Millet is a gluten-free cereal, rich in minerals and B vitamins that help reduce anxiety, improve our digestive and cardiovascular health, and take care of our memory.
You may have heard of it but you know almost nothing about it. What is millet used for? Millet is a cereal that is used to make all kinds of specialties: flatbreads, porridge, stews, and even beer. Rooted and widespread in Africa and Asia, its consumption is promoted worldwide because of the possibility of finding in it food capable of overcoming climate change.
What is millet
Millet is a gluten-free cereal from the grass family, the same family that rice, oats, and corn belong to. Millet seeds for human consumption are separated from the plant traditionally used for fodder. They are small, rounded, brownish-white in colour, and somewhat more opaque and rounded than quinoa seeds.
Millet, as nutritious as it is, can grow in arid areas and is resistant to sudden changes in temperature. Its properties and ease of cultivation have been the reason why the FAO dedicated 2023 to promoting its consumption worldwide as a food strategy to alleviate the consequences of climate change.
There are different types of millet in the world, originating mainly from two continents, Africa and Asia. These are common millet ( Panicum miliaceum), originating in Asia; pearl or black millet ( Pennisetum glaucoma or spectrum), originating in West Africa; Coracana millet ( Eleusine coracana ), from Uganda; fonio or acha millet (Digitaria exilis ), from East Africa; foxtail millet or Italian millet ( Setaria italica ), from China; small millet ( Panicum sumatrense ), cultivated in Southeast Asia; rice field millet ( Echinochloa crus-galli ), from Japan; and kodo millet ( Paspalum scrobiculate), from India.
On the western side of Africa, millet is commonly eaten in the form of spicy porridge, Hausa koko, or pancakes. Similarly, in China, millet congee or Xiao mi zhou, a kind of porridge, is eaten for breakfast, to which ginger, vegetables or tofu are occasionally also added. In Japan, they go a step further and make a type of millet mochi or Kibi dango, sweet pastries made from millet flour in Okayama.
FAO launched its own recipe book based on the ideas of international chefs such as Chef Binta, winner of the Basque Culinary World Prize 2022, who shared a fonio millet salad with mango and cashews. Less well known is the use of millet to produce alcoholic beverages such as Tchapalo, the millet beer from the Sahel, on the west coast of Africa.
Origin of millet
The most widely accepted hypothesis is that common millet was domesticated in Central and Eastern Asia at least 2,000 years ago. However, African millet is believed to have originated in a region neighbouring Uganda and was later introduced into India. Today, millet is a highly valuable grain due to its nutritional value, the resilience of its cultivation and its ease of storage. Both in developing countries and globally, the stakes on this cereal continue to grow, as its main world producers, India, China, and Nigeria, are well aware of.
Nutritional values of millet
Millet is a very complete food, rich in carbohydrates, proteins, and fibre. Below are the values of macronutrients, minerals, and vitamins per 100 g of uncooked common millet.
- Energy : 378 kcal
- Carbohydrates : 72.90 g
- Proteins : 11 g
- Fats : 4.2 g
- Fiber : 8.5 g
- Iron : 3 mg
- Magnesium : 114 mg
- Zinc : 21.25 mg
- Phosphorus : 40.71 mg
- Folic acid : 85 mcg
- Niacin or Vitamin B3 : 4.7 mg
- Thiamine or Vitamin B1 : 0.42 mg
- Riboflavin or Vitamin B2 : 0.29 mg
- Vitamin B6 : 0.38 mg
Millet is very rich in minerals and vitamins. In 100 g, taking into account that we lose a small percentage when cooking it, we find approximately 40% of the recommended daily phosphorus, 36% of magnesium, 21% of zinc, and between 15-30% of iron. In addition, it is a natural multivitamin complex as it contains around 20% of folic acid, vitamin B3, vitamin B2, and vitamin B6, and 40% of vitamin B1.
Properties of millet
All varieties of millet have a good supply of macronutrients and micronutrients to a greater or lesser extent. Rich in calories, fiber, protein, minerals, and vitamins, millet is full of properties that we share with you, point by point.
Rich in fiber
Millet is the cereal within the grass family with the highest fibre content. Depending on the variety, it can range from 5 to 13 g of fibre per 100 g of millet. To give you an idea, brown rice contains between 1 and 2 g, corn and wheat between 2 and 3 g. This aspect alone is already an invitation to consume millet regularly. However, not everything that glitters is gold and we must bear in mind that pearl millet has between 2 and 3 g of fibre per 100 g of seeds.
Rich in protein
The average protein content per 100 g of millet is between 7 and 8 g. Some varieties such as pearl or black millet and foxtail millet reach up to 12 g of protein. These values are comparable to those of some legumes such as cooked chickpeas, making millet an ideal complement to vegetarian diets.
