. Cauliflower, broccoli, and kale also belong to this family of foods that have negative effects on the thyroid gland. Iodine deficiency leads to abnormal growth of the gland and the development of a goiter in the throat.
People with thyroid problems are advised against consuming too many goitrogenic foods. For the rest of the population, there is no danger, as diets in developed countries are generally balanced and iodine intake is met by table salt.
How to cook and prepare millet?
The day before, it is possible to leave it soaking overnight to lower its phytic acid content.
First, weigh the amount of dried millet you wish to consume. Then, rinse it thoroughly with clean water and remove any small impurities . Be sure to drain the millet well after rinsing to benefit from its properties.
To calculate the volume of water needed to cook millet, simply multiply the weight of the millet by 2.125 .
For example :
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For 100g of millet —> 100g x 2.125 = 212.5 ml of water
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For 150g of millet —> 150g x 2.125 = 319 ml of water
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For 200g of millet —> 200g x 2.125 = 425 ml of water
Pour the correct amount of water into your saucepan and cover to prevent any water loss during boiling. Once boiling, add a few tablespoons of olive oil and the millet, then replace the lid and leave it on for about 10 minutes. Cook over low heat, otherwise the millet may burn on the bottom of the pan. Remove the pan from the heat and let it rest, covered, for 20 minutes to allow the millet to continue absorbing the water.
Millet is an excellent alternative to rice and quinoa and you will appreciate its health benefits, but it still lacks a bit of flavor if you consume it plain.
We recommend adding a sauce or some vegetables for a better tasting experience.
The morning
- Millet can be eaten for breakfast with vanilla-flavored almond milk, similar to rice pudding, with some seasonal fruit. For the reasons mentioned above, it will keep you full until lunchtime without feeling hungry.
- Millet flour is ideal for making bread with a very dense crumb. It might be difficult to make it yourself, but it's becoming increasingly available in organic stores. Millet bread is a great alternative to all breads containing gluten for those with intolerances.
At midday and in the evening
- Millet is a very versatile accompaniment to many dishes. We can't list all the possible recipes, but you could make delicious zucchini stuffed with millet or a beautiful millet omelet.
- For vegetarians, millet can be used to make delicious vegetable patties.
Key points to remember about the benefits of millet
Millet is a cereal comparable to rice and wheat; it contains mostly carbohydrates , but it is also a source of many other nutrients that have enormous benefits for our body.
It is rich in magnesium, fiber, phosphorus and contains a significant amount of protein .
Being gluten-free , it should appeal to people with celiac disease. For others, it offers a way to diversify their diet.
It contains phytic acid like other plants, but this has little impact if the diet is balanced.
Millet can be enjoyed from morning to night, delighting young and old alike.
