One study in 24 rats found that those fed foxtail and proso millet had significantly reduced triglyceride levels, compared with the control group ( 25). In fact, research suggests that making baked goods with millet flour significantly enhances their nutritional profile by increasing their antioxidant content ( 34). If you choose to sprout your millet, be mindful that sprouts have a short shelf life and are more prone to foodborne illness. To ensure safety( 33): Millets are rich in dietary fiber, both soluble and insoluble. The insoluble fiber is a prebiotic, which means it supports good bacteria in your gut. The fiber also adds bulk to poop, helping keep you regular and reducing your risk of colon cancer. Pearl is the most common type of millet and is usually white, yellow, gray, or even purple. The grains are among the biggest at about 3-5 millimeters.

Journal of Scientific and Innovative Research: “Potential of Millets: Nutrients Composition and Health Benefits.”

Furthermore, you can lower millet’s antinutrient content significantly by soaking it overnight at room temperature, then draining and rinsing it before cooking ( 4). Pearl millet is the most widely produced variety intended for human consumption. Still, all types are renowned for their high nutritional value and health benefits. Summary Millets are rich in nutrients and plant compounds. Therefore, they may offer multiple health benefits. Rich in antioxidants People who otherwise eat a healthy balanced diet are unlikely to feel any adverse effects from this. This perfectly sweet, puffed millet granola is healthy, easy to make, and only requires five simple ingredients! Traditionally, granola is made with rolled oats but I wanted to switch things up a bit for this recipe. Puffed millet can be found in the cereal aisle of the grocery store next to other puffed grains like rice, quinoa, and kamut. You can enjoy this granola like cereal with a bowl of milk or sprinkle it over greek yogurt and whatever fruits are in season. Totally up to you! Recipe Ingredients:

Millet is available to buy as puffed millet, millet flakes or hulled millet, all of which have had the hard indigestible cover of the grain removed. Millet has become popular in recent years because of its nutritional profile. It is high in protein, fibre and antioxidants and it is also gluten-free. 2 Millets are rich in phenolic compounds, especially ferulic acid and catechins. These molecules act as antioxidants to protect your body from harmful oxidative stress ( 10, 13, 14, 15, 16). When shopping for millets, you should still look for a label that certifies it gluten-free to ensure it hasn’t been contaminated with any gluten-containing ingredients. Summary Millets contain soluble fiber, which produces a viscous substance in your gut. In turn, this traps fats and helps reduce cholesterol levels ( 10).Here we explore everything there is to know about millet including its nutritional profile, benefits and risks. Millet is very rich in fibre which helps to support a healthy digestive system. This helps to prevent issues like diarrhoea and flatulence and supports healthy gut flora. 13 Risks of eating millet Puffed Millet: Millet is a cereal grain. You can find it “puffed” in the cereal section of the supermarket. Puffed rice or quinoa will also work. Millet casseroles: Use well-cooked millet in casseroles for more substance, layered with vegetables and vegan cheese. Try this luscious Vegetable Millet Casserole.

Barnyard millet is low in calories whilst being rich in fibre and iron. The human body uses iron for growth and development. Iron is used to make haemoglobin, which carries oxygen from the lungs to all the other parts of the body. 10 Kodo millet Finger millet is an excellent source of B vitamins, which play a role in everything from brain function to healthy cell division. You need vitamin B9, also known as folate, to produce healthy red blood cells. Millet Nutrition To reheat cooked millet, transfer the desired amount into a microwave-safe bowl and cover it with a damp paper towel to avoid it from drying out. Reheat on high heat for around 30-60 seconds per 1 cup of millet, stirring occasionally, until it is sufficiently heated throughout.A study in mice with type 2 diabetes fed them a high fat diet with millet protein concentrate. This led to a decrease in triglyceride levels and significant increase in adiponectin and HDL (good) cholesterol levels, compared with the control group ( 26). Potassium is important for a number of processes in the body. It helps the nerves and muscles to communicate with each other, supports cell exchange and assists with the normal functioning of the heart. 5 Pearl millet They have multiple advantages over other crops, including drought and pest resistance. They’re also able to survive in harsh environments and less fertile soil. These benefits stem from their genetic composition and physical structure — for example, its small size and hardness ( 4, 5, 6). Vegetable stuffer: The texture of millet makes it as perfect stuffing for vegetables. It works well in bell peppers, eggplant, and especially winter squashes. Try these simple Millet Stuffed Peppers. Although all millet varieties belong to the Poaceae family, they differ in color, appearance, and species.

It’s also essential to reheat the millet at the right temperature to avoid the growth of bacteria. Avoid reheating the millet more than once, as it may lead to bacterial contamination. IngredientsBy mastering these techniques during our journey together, you’ll be able to cook amazing dishes for yourself or your family that are healthy, nutritious, and, most importantly, delicious! What is Millet and Why You Should Be Eating It A 12-week study in 64 people with prediabetes gave similar results. After eating 1/3 cup (50 grams) of foxtail millet per day, they experienced a slight reduction in fasting and post-meal blood sugar levels, as well as a decrease in insulin resistance ( 22). To prepare it, just add 2 cups (480 mL) of water or broth per 1 cup (174 grams) of raw millet. Bring it to a boil, then simmer it for 20 minutes. Like other grains, such as wheat or corn, millet isn't a low-calorie food, so eat it in moderation. A single serving of cooked millet is about 1 cup. Millet expands when cooked, so pay attention to how much you’re serving. How to Cook Millet