Millets: Health benefits and nutrition in millet

The amazing nutrition in millet has made this grain the sixth most important cereal grain in the world. Millets have gained immense popularity and are widely consumed due to their high fiber, protein and antioxidant content.

Millets are a group of cereal grains belonging to the grass family, also called the Poaceae family. They're gluten-free whole grains and are found in different colors and appearances.

Millets are commonly used as an alternative to quinoa and rice. While they may look like seeds, the nutrition in millet is similar to that of other cereals.

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Categories of millets

Millets can be divided into two categories, namely large and small millets. Large millets include foxtails, prosos, fingers (ragi) and pearls. Small millets include fonio, kodo, barnyard, adlay, little, guinea and browntop.

Among them, pearl millet is one of the most common varieties produced for human consumption. Other types are also popular for their health benefits and high nutritional content.

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Nutrition in millets

Millets can be divided into two categories. (Photo via Pexels/nnitatong)

Millets are starchy grains, which makes them rich in carbs, and they pack several essential minerals and vitamins.

Hundred grams of cooked millet contain the following:

Energy – 119 kcal

Water – 71.4 mg

Protein – 3.51 grams

Carbohydrate – 23.7 grams

Fat – 1 gram

Potassium – 62 mg

Calcium – 3 mg

Magnesium – 44 mg

Fiber – 1.3 grams

Phosphorous – 100 mg

Nutrition in millets also includes folate, iron and amino acids. In fact, millets have more amino acids than most cereals. Finger millets have the highest calcium content compared to all cereal grains. Hundred grams of cooked finger millet provides 13% of the DV.

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What are the health benefits of millets?

Like other whole grains, millets offer a plethora of health benefits, like:

#1 Prevent diabetes

Nutrition in millets (Photo via Pexels/PhotoMIX Company)

Studies suggest that consuming millet can lower risk of developing type 2 diabetes and also manage blood sugar levels in people with diabetes. Millets increase the adiponectin concentration in the body, which helps improve insulin sensitivity.

#2 Loaded with essential antioxidants

High antioxidant properties in millets, because of catechins and ferulic acid, helps protect the body from toxic oxidative stress and keeps diseases like diabetes, stroke and heart problems at bay.

Ferulic acid in millets is linked to wound healing and contains anti-inflammatory properties. Although all millets have antioxidants, darker-colored ones, like proso, foxtail and finger millets contain more antioxidants, compared to the yellow or white-colored ones.

#3 Safe for gluten-free diets

Millets are gluten-free, making them a safe option for people with celiac disease. Those with non-celiac or celiac disease sensitivity can safely add millet to their glute-free diet to get adequate protein, dietary fiber and healthy carbs.

However, before buying just any variety of millet, make sure to check the label, as cross-contamination can be a problem for people with celiac disease.

#4 Help with gut problems

Millets help with digestion. (Photo via Pexels/Kat Smith)

High fiber nutrition in millets regulates the digestive system and keeps bowel movements functioning well. Millets also contain prebiotics, which help regulate growth of probiotics in the microbiome.

#5 Manage blood sugar

Nutrition in millets comprise low simple carbohydrates and a higher amount of complex carbohydrates.

That makes millets a low-glycemic index (GI) food, which means this grain takes longer to digest. Studies have shown that low-GI foods are beneficial when it comes to keeping blood sugar from spiking after having a meal.

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Millets can be found in almost every grocery store and are available as flour, intact grains and flakes. They have a little corn flavor and can be used in a variety of dishes.

To cook millet, take two cups of water and one cup of millet, and cook it as you would cook rice. You can also toast it with a little oil before cooking to enhance its flavor.