Millet: Benefits And Harms To Human Health

Millet is a unique product with a high nutritional density. The health benefits of millet porridge are that it has healing properties: it increases the body's immunity, promotes weight loss. Millet is rich in useful substances (vitamins, trace elements, amino acids). No wonder our grandparents considered it "golden porridge".

What is millet

Millet is the seed of millet, an annual herbaceous plant in the grass family. Millet is gluten-free and rich in protein, fiber and antioxidants. Millet can be considered an ancient cereal, it has been used for many centuries for human food, as well as forage for animals and birds. Grains of cereals are round and small in size, the color can be of various shades.

Many housewives must have wondered - what kind of porridge to cook? Buckwheat, oatmeal and semolina are classics of a quick breakfast. On the basis of millet, side dishes are prepared, it is added to salads. Its feature is the ability to absorb the taste and aroma of other products. Millet is a convenient option for preparing side dishes with gravies, sauces, as well as original first courses.

What are the differences between millet and wheat groats and what does couscous have to do with it

Millet and wheat should not be confused. Despite the fact that the names are similar, they are completely different cereals. Wheat groats are ground grains of wheat, while millet is obtained from grains called millet. Its grains are initially small, and they turn into millet by grinding. It is curious that couscous, known in oriental cuisine, has long been made from millet, and today it is more often made from wheat groats. It follows that couscous is related to wheat.

History of millet

This small, round, whole grain arrived in Europe from China. This was found out by archaeologists who discovered 50 tons of millet in the ancient warehouses of northern China, the age of which was determined to be 8000 years.

Millet gained its fame due to its high yield, despite adverse climatic conditions. Obviously, grain in ancient times was grown in Africa and India. This is stated in the Old Testament, in the book of the prophet Ezekiel. There is mention of bread baked from millet flour. The largest millet producers are Russia, India, Niger, Nigeria, Mali, China, Ukraine.

The nutritional value

Raw polished millet contains 378 kilocalories per 100 g. During cooking, the nutritional value of the dish is significantly reduced. The average calorie content of ready-made porridge without oil and the addition of fruits is 118 kilocalories per 100 g. A portion of porridge provides the body with B vitamins, calcium, iron, potassium, zinc, magnesium and essential fatty acids. Millet is a source of vegetable protein and fiber necessary for perfect digestion. It contains carbohydrates, which makes its nutritional value even higher.

100 grams of millet contains:

• carbohydrates - 72.85 g, of which fiber - 8.5 g;
• proteins - 11.02 g;
• fat - 4.22 g.

Benefits and harms of millet for health

The diverse chemical composition of grains determines many beneficial properties of millet for the body:

• millet contains zinc and manganese, which are necessary for the synthesis of insulin. Due to the abundance of fiber and non-starchy polysaccharides (indigestible carbohydrates), millet grains regulate blood sugar levels. The glycemic index of millet without added sugar is 40 units, which makes it possible to use millet porridge in the diet of diabetics and people with insulin resistance;
• a high content of B vitamins contributes to the maintenance of normal brain function, favorably affects the state of the nervous and cardiovascular systems;
• folic acid, iron, copper and cobalt support the processes of hematopoiesis, which is necessary for the prevention of anemia;
• leucine and histidine (amino acids) contribute to the rapid healing of wounds;
• silicon, copper, fluorine and phosphorus strengthen bone tissue and tooth enamel, activate the growth of hair and nails, increase the elasticity and strength of blood vessels;
• chromium and iodine support the functioning of the thyroid gland;
• molybdenum and vitamin E prevent the accumulation of free radicals and prolong the youth of the body;
• lowers blood cholesterol and triglycerides and significantly increases levels of adiponectin (an anti-inflammatory hormone that supports heart health and stimulates fatty acid oxidation) and HDL (“good” cholesterol);
• millet grains contain tryptophan, which is responsible for the synthesis of serotonin, the “hormone of happiness”, which gives a person a feeling of satisfaction after eating, thereby relieving stress and promoting weight loss;
• phytoestrogens, which are found in millet, normalize the menstrual cycle, improve well-being and prevent breast cancer after menopause in women;
• gluten-free - millet is a great addition to the diet of adults and children with allergies, celiac disease, gluten hypersensitivity.

