English
Long a staple of diets in Africa and Asia, millet is a small grain with big health benefits. It is full of vitamins and minerals, and has higher levels of protein and fiber than many other more commonly used grains. And the best part is, it’s naturally gluten-free! Below we take a closer look at what the nutritional advantages of millet are and why it deserves a permanent place in your store cupboard.
Millet is eaten as the base of many meals. That is why you will find it at the heart of staple dishes the world over, from roti in India to porridge in Russia and a rice alternative in Mali. Its high levels of starch and fiber provide fuel for sustained periods, while its protein and micronutrient content maintain muscles and organs in good working shape.
Like other fibrous grains, millet helps to lower cholesterol, regulate blood sugar, and satisfy hunger. Similarly, it has a high proportion of complex carbohydrates, which are more difficult for the body to break down. This sustains that feeling of fullness and satisfaction for a longer period of time. Millet is also high in phosphorous, which plays a role in regulating the release of energy and aiding metabolism.
Aside from its starch and fiber content, millet is a treasure trove of vitamins and minerals. It is rich in minerals like calcium, copper, iron, magnesium, manganese, phosphorous, potassium and selenium, and is an excellent source of the B-vitamins folate, pantothenic acid, niacin, riboflavin and B6, as well as vitamins C, E, and K. Millet protein has more essential amino acids (the building blocks of protein) than most other cereals, and is particularly rich in the semi-essential amino acid cysteine (which has antioxidant properties) and the essential amino acid methionine (which plays a key role in generating other proteins and molecules).
All varieties of millet have similar nutritional makeups, although exact quantities of each substance will vary. However, all millet varieties have consistently high levels of valuable antioxidants.
Millet flour contains all the incredible health benefits of millet grains themselves and is therefore an excellent way of adding extra nutritional value to your gluten-free diet. Check out our recipes for gluten-free pumpkin bread and cherry-banana-choco-crumble for some start-off inspiration. Once you try it, we guarantee millet will soon become a staple in your kitchen too.