Some of the best health benefits of millet include protecting the heart, preventing diabetes, improving digestion, reducing cancer risk, detoxifying the body, supporting respiratory health, boosting the immune system, increasing energy, and improving muscle health.
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These small grains are mainly grown in India, several large African countries, and China. Millet can be used as a traditional grain but also features in porridges, snacks, and breads due to its high starch content. Millet is also an excellent source of nutrients, vitamins, minerals, and organic compounds that can significantly improve health in various ways. It is gluten-free, making it suitable for those with gluten intolerance. Nutritionally, millet provides a high amount of energy and B vitamins.
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Nutritional Value of Millet
Millet serves as a staple food in many developing countries worldwide. It is highly valued primarily because of its rich nutritional content, including impressive levels of starch, B vitamins, and minerals like calcium, iron, potassium, zinc, and magnesium. It is also a healthy source of essential fatty acids. Moreover, millet contains significant amounts of protein and dietary fiber.
Health Benefits of Millet
Improves heart health:
Millet is one of the best grains to include in your diet if you're looking to protect your heart. It’s a rich source of magnesium, an essential mineral that helps reduce blood pressure and the risk of heart attack, especially in cases of atherosclerosis. Millet also contains potassium, which further lowers blood pressure and acts as a vasodilator, improving blood circulation and reducing cardiovascular strain.
Lowers cholesterol:
High fiber levels in millet help reduce “bad” LDL cholesterol while supporting “good” HDL cholesterol. This contributes significantly to heart health.
Protects against diabetes:
With its high magnesium content, millet boosts the efficiency of insulin and glucose receptors in the body, reducing the risk of type 2 diabetes.
Supports digestive health:
Like other fiber-rich foods, millet improves gastrointestinal function and helps eliminate issues like constipation, gas, bloating, and cramping. Better digestion also enhances nutrient absorption and may lower the risk of ulcers or colon cancer. A well-functioning digestive system also benefits the liver, kidneys, and immune system.
Reduces cancer risk:
Studies show that consuming more than 30 grams of dietary fiber per day can cut the risk of breast cancer by over 50%. Given how common and dangerous breast cancer is, this is an important health benefit for women.
Detoxifies the body:
In addition to neutralizing harmful free radicals, antioxidants in millet (like quercetin, curcumin, ellagic acid, and catechins) also help detoxify the liver and kidneys by eliminating toxins.
Supports respiratory health:
Millet has been shown to significantly reduce the frequency of wheezing and asthma attacks (by more than 15%) in children who consume it regularly. Unlike wheat, which is a common allergen linked to respiratory issues, millet does not have these effects.
Prepare a Gluten-Free Cereal Breakfast!
This is a whole-grain blend of eight gluten-free grains and seeds, ground and boiled to create a warm porridge. Serve with brown sugar, agave nectar, honey, or fruit.
Ingredients:
1 cup brown basmati rice
1/2 cup quinoa
1/2 cup millet
1/2 cup buckwheat or bulgur
1/2 cup sesame seeds
1/2 cup flaxseeds
1/2 cup cornmeal
1/2 cup amaranth
Grind the brown rice into a coarse powder. Repeat for the quinoa, millet, buckwheat, sesame seeds, and flaxseeds. Mix all with amaranth. Store in an airtight container in the fridge. When ready to cook, bring 4 cups of water and a pinch of salt to a boil in a pot. Add the grain mixture, reduce heat to medium-low, and simmer for 20 minutes, stirring frequently.