Antinutrients:

• millet contains goitrogens - substances that limit the absorption of iodine, which is manifested by a violation of the thyroid gland (occurs only with excessive consumption of porridge and against the background of iodine deficiency in the diet);
• phytic acid interferes with the absorption of potassium, calcium, iron, zinc and magnesium. It is recommended to soak the cereal for 12 hours before use to reduce the amount of antinutrients, including phytic acid;
• individual intolerance. Despite the fact that millet is hypoallergenic, it can cause allergic reactions in people with hypersensitivity to organic components;
• taking iodine preparations, for example, during the treatment of hypothyroidism. It is necessary to limit the use of millet in order to maintain a constant dosage of the trace element that enters the bloodstream.

At what age can children be given

Children can add millet from eight to nine months if they are already familiar with cereals. But millet should be introduced gradually. First, you should give the child one teaspoon of millet porridge, diluted with fruit puree, observe the reaction for 24 hours. If the body does not give an allergic reaction to the product, you can gradually increase the portion of porridge.

Millet for weight loss

Millet porridge can contribute to weight loss due to its lipotropic effect, that is, it helps to eliminate incoming fats and break down existing ones. Provides fast saturation, causes a long feeling of satiety, speeds up metabolism. It should be remembered that porridge is a carbohydrate product, so it is best to consume it in the morning. You can add complete fats to it - ghee, MCT oil, nuts; protein - eggs; fiber - vegetables, herbs, berries. Remember that the basis of effective weight loss is a complete and varied diet, healthy sleep and the absence of chronic stress.

How to choose and store millet

To choose the right millet, you need to consider the following:

• best before date. Millet is difficult to store, goes rancid quickly, and can acquire an unpleasant odor and bitter taste. It is necessary to store millet in a glass jar or ceramic dish with an airtight lid, in a dry place, avoiding direct sunlight. The less light and air access to millet, the longer it retains its beneficial properties and does not go rancid. The shelf life of millet is limited, it should be stored no more than 9 months, in the southern regions - up to 6 months. Storage temperature - up to 20 degrees;
• millet color. The bright yellow color means the presence of carotenoids, the porridge will be tasty and crumbly. From light grains, millet porridge will turn out to be more viscous. Darkening indicates the expiration date or storage in unsuitable conditions. It is necessary to pay attention to foreign impurities and the presence of an unpleasant odor;
• grains of different colors are a clear sign that the manufacturer mixed stale cereals with fresh ones. There is no longer any taste or benefit in such a product, because the fats in cereals quickly oxidize and give bitterness. Another danger of stale cereals is that pests are very fond of it. Expired cereals are also susceptible to infection by fungi;
• millet type. For casseroles, fillings for pies, dishes for children, polished grain is suitable, for cereals and soups - crushed, if there are no contraindications - a sling;
• additional guarantee of high quality millet - GOST. On the package, it is indicated by the number 572-60.

Millet porridge prepared with water can be stored in the refrigerator for no more than 2 days, the shelf life of porridge made from milk is less - no more than a day.

Preparing millet for cooking

Millet is highly contaminated as a result of production. It should be washed in cold water until the water becomes clear, sometimes up to 6-7 times. In order to reduce the content of phytic acid and characteristic bitterness, it is necessary to soak the millet for 12 hours.

Spicy porridge with almond milk

The recipe for a hearty and dietary dish of rich color. Porridge baked in a pot in the oven is tender, with a pleasant aroma, easy to digest.

Ingredients:

• millet groats - 100 g;
• pumpkin - 700 g;
• carrots - 100 g;
• almond milk - 150 ml;
• honey - 100 g;
• salt - a pinch;
• coconut oil - 20 g;
• carnation - 1 pc.;
• star anise - 1 pc.;
• cardamom - 1 pc.;
• cinnamon - 1 stick.

Cooking method:

1. Add cinnamon, cloves, star anise and cardamom to almond milk.
2. Put on a small fire, bring to a boil and remove from heat, add honey, coconut oil and mix.
3. Cut the lid off the pumpkin and remove the seeds. Remove half of the pumpkin pulp with a spoon, cut into small cubes.
4. Grate carrots on a fine grater.
5. Mix carrots, pumpkin and millet, put in a pumpkin and pour fragrant milk.
6. Bake in a preheated oven at 100 degrees for 120 minutes.
7. Before serving, mix the contents, scraping the finished pumpkin from the walls.

Conclusion

Millet porridge is one of the great options for a full, tasty and nutritious breakfast. A dish of millet groats has beneficial properties, rich in useful substances that support the health of the body. Millet has various health benefits, such as lowering blood sugar and cholesterol levels. What's more, it's gluten-free, making it an excellent choice for people with celiac disease or those on a gluten-free diet.