Millet, "Poaceae " cereal is one of. It is widely consumed in countries such as Africa and Asia.
Although it looks like a seed, Nutritional profile of milletsimilar to that of sorghum and other cereals. It is popular because it is gluten-free and has high protein, fiber, and antioxidant content.
What is Millet?
Milletis a whole grain that has existed for thousands of years and is consumed by many people around the world. MilletIt is the leading staple grain in India and is commonly eaten in China, South America, Russia, and the Himalayas.
Milletis incredibly versatile - it can be used with anything from side dishes to desserts. In some places, it is even fermented and consumed as an alcoholic beverage.
Milletmay be in the colors white, gray, yellow, or red. It is also raised as high fiber feed for cattle, livestock and birds.
Features and Types of Millet
MilletIs a small, round whole grain grown in India, Nigeria and other Asian and African countries.
It has many advantages over other products, including drought and pest resistance.
It can also grow in harsh environments and less fertile soils. These benefits come from their genetic composition and physical makeup - for example, being small in size and tough.
All millet varietiespoaceae They differ in color, appearance and type.
Pearl milletis the most widely produced variety for human consumption. Still, all types have high nutritional value and health benefits.
Nutritional Value of Millet
Like most cereals, millet It is also starchy - rich in carbohydrates. It contains some vitamins and minerals.
174 gram Nutritional content of cooked millet is as follows:
Millet, Provides more essential amino acids than other grains. These compounds are the building blocks of protein.
Milletis an important cereal due to its uniquely high nutritional content. This whole grain contains high starch, B vitamins, calcium, iron, potassium, zinc, magnesium, and fats.
What's more, this important grain provides high levels of dietary fiber that contribute to its health benefits.
What Are the Benefits of Millet?
Rich in antioxidants
Milletis rich in phenolic compounds, especially ferulic acid and catechins. These molecules act as antioxidants to protect the body from harmful oxidative stress.
Studies in mice state that ferulic acid accelerates wound healing and helps protect the skin.
Catechins, on the other hand, bind to heavy metals in the bloodstream to prevent metal poisoning.
Helps control blood sugar levels
MilletIt is rich in fiber and non-starchy polysaccharides, which are indigestible carbohydrates that help control blood sugar levels.
This cereal also has a low glycemic index (GI), meaning it doesn't raise blood sugar levels.
Therefore, people with diabetes can eat it safely.
Helps to lower cholesterol
Milletcontains soluble fiber that produces a sticky substance in the gut. This traps fat and helps reduce cholesterol levels.
A study with 24 rats, millet found that those fed the diet had significantly reduced triglyceride levels compared to the control group.
The second reason to use the millet protein It can help lower cholesterol.
May have an anti-cancer effect
Besides its antioxidant and antidiabetic effects, milletMay have anticancer effects. Recent research indicates that millet protein may inhibit the growth of cancerous cells in various tissues.
MilletThe phytochemicals found in also showed antiproliferative effects against cancer cells in the colon, breast and liver without damaging the surrounding normal cells.
Antioxidant phenolic acids and anthocyanidins are a promising remedy for many cancers. More research in this area, milletIt can provide more information about the anticancer properties of.
Helps digestion
Milletcan help move the gastrointestinal tract. ConstipationHelps relieve problems such as excessive gas, bloating, and cramping.
By regulating digestive processes, it also improves your nutrient retention and reduces the likelihood of more serious gastrointestinal ailments such as stomach ulcers.
Regular digestion and elimination of waste also helps optimize kidney, liver and immune system health because these organ systems are closely related to the body's metabolic activities.
It is healthy for children and pregnant women
Millet It is beneficial for children and pregnant women as it contains minerals such as fiber, protein, vitamins, calcium and iron.
Boiled milletIt can be fed as a healthy snack, especially to malnourished children. Carbohydrates, essential fatty acids and calcium give children the strength and immunity they need as they grow up.
Strengthens bones
Finger millet Contains high amounts of calcium (100 mg per 350 grams of millet fingers). Calciumis the most important mineral that keeps our bones strong.
Therefore, you can visit our milletis a good source of calcium for growing children and the elderly prone to osteoporosis.
Slows down the aging process
Millet grainsIt is rich in antioxidants and phenolics that are important for health, aging, and metabolic syndrome.
Millet extractshowed activity of inhibiting glycation and collagen cross-linking that causes skin aging. In protecting against aging millethas a potential benefit.
Gluten is a protein found naturally in grains such as wheat, barley, and rye.
People with celiac disease or gluten intolerance should avoid it because it triggers harmful digestive symptoms such as diarrhea and nutrient malabsorption.
Does Millet Weaken?
Obesity is the main cause of various metabolic disorders. