What is millet?
Millet seed looks like wheat semolina. It is cultivated in Africa and Asia. India remains the world’s largest producer of millet, it has been used as a staple food for humans or animal fodder for thousands of years.
Millet has gained popularity in developed countries because it is gluten-free and can be eaten by the most sensitive stomachs.
Let’s discover this little seed with incredible virtues that will offer you a good alternative to rice and pasta.
Millet belongs to the cereal family . Like rice, it is a starchy food that is rich in carbohydrates. 100g of millet contains 378 calories. For comparison, white rice provides around 150 calories per 100g.
- Proteins: 11 g
- Carbohydrates: 73 g
- Fat: 4.2 g
- Fiber: 8g
Millet is rich in phosphorus (28% of the recommended daily allowance) and magnesium (28% of the RDI). It also contains calcium which makes it the most concentrated seed of all cereals. It is also a good source of protein for athletes. Get exclusive millets discount code by promosearcher here.
The benefits of millet
1 Gluten free
Millet is a great alternative to any food that contains wheat, barley, or rye because it’s gluten-free. Celiac disease is a chronic disease of the bowel after ingesting gluten. The latter is present everywhere in our food. Pasta, semolina, bread, pizza dough, morning cereals all contain gluten. It is difficult for people with this disease to vary the sources of carbohydrates. Millet, quinoa and rice add variety to the diet of gluten intolerant people.
Be sure to check the labels of packets of millet to see that it is free of any trace of gluten.
2 Rich in antioxidants
If you’re not a fan of vegetables, this Cornell University study should make you appreciate millet. Indeed, they have shown that it is an excellent source of antioxidants comparable to those found in vegetables and fruits. Millet is rich in polyphenols and catechins.
These phytonutrients are present in a “free” form in fruits and vegetables while they are in the “bound” form in millet seeds. But once your gut bacteria have done their job, their benefits are comparable to the antioxidants found in vegetables .
3 Type 2 diabetes
Millet is rich in magnesium , a mineral involved in the secretion of insulin. When you eat carbohydrates, your blood sugar levels rise. Your body needs to release insulin to restore your blood sugar. The more you operate this mechanism or if it fails, the more likely you are to develop type 2 diabetes .
4 Heart disease and cancer
Millet contains lignans which belong to the phytoestrogen family. They would serve to protect the plant against various attacks. These lignans are fermented in our intestines and lead to the production of a substance that would help prevent heart disease , but also hormone-dependent cancers (breast, prostate).
Millet is a good source of fiber . To fully understand, we must distinguish between soluble and insoluble fibers .
When soluble fibers come into contact with liquids, they will become viscous. Food residues will be captured by these fibers as they pass. They have a “cleansing” effect in our intestines.
Soluble fiber will decrease the absorption of cholesterol and slow down the digestion of carbohydrates. They will therefore slow down the increase in blood sugar levels which allows better control of your blood sugar .
Insoluble fibers have the particularity of absorbing water and increasing the volume of stools. They accelerate intestinal transit to fight against constipation.
The most difficult part during a diet is not to be tempted by a candy between meals. To maintain good satiety (the feeling of no longer being hungry) after a meal, you need to consume fiber and protein . They are both present in good quantities in millet.
Fiber will slow down digestion and therefore regulate your appetite. By consuming fiber regularly, you will have better weight control .
The satiety effect provided when you eat protein was explained by researchers in 2012 . It is a very complex mechanism which explains why the absorption of proteins leads to exchanges of nervous messages between the brain and the digestive system. The information is transmitted to the hypothalamus , a region of your brain that controls appetite.
Does millet make you fat? It’s still a starchy food and it contains carbohydrates that impact your blood sugar. It should be consumed sparingly if you are losing weight . Nevertheless, it allows you to diversify your diet with very interesting nutrients.