Overview

Millet is a cereal crop which is available all over the world. Different varieties of millet are grown all around the world but the most common one is Pearl millet. India cultivates more than 8 million tons of grains every year. It used in porridge, snacks, and different types of bread. Millet also used as a traditional cereal. It is a group of small seeds.

Millet will simply grow in cold and arid regions in a very span of time 70 days. The botanical name of millet is Pennisetum glaucum. It can be found in a white, grey, yellow, and red colors. Millet belongs to the family of Poaceae. Millet has a sweet nutty flavor. It also grew as a high-fiber feed for cattle, livestock, and birds.

benefits of Millet

Origin

Millet is native to Africa, Asia, and the Middle East. It has a history of 10,000 years. Millet is cultivated and produced all around the world. It is widely cultivated as cereal crops or as fodder for the animals.

Nutrition Value

A Millet serving weighs 100 grams provides the 380 calories with a certain amount of dietary fiber. It is a rich source of Saturated Fat, Sodium, Potassium, Carbohydrates, Dietary Fiber, Protein, Iron, Vitamin B6, and Magnesium.

The following table shows the nutrition percentage of Millet:

% Daily intake per serveAverage quantity per serving
Total Fat7%4.4g
Saturated Fat4%0.9g
Sodium1%6mg
Potassium5%197mg
Carbohydrate25%75g
Dietary Fiber37%10g
Protein23%12g
Vitamin B610%0.3mg
Iron6%1.3mg
Magnesium20%77mg

Glycemic Index

Glycemic Index (GI) is used to measure how quickly a food converts into glucose.

Glycemic Load (GL) is used to measure how much a food converts into glucose.

The Glycemic Index values for the sorghum is 62. The Glycemic load takes into the account when the amount of the food you have eaten and how it affects your blood sugar and insulin response. The Glycemic Load value of millet is 25.

Benefits

Promotes Digestion

Millets are rich in fiber which makes a healthy cereal, and it helps in digestion and may relieve bowel issues. It helps in gastrointestinal problems and may ease in different diseases associated with the liver and urinary organ. It also helps in reducing the chances of colon cancer.

Decrease High Blood Pressure

Magnesium which is present in millet help to relaxes the muscles that line the inside of the blood vessel wall, that helps to reduce the blood pressure level. It additionally reduces the severity of asthma attack and frequency of migraines.

Prevent from Diabetes

Diabetes is one of the diseases which affect a lot of people all around the world. Millet could be a useful food staple in several countries. It is, perhaps, as a result of one among the results of millet may be a reduced possibility of type 2 diabetes, due to the numerous levels of magnesium found in it. Magnesium is considered one among the vital minerals for increasing the potency of insulin and glucose receptors within the body, thereby preventing this illness.

Helps in preventing from Asthma

The millet will significantly improve the quality of life for people who are suffering from asthma since childhood and might additionally prevent it from developing within the first place. It's shown that considerably less wheezy and asthma attacks were seen in youngsters who had a huge intake of grains like millet. As wheat could be a common substance which is associated with an asthma attack and wheezy. Millet doesn't have similar elements and therefore, doesn't have this negative impact.

It is a Celiac Friendly

Most grains contain gluten and cause allergic in people affected by celiac disease. They are protein intolerant and can't consume staple like wheat. But millet, being a gluten-free which will fulfill their requirements. It's thought of grain because of its texture however it's a seed that makes it a decent alternative.

Know more health benefits of Peach.

Repair Body Tissue

Phosphorous is the mineral which helps in forming the structure of the cells within the body, helps from the mineral matrix of the bone and aids the molecules which are the good source of energy for our body. Millet may be a rich source to get the phosphorus intake which is required for the body to perform of these functions. Phosphorus is additionally an element of cell membranes and nervous system structures.

May Prevent from Gallstones

Research studies have shown that consumption of millet and alternative similar foods helps to reduce the chances of gallstones. Due to the reduction in internal organ transit time, assisted by the consumption of fiber. It additionally reduces the secretion of bile acid. Which is best known for causing the gallstones.

Types

There are wide varieties of millets available in the market some of them as follows:

  • Foxtail
  • Finger
  • Pearl
  • Barnyard
  • Kodo
  • Little
  • Proso

Availability

All Year

Selection

Millet is available in the pre-packed and bulk section in all food and general stores. Always prefer to buy the millet seeds from the bulk section. If you like to buy it pre-packed then make sure it doesn't contain any signs of moisture in the packet. Don't forget to check the date of packaging before you buy.

How to Preserve

Millet whether it is a whole grain or flour, always prefer to store in an airtight container in a cool place. Whole millet can be stored up to a year within the deep freezer or six months in a storeroom. The best option to store in a freezer and it will last up to six months. If the grains or flour have a rancid smell after you open the bag, toss and purchase the new one.

Other Resources

Health Line

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