As the world’s population keeps growing, it’s becoming more and more important to find healthy and sustainable food sources. Among the often-overlooked options is millet, a tiny but mighty grain that has been a staple food in many parts of the world for thousands of years. Even though millet is often used to feed birds in the West, it is a versatile and healthy food that should be on our plates. In this article, we’ll explore the many benefits of millet and how it can be incorporated into your diet in delicious and creative ways.
What is millet?
Millet is a group of small-seeded grasses that are grown and consumed as a staple food in many parts of the world, particularly in Africa and Asia. Millet is highly nutritious, gluten-free, and easy to digest, which makes it a popular choice for people with celiac disease or gluten intolerance.
There are several types of millet, including pearl millet, foxtail millet, finger millet, and proso millet, among others. Each type of millet has its own unique taste, texture, and nutritional profile.
Millet can be used to make a wide range of dishes, such as porridge, bread, soup, and even alcoholic beverages. In addition to being a nutritious food source, millet is also used as animal feed and to make products like insulation, paper, and biofuels.
Overall, millet is a healthy grain that can be used in many different ways and is a great addition to a healthy, well-balanced diet.
Different types of millet grain and their nutritional values
1. Pearl millet
Pear Millet, also known as Bajra, is a widely grown type of millet in India, Africa, and parts of Asia. It is high in protein, fiber, and minerals like iron, magnesium, and phosphorus.
Nutritional value per 100 grams:
Calories: 378
Carbohydrates: 72.8g
Protein: 11.1g
Fat: 4.2g
fibre: 8.5g
Iron: 3.9mg
Calcium: 38mg
Magnesium: 114mg
Phosphorus: 290mg
Potassium: 307mg
Zinc: 1.7mg
2. Foxtail Millet
Foxtail millet, also known as Kangni, is a type of millet that is grown in India and parts of China. It is high in protein and fiber and is a good source of minerals like iron, calcium, and potassium.
Nutritional value per 100 grams:
Calories: 349
Carbohydrates: 63.2g
Protein: 12.3g
Fat: 4.3g
fibre: 8.0g
Iron: 2.8mg
Calcium: 31mg
Magnesium: 76mg
Phosphorus: 290mg
Potassium: 307mg
Zinc: 1.9mg
3. Finger Millet
Finger millet, also known as ragi, is a type of millet that is commonly grown in India and Africa. It is rich in calcium, iron, and fiber and is also gluten-free.
Nutritional value per 100 grams:
Calories: 336
Carbohydrates: 72.9g
Protein: 7.3g
Fat: 1.3g
fibre: 3.6g
Iron: 3.9mg
Calcium: 344mg
Magnesium: 137mg
Phosphorus: 284mg
Potassium: 408mg
Zinc: 2.7mg
4. Little Millet
Little millet, also known as kutki, is a type of millet that is grown in India and parts of Africa. It is rich in protein, fiber, and minerals like iron, magnesium, and phosphorus.
Nutritional value per 100 grams:
Calories: 341
Carbohydrates: 68g
Protein: 7.7g
Fat: 4.2g
fibre: 7.6g
Iron: 9mg
Calcium: 17mg
Magnesium: 119mg
Phosphorus: 220mg
Potassium: 210mg
Zinc: 1.7mg
5. Kodo Millet
Kodo millet, also known as Kodra, is a type of millet that is grown in India. It is rich in protein, fiber, and minerals like iron and calcium.
Nutritional value per 100 grams:
Calories: 329
Carbohydrates: 65g
Protein: 8g
Fat: 1.4g
fibre: 9.3g
Iron: 2.8mg
Calcium: 27mg
Magnesium: 35mg
Phosphorus: 205mg
Potassium: 195mg
Zinc: 1.2mg
Each type of millet grain has unique nutritional benefits and can be used in a variety of dishes, such as porridges, breads, salads, and soups.
How is millet different from other grains?
Millet is unique compared to other grains in several ways.
Gluten-free: Millet is naturally gluten-free, which makes it a great option for people with celiac disease or gluten intolerance.
Highly digestible: Millet is easily digestible compared to other grains, which makes it a good option for people with digestive issues.
Rich in nutrients: Millet is a good source of nutrients like protein, fiber, magnesium, phosphorus, and B vitamins, which are important for overall health and wellbeing.
Low glycemic index: Millet has a low glycemic index, which means it releases glucose into the bloodstream slowly and can help regulate blood sugar levels.
Versatile: Millet can be used in a variety of dishes, including pilafs, salads, soups, and porridge, and can be cooked as a side dish or used as a base for vegetarian or vegan meals.
Drought-resistant: Millet is a hardy crop that can grow in dry or drought-prone regions, making it an important food source in many parts of the world.
Overall, millet is a unique and nutritious grain that offers several health benefits and can be a valuable addition to a balanced and healthy diet.
Different types
There are many different types of millet foods, ranging from traditional dishes to modern recipes. Here are some examples:
Millet Porridge: A popular breakfast dish made by cooking millet with water or milk and often sweetened with honey, fruits, or nuts.
Millet Pilaf: A savory dish made by cooking millet with vegetables, spices, and herbs.
Millet Flatbread: A type of bread made from millet flour, water, and salt. It can be used as a wrap or served with a variety of dips and spreads.
Millet Salad: A healthy and filling salad made with cooked millet, vegetables, and a variety of dressings and toppings.
Millet Soup: A hearty and flavorful soup made with millet, vegetables, and seasonings. It can be served as a main dish or as a side dish.
Millet Biryani: A fragrant and spicy rice dish made with millet instead of rice and often cooked with vegetables, spices, and sometimes meat or chicken.
Millet Cookies: A healthy and delicious snack made with millet flour, butter, sugar, and other flavorings like chocolate chips, nuts, or dried fruit.
Millet stir-fry: Cooked millet can be sautéed with vegetables, protein, and spices for a flavorful and nutritious stir-fry.
Millet burgers: Cooked millet can be mixed with vegetables, beans, and spices and formed into patties for a plant-based burger alternative.
Millet bread: Millet flour can be used to make gluten-free bread that is rich in fiber and nutrients.
These are just a few examples of the many types of millet foods that are available. Millet can be cooked in a variety of ways and used in many different dishes, making it a versatile and nutritious ingredient in any meal.
What health benefits does it have?
Millet is a nutritious grain that offers a range of health benefits. Here are some of the main health benefits of including millet in your diet:
Good source of nutrients: Millet is rich in nutrients such as protein, fiber, magnesium, phosphorus, and B vitamins, which are important for overall health and wellbeing.
Gluten-free: Millet is naturally gluten-free, making it a good option for people with celiac disease or gluten intolerance.
May improve digestion: The high fiber content in millet may help improve digestion, prevent constipation, and promote healthy gut bacteria.
May lower cholesterol: Studies suggest that eating millet may help lower cholesterol levels, which can reduce the risk of heart disease.
May regulate blood sugar: Millet has a low glycemic index, which means it may help regulate blood sugar levels and reduce the risk of type 2 diabetes.
May support weight loss: Millet is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories, making it a great option for weight management.
Overall, millet is a nutritious and versatile grain that can offer several health benefits when included in a healthy and balanced diet.
How is millet beneficial for men?
While millet offers general health benefits to both men and women, there are some specific health benefits of millet that may be particularly relevant to men. Here are some of the key health benefits of millet for men:
May support prostate health Millet is a good source of zinc, which is important for prostate health. Research suggests that zinc may help reduce the risk of prostate cancer and improve the symptoms of benign prostatic hyperplasia (BPH).
May support heart health Millet is low in fat and high in fiber, which can help reduce the risk of heart disease. Heart disease is a major cause of death in men, so incorporating millet into a heart-healthy diet may be beneficial.
May improve athletic performance Millet is a good source of complex carbohydrates, which provide energy for physical activity. Millet is also rich in B vitamins, which are important for energy metabolism.
May support bone health Millet is a good source of calcium, magnesium, and phosphorus, which are important minerals for bone health. Maintaining strong bones is particularly important for men, who are at higher risk for osteoporosis as they age.
May support mental health Millet is a good source of magnesium, which is important for brain function and mental health. Research suggests that magnesium may help reduce the symptoms of depression and anxiety, which are more common in men than women.
Overall, millet is a healthy and versatile grain that is good for men’s health in a number of ways. Adding millet to a healthy, well-balanced diet may help support the health of your prostate, heart, athletic performance, bones, and mind.
How can millet fit into your diet?
If you’re interested in incorporating millet into your diet, you’ll be happy to know that millet is very adaptable and can fit into different diet plans without any problem. Whether you’re vegan or selective about your gluten and carb intake, millet is a perfect addition to your diet.
Here are a few examples of how millet is suitable for different diet plans:
Gluten-free diet Since millet is naturally gluten-free, it’s a great option for people with celiac disease or gluten intolerance. A gluten-free diet typically includes whole foods like fruits, vegetables, lean proteins, and gluten-free grains like millet.
Vegetarian or vegan diet Millet is a good source of plant-based protein and can be used as a meat alternative in vegetarian or vegan meals. A vegetarian or vegan diet typically includes a variety of fruits, vegetables, whole grains, legumes, and nuts or seeds, with millet being a nutritious addition to meals.
