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The common millet is also known as organic proso millet, white millet or hog millet. It is naturally gluten-free and is one of the healthiest foods. As millet is gluten-free, it can be consumed by people who are intolerable to wheat. It is extensively cultivated in India, Ukraine, Russia, Turkey, Romania, and the Middle East as the benefits of millet are plenty.
Millet can grow in various climatic and soil conditions. It is one of the first grains that were cultivated by humans. The alkaline properties of millets are not lost after being cooked. This is the reason it is ideal for people who have wheat allergies. The texture of millet is similar to that of brown rice. It can be used in casseroles or oriental dishes. You can add it to stews and soups. When millet is added to biscuits, it adds a great crunchy texture. If you soak millet for a couple of hours, it will cook like rice in 20 minutes. Millet porridge is a healthy breakfast meal. There are various millet recipes available.
Nutrition Value of Millet
Millet is one of the healthiest foods in the world. It has a high nutritional value. It is rich in vitamins and minerals. Millet is a high protein food. It has 12% protein. The protein consists of all the essential amino acids such as leucine and tryptophan. According to studies, intake of leucine slows down the muscle degradation. Tryptophan can reduce your stress by raising your serotonin level.
Millet contains a significant level of dietary fiber. As it gluten-free, people with Celiac disease can consume it, instead of wheat. Millet can provide great energy to the body and it is called a superfood because it is rich in vitamins and minerals. It is a great source of B vitamins. It is especially rich in Vitamin B6, folate, and niacin. It is also rich in minerals such as iron, phosphorus, magnesium, manganese, zinc, and copper.
Health Benefits of Millet
As millet has a great nutritional value, it has several health benefits. Let’s take a look at the 12 health benefits of millets:
1. Protects the health of your heart
The most important health benefit of millet is that it keeps your heart healthy. You must add millet to your diet because it can protect the health of your heart. Magnesium reduces blood pressure and chances of stroke. As millet is rich in magnesium, it is good for your heart. Millet optimizes the circulatory system of your body and protects your cardiovascular health.
2. Controls the cholesterol levels
When the cholesterol levels are controlled, the heart stays healthy. As millet has a high fiber content, it helps in lowering the cholesterol levels. The dietary fiber of millet eliminates the bad cholesterol or LDL cholesterol from the body. At the same time, it promotes the good cholesterol or HDL cholesterol.
3. Helps in digestion
The third health benefit of millet is that it helps in the digestion. As millet is a fiber-rich food, it can eliminate problems such as excess gas, bloating, constipation, and cramping. It regulates your digestive processes and reduces the chances of serious conditions like colon cancer and gastric ulcers. Regular digestion helps in optimizing the health of your kidney and liver.
4. Prevents diabetes
Diabetes is a lifestyle disease. It affects plenty of people. If you want to prevent diabetes, you must add millet to your diet. Millet can reduce the chances of having Type 2 diabetes because it is rich in magnesium. The mineral increases the efficiency of glucose and insulin receptors in the body. This is how it prevents diabetes.
5. Prevents asthma
According to research, millet can also prevent asthma. Children who have millet in their diet have fewer asthma attacks and wheezing. Wheat is one of the common allergens that trigger asthma. As millet is not an allergen, it will not produce negative effects. Instead of having wheat, you can have millet regularly to prevent asthma.
6. Detoxifies the body
As millet is rich in antioxidants, it can detoxify your body. Millet contains quercetin, ellagic acid, and curcumin. These catechins help in getting rid of toxins from the body. Millet neutralizes the enzymatic activity taking place in certain organs of your body.
7. Prevents breast cancer
One of the most popular health benefits of millet is that it can prevent breast cancer. This is because it is a fiber-rich food. According to research, intake of fiber can prevent breast cancer. If women increase the quantity of fiber in their diet, they can prevent breast cancer.
8. Prevents anemia
Anemia can result in dangerous and fatal diseases. Millet can not only prevent but also help you to cope with anemia. This is because millet contains iron, folic acid, and folate. They are responsible for the production of RBCs and maintaining the level of hemoglobin. Millet is also rich in copper which helps in making RBCs.
9. Prevents gallstones
Millet can reduce the chances of having gallstones. This is because it is rich in fiber. According to studies, insoluble fiber plays a great role in preventing gallstones. Millet decreases secretion of bile acid and thereby prevent gallstones.
10. Repairs tissues of the body
As millet is rich in phosphorus, it can repair the tissues of the body. Phosphorus helps in the formation of the structure of cells. It is an important component of cell membrane. Phosphorus also provides energy to the body.
11. Celiac friendly
People who suffer from celiac disease cannot consume most grains as they cause allergic reactions. As millet is gluten-free, it fulfills the requirements of people suffering from celiac disease. It is celiac friendly food.
12. Helps in weight loss
Millet is a great food for obese people who want to lose weight. It helps in weight loss as it contains tryptophan. The amino acid is known for lowering appetite. Millet can make you feel full for a long period. As it is a high-fiber food, it can quickly satiate hunger and prevent overeating.
You must add this superfood to your diet to stay healthy. Millet is an amazing substitute for Quinoa. Millet vs Quinoa is always a debate.