Rich in vitamins and minerals
Common millet is very rich in magnesium, phosphorus, zinc, iron, and calcium. This property is added to its unique composition in vitamins, with more than 20% of most of the vitamins of group B. This optimal profile of minerals and vitamins is responsible for many of the benefits that we can thank this gluten-free cereal for.
Benefits of millet
Eating millet weekly helps us stay younger, relieves anxiety, takes care of our cardiovascular and digestive health, and helps us preserve our memory. However, it is not always the best ally for regulating blood sugar, something to keep in mind if we are diabetic.
Antioxidant
With the rich vitamin B content of millet, it would be almost impossible for this cereal not to be an antioxidant. The vitamins are accompanied by various polyphenols and tannins that reinforce the antioxidant power of millet. Eating millet is an excellent idea to extend the life of our cells by protecting them from free radicals.
Relieves anxiety and takes care of the heart
Vitamin B1 or thiamine helps regulate the central nervous system and heart. Millet is 40% vitamin B1, so its consumption can help relieve anxiety and is considered an ally of our cardiovascular system. Probably derived from the regulation of stress and anxiety, the consumption of thiamine could also help prevent memory loss. Another compelling reason to experiment with millet in our menu.
Benefits for the digestive system
Fiber is a key factor in maintaining good intestinal health since it contributes to motility and excretion, and with the recommendation of taking up to 25 g daily, it is also related to the prevention of colon cancer. The fiber content of 5 to 13 g per 100 g of millet that this cereal presents positions it as a food source of fiber and an ally of our digestive health.
Does it improve the glycemic index?
There are different versions about how beneficial millet can be for regulating blood sugar. While some varieties of millet such as foxtail millet seem to act by promoting the efficient use of insulin, the same does not occur with other varieties that do have high glycemic indexes (GI 70). Among the factors that influence these differences is the level of processing and fermentation of the grain. In case of doubt or for patients with diabetes, it is important to consult a doctor before including millet in our diet.
How many times a week can you eat millet?
The total amount of millet to include in our diet depends on factors such as our diet style, level of physical activity, age, etc. However, for an average adult who eats a menu of approximately 2000 kcal per day, each main meal can represent between 300 and 500 kcal, so 100 g of millet with vegetables could be a main meal of the day 1 to 3 times a week without problems.
When is it best to eat millet?
Millet is ideal in the morning in the form of porridge or as puffed millet added to our energy bars because thanks to its calories, minerals, and vitamins it helps us start the day with energy, without anxiety, and with a clearer mind and digestion.
Contraindications of millet
According to the FAO, the Food and Agriculture Organization of the United Nations, millet, like other cereals, may contain some components that act as natural anti-nutrients.
Decreases mineral absorption
Millet is a seed and as such contains phytic acid, a compound concentrated in this part of the plant to facilitate its subsequent growth and development. However, when we eat whole millet we are consuming seeds with a high phytate content. This component prevents the full absorption of certain minerals such as iron. This characteristic should not be a major inconvenience for a healthy person or someone following an omnivorous diet. However, in the case of vegan diets, which have reduced sources of minerals or in the case of deficiencies such as anemia, it is important to be aware that the intake of whole millet may be interfering with our correct absorption of minerals, and if necessary, it is advisable to consult with our doctor about the appropriateness of its consumption in our case.
Possible development of goiter
Pearl millet has been linked to a possible goitrogenic effect, i.e. alteration of the thyroid and the consequent lower amount of iodine in the body. In 6 African countries where millet consumption is higher compared to other cereals, it was seen that the incidence of goiter disease was much higher than in neighbouring countries. For this reason, it is important to consult with the doctor about the introduction of millet in our diet, especially in patients with thyroid disorders.
How to cook millet
How can you eat millet? Millet can be boiled in two parts water. Within a few minutes, it will become slightly transparent, just like quinoa. Once cooked, it is ideal for couscous-style with vegetables or for making vegetarian burgers. Another very trendy option is making millet and pumpkin balls. With one cup of millet for one cup of pumpkin, we can create a tasty, attractive snack, and although fried, it is also richer in protein than classic potato chips. So, why not try it at your next dinner party?
Recipes with millet
The best recipes with millet include using millet flour to make our celiac friends happy with a great gluten-free pizza. Of course, where there was rice or quinoa there can be millet, so preparing millet with vegetables, or with leek and apple can be a great idea. And what about a delicious salad or pseudo-taboulé with millet, cucumber, tomato, onion, parsley, and mint, refreshing and nutritious in equal parts? For early risers, puffed millet can be a great ingredient to add to a homemade energy bar or smoothie, it will provide texture and help you face the day with extra energy.