We’re highlighting another ancient African cereal grain, Millet, that also forms part of the Poaceae family, commonly referred to as the grass family. Alongside sorghum, millet is one of the six most important grains in the world. It originates from Africa, but is also grown and cultivated in parts of Asia, Europe and the U.S.. From ancient religious references to its gluten-free status, we’re shining the spotlight on this nutritious, hardy, and drought-resistant grain.
It’s deep, ancient roots
Millet is a hardy, low-maintenance, and drought-resistant grass that grows up to 3m in height with long blade-like leaves, bulrush-like seed heads, and extremely deep roots. There are over 20 varieties of millet, and it is also known as bulrush millet, manna in Afrikaans, leotsa in Sepedi, nyalothi in Sesotho, inyouti in isiNdebele, mhuga or mhungu in Shangaan, and unyawothi in isiZulu.
It is believed to have originated in the western regions of the Sahara Desert in Africa, stemming back 4000 years, with the Old Testament of the Bible mentioning it, as well as texts from ancient Greece and Rome.
Ancient health boosts
These small, round, whole grains are grown and cultivated mostly in Nigeria, Tanzania, India, and other countries. Millet takes half the time to grow compared to rice and wheat, not to mention the health benefits it provides.
Like most cereals, millet is a starchy grain, rich in carbohydrates, and other vitamins and minerals crucial for a healthy lifespan, including:
- Fibre
- Protein
- Fat
- Phosphorus
- Magnesium
- Copper
- Manganese
- Folate
- Iron
- Essential amino acids
- Calcium
Benefits of eating millet
With Millet being rich in nutrients and plant compounds, it may offer multiple health benefits.
Rich in antioxidants
Millet is rich in phenolic compounds, specifically ferulic acid and catechins. These act as antioxidants that help protect your body from harmful oxidative stress, aid in rapid wound healing, skin protection, and have anti-inflammatory properties. Notably, darker varieties of millet, like finger, proso, and foxtail millet, have more antioxidants than the white and yellow varieties.
Control blood sugar levels
Rich in fibre and non-starchy polysaccharides, millet may help control your blood sugar levels. Research has shown that people with type 2 diabetes had lowered blood sugar levels after replacing rice-based breakfast with a millet-based one.
Lower cholesterol
Millet is packed with soluble fibre, which helps trap fats and reduce cholesterol levels in your gut. It may also lead to a decrease in triglyceride levels and significantly increase adiponectin and HDL cholesterol levels. Adiponectin is a hormone that supports heart health and stimulates fatty acid oxidation.
Gluten-free
Millet is a gluten-free grain, making it an excellent choice for people with celiac disease or those following a gluten-free diet.
A word of caution
Although millet is jam-packed with essential nutrients and minerals, it also contains antinutrients: compounds that can block or reduce your body’s absorption of other nutrients, possibly leading to deficiencies. One of these compounds includes phytic acid, which interferes with potassium, calcium, iron, zinc, and magnesium absorption. However, if you follow a balanced diet, it isn’t likely to cause your body adverse effects.
Additionally, millet contains other aninutrients, called goitrogenic polyphenols, that may impair thyroid function, causing goitre. However, this effect is associated only with excess polyphenol intake.
Luckily, you can reduce millet’s antinutrient content by:
- soaking it overnight at room temperature, draining and rinsing before cooking
- blanching it before cooking further
- sprouting/germinating it
- fermenting it
