Here’s why you should eat more millet, a superfood packed with protein and fiber

 Millet is technically a seed, but its properties are similar to whole grain.

This ancient grain may not be as popular as oatmeal or quinoa, but this corn-like seed grain is a great source of fiber.

If you’re looking for an alternative to brown rice and oatmeal, try millet.

Millet: A nutritious cereal grass

Millet is a type of cereal grass from the Poaceae family.

While millet is also commonly found in bird food, it is also a nutritious grain for the human diet. In fact, many countries worldwide consider millet a diet staple.

Most of the millet you can find in grocery stores today is grown in countries like China, India and Niger.

Millet is a naturally gluten-free grain that looks similar to a corn kernel. It has a relatively mild flavor with slight notes of a sweet, corn-like flavor. Its texture is fluffy like couscous and a bit denser than quinoa.

Millet doesn’t alter the flavor of most recipes, making it a versatile ingredient that you can easily incorporate into different recipes. It’s also a great option if you’re looking for a more affordable grain to add to your meal plan.

Nutritional profile of millet

Like other whole grains, millet has an amazing nutritional profile.

One cup of cooked millet contains six grams of protein and two grams of dietary fiber.

Millet is also rich in folate, B vitamins and minerals like calcium, iron, magnesium and phosphorus. The combination of fiber and protein promotes healthy digestion since the insoluble fiber content acts as a prebiotic, which feeds the beneficial bacteria in your gut microbiome.

 

In a review published in the journal Frontiers in Nutrition, scientists observed a link between eating millet and higher levels of hemoglobin, the iron-rich protein that carries oxygen throughout your body. Results showed that regularly eating millet may help reduce iron deficiency anemia, a condition linked to at least 50 percent of anemia cases worldwide.

Unlike other grains, millet is a relatively low-glycemic food. Earlier studies suggest that millet may be a helpful food for supporting healthy blood sugar levels.

And that’s not all. Millet even offers environmental benefits.

Millet is known to have a low carbon footprint because it doesn’t need much water compared to other crops and it grows well even at high temperatures.

Superfood showdown: Millet vs. quinoa

Millet and quinoa are both impressive superfoods, but the two have certain differences and similarities.

Quinoa has all nine essential acids, making it a complete protein. Meanwhile, millet has to be paired with another grain or seed like chia or flaxseed to be a complete protein.

As for the pH of these grains, quinoa is acidic and millet is alkaline. This means millet is a better choice if you have a sensitive stomach since it is easier to digest.

Millet and quinoa also have some similarities. Both are naturally gluten-free and are considered whole grains.

Because both quinoa and millet have prebiotic properties, they can help boost your gut health.

Tips for cooking millet

Millet is a versatile superfood. Like rice or quinoa, millet is a nutritious carb or grain option to round out your meals.

Millet flour

Millet flour can’t be used as a substitute for all-purpose flour, but it can be a great addition to recipes if you want to boost your fiber and protein intake. To make the flour, grind up millet.

This nutritious, gluten-free flour can be used to make your favorite bread and baked goods.

Using millet

Boiling is the best method if you want to prepare millet on its own.

The common ratio of liquid to millet is 2:1 cups. When hydrated and cooked, millet can triple in size and take on a soft, fluffy texture.

Cooked millet can be added to salads, soups, or chilis. It can also be served as a side dish.

Try these recipes to make millet flour and bread.