For just we know that here are used as food for parrots, but did you know that is more often used in human nutrition? Apart from being a grocery rich in vitamins and minerals, millet is a cereal that does not contain gluten and can safely be used by people on a gluten-free diet. This is the trait that brought millet a great popularity worldwide. The protein structure of millet is quite similar to wheat. Because millet is non gluten grain, millet flour is used for baking bread which results in light, white, and quite similar in texture to wheat bread loaf. Millet bread is extremely popular in health food stores.
What millet actually is and how to prepare it at home read in the text below:
What is millet?
In the introduction we mentioned that millet is a cereal that does not contain gluten and can safely be used in human nutrition, prepared in various ways. There are many types of millet, such as: yellow, red, white and gray, but stores usually sell peeled yellow millet. Millet is an excellent substitute for gluten grains for people with celiac disease, and is also a rich source of many essential minerals such as copper, manganese, magnesium and phosphorus.
Can millet positively affect out health?
This cereal can improve functioning of the cardiovascular system, particularly the heart health. Additionally, millet contains phosphorus which is the key substance necessary for the body and actively participates in the reconstruction of damaged tissues as well as the development of new ones. Like some other grains may reduce the risk of type 2 diabetes. Millet is rich in insoluble fiber, so it can prevent the creation of stones in the gall bladder. These fibers can also contribute in the prevention of breast cancer and numerous other diseases. Among many other benefits of millet is also the fact that it does not feed pathogenic yeast (Candida); it is alkaline and helps hydrating your colon to keep you regular and last on our list, but certainly not the least is that it is digested very easily.
How to prepare this cereal?
First of all, it is essential to wash the millet thoroughly, and then put it in boiling water in a ratio of 1: 2.5. Cook it with covered lid for 20-25 minutes. If you want it to have a roast flavor fried it in a pen for couple of minutes before putting it in the boiling water. Season upon taste. After having boiled the millet, you can use it as breakfast menu in combination with salads, soups, stews, bread and pasta. Feel free to consume millet at any part of the day. You can also blend the boiled millet with all kinds of fresh and dried fruit, cinnamon, honey or jelly and voila, you have prepared yourself a nutritious and delicious meal and dessert.
Nutritional value of millet
According to Recommended Dietary Allowance (RDA) 100 g of millet contains:
- Calories: 378 calories (19% of the RDA)
- Thiamine: 0.4 mg (28% of the RDA)
- Copper: 0.7 mg (37% of RDA)
- Magnesium: 114 mg (29% of RDA)
- Manganese: 1.6 mg (82% of the RDA)
- Fiber: 8.5 g (34% of RDA)
- Phosphorus: 285 mg (28% of the RDA)
- Protein: 11 g (22% of RDA).
Downside of Millet
Although millet may not contain gluten, it certainly contains goitrogens. Goitrogens are substances in food that lead to goiter (enlargement of the thyroid gland-hypothyroidism). Another dangerous paradox with goitrogens is that by cooking the food they become reduced while as cooking the millet they become more potent. Large amounts of millet in our diet should be avoided, especially if the intake of iodine is not in the prescribed dietary amount. Not enough iodine in the body also causes goiter.