The grain millet is drought-resistant and requires little upkeep. Although it is frequently used to feed livestock, consumer interest is rising. This grain has many uses in cooking and offers a number of health advantages. For thousands of years, millet's nutritional benefits have been appreciated by people. It is mentioned in the Bible's Old Testament as well as in writings from classical Greece and Rome.
Rice and wheat take much longer to mature than millet, which matures almost as quickly. It is the ideal crop because of this, which has aided in its quick spread throughout Asia and into Europe. The sixth-most important cereal grain in the world today is millet.
Let us learn more about millets, their nutritional benefits, and the health advantages of including them in our diet.
Why Do Millets Matter For Our Diet?
1. Nutritional Value: Millets have a high nutritional value and a number of health advantages. They contain a lot of vitamins and minerals, including iron, magnesium, phosphorus, and zinc, as well as complex carbohydrates, dietary fibre, proteins, and essential amino acids. Millets can help people meet their nutritional needs and improve their overall health by being included in their diet.
2. Gluten-free and Easily Digestible: Millets are naturally gluten-free and easily digestible, making them a good grain choice for people with celiac disease or gluten sensitivity. In comparison to some other grains, they are also easily digestible, making them gentler on the digestive system and suitable for people who have digestive problems.
3. Low Glycemic Index: When compared to refined grains, millets have a lower glycemic index (GI), which means that blood sugar levels rise more gradually and steadily. Millets are advantageous for controlling blood sugar levels due to this characteristic, making them a healthy choice for people with diabetes or those trying to prevent the disease.
4. Rich in Antioxidants: Flavonoids and phenolic compounds are just a couple of the many antioxidants that millets are known to contain. These antioxidants contribute to overall health by lowering inflammation, defending the body against oxidative stress, and preventing chronic illnesses like cancer, cardiovascular disease, and neurodegenerative disorders.
5. Dietary Diversity and Sustainability: Incorporating millets into our diets fosters dietary diversity and sustainability. They add variety to meals and recipes by providing a special flavor and texture. Millets are also crops that are environmentally friendly. Compared to other grains, they require fewer inputs like water and fertiliser, which increases their resistance to climate change and aids in sustainable agricultural practices.
6. Versatility in Cooking: Millets are versatile in the kitchen and can be used in a variety of dishes. They can be cooked and used in place of rice or couscous, or they can be added to salads, soups, and stews, or they can be used to make bread and cookies. Their adaptability enables a variety of tasty and healthy meal options.
7. Food Security and Resilience: Millets are hardy crops that can grow in a variety of agro-ecological conditions, including arid and semi-arid regions. This contributes to both food security and resilience. They have the potential to help ensure food security, especially in areas where the cultivation of other staple grains is hampered by water scarcity or environmental issues. We can strengthen agricultural resilience and support sustainable food systems by encouraging the cultivation and consumption of millets.
How to Cook and Consume Millets?
• When cooked whole, millets are a flexible ingredient that works well as a rice substitute.
• Simply mix 1 cup (174 grams) of raw millet with 2 cups (480 mL) of water or broth to prepare it. Then, simmer it for 20 minutes after bringing it to a boil.
• To reduce the amount of antinutrients, remember to soak it overnight before cooking. Before cooking, you could also toast it in a pan to bring out more of its nutty flavor.
• Millets can also be purchased as flour.
• In fact, research indicates that using millet flour in baked goods significantly improves their nutritional profile by increasing the amount of antioxidants in the final product.
• Additionally, this grain is processed to create pasta, non-dairy probiotic drinks, snacks, and pasta. Actually, because it contains live microorganisms that are good for your health, fermented millet functions as a natural probiotic.
• Millets can be used as a component of cookies, cakes, salads, side dishes, and breakfast porridge.
Summary
For thousands of years, people have cherished the ancient grain millet. Additionally, livestock and birds eat millet. It is becoming more and more popular because it grows quickly, resists drought, and uses little water.
A good source of protein, fibre, essential vitamins, and minerals is millet. The protection of cardiovascular health, delaying the onset of diabetes, assisting individuals in achieving and maintaining a healthy weight, and controlling gut inflammation are just a few of the potential health advantages of millet.
An adaptable grain is millet. It can be prepared in a variety of straightforward ways, making it simple for those with celiac disease to incorporate this gluten-free grain into their diets.
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