Mediterranean diet The Mediterranean diet emphasises whole foods like fruits, vegetables, whole grains, and lean proteins, with healthy fats from sources like olive oil and nuts or seeds. Millet can be included in Mediterranean-style salads, pilafs, and soups.
Low-carb diet While millet is not low in carbohydrates, it is a low-glycemic index food, which means it may not raise blood sugar levels as much as other high-carb foods. Millet can be included in moderation in a low-carb diet that emphasises lean proteins, healthy fats, and non-starchy vegetables.
Plant-based diet A plant-based diet focuses on whole, minimally processed foods from plant sources with minimal or no animal products. Millet can be used in a variety of plant-based meals, including salads, stir-fries, and veggie burgers.
Overall, incorporating millet into a balanced and healthy diet can offer several health benefits. Consult with a healthcare professional or registered dietitian to determine the best diet plan for your specific needs and goals.
How is it good for the environment?
Millet is generally considered to have a lower environmental impact compared to other cereal crops, due to its resilience and low input requirements. Here are some ways in which millet impacts the environment:
Drought tolerance
Millet is a hardy crop that is adapted to hot, dry conditions and can grow in areas with low rainfall. This means that millet can be grown in places where other crops might not do well, so less water and other inputs are needed.
Low inputs
Millet is typically grown using low-input methods, such as rain-fed farming or organic farming, which can reduce the use of synthetic fertilisers, pesticides, and herbicides.
Soil health
Millet is a good crop for soil health, as it has a shallow root system and can improve soil structure and fertility. It also requires less water than other cereal crops, which can help reduce soil erosion and improve water retention.
Biodiversity
Millet is a diverse crop, with many different varieties grown around the world. This diversity can help maintain biodiversity in agricultural landscapes and support local ecosystems.
Carbon sequestration
Millet is a C4 crop, which means it has a higher photosynthetic efficiency and can sequester more carbon than other cereal crops. This can help mitigate the effects of climate change by reducing greenhouse gas emissions.
Overall, millet has a lower environmental impact compared to other cereal crops and can be an important component of sustainable agriculture. However, like any crop, the environmental impact of millet depends on how it is grown and processed, and sustainable farming practices should be encouraged to minimise negative environmental impacts.
Millet and water: A grain that values water
Millet is generally considered to be a water-efficient crop compared to other cereal crops. Millet requires less water than crops like rice, wheat, or corn and can often be grown using rain-fed farming methods. Here are some ways in which millet impacts water resources:
Water requirements: Millet requires less water than many other cereal crops, making it a good option for regions with limited water resources. For example, pearl millet can be grown with as little as 350 mm of annual rainfall.
Drought tolerance: Millet is a drought-tolerant crop that can survive with less water than other cereal crops. This makes it a good option for regions with unreliable rainfall or water scarcity.
Rain-fed farming: Millet is often grown using rain-fed farming methods, which can reduce the need for irrigation and other inputs. This can help conserve water resources and reduce the environmental impact of farming.
Water use efficiency: Millet has a high water use efficiency, which means it can produce more biomass per unit of water than other crops. This can help reduce the amount of water needed to produce a given amount of food.
Overall, millet can be a good option for regions with limited water resources or where water conservation is a priority. However, like any crop, the water requirements of millet depend on several factors, including the variety of millet, the soil type, and the climate. Sustainable farming practices, such as rain-fed farming and water-efficient irrigation methods, should be encouraged to minimise the impact of millet cultivation on water resources.
Are there any downsides?
While millet is generally considered a healthy food, there are some potential downsides to be aware of:
Antinutrients: Millet contains antinutrients such as phytic acid and tannins, which can interfere with the absorption of certain nutrients like iron, zinc, and calcium. However, soaking, sprouting, or fermenting millet can help reduce these antinutrients.
Goitrogens: Millet also contains goitrogens, which can interfere with the production of thyroid hormones in some people, particularly those with thyroid problems. However, the levels of goitrogens in millet are generally low, and cooking can further reduce their effect.
Gluten-free: Millet is naturally gluten-free, which makes it a great alternative to wheat for people with celiac disease or gluten intolerance. However, this also means that millet lacks the elasticity and structure that gluten provides in baked goods, making it more challenging to bake with.
Low in certain nutrients: While millet is a good source of many important nutrients, it is relatively low in some essential amino acids like lysine and tryptophan and some vitamins like vitamin B12. However, eating a variety of foods can help ensure that you get all the nutrients you need.
Potential for contamination: Millet can sometimes be contaminated with mycotoxins, which are toxic substances produced by fungi. To reduce the risk of contamination, it’s important to buy millet from a reputable source and store it properly.
Overall, millet is a nutritious and healthy food that can be enjoyed as part of a balanced diet. However, it’s important to be aware of these potential downsides and take steps to mitigate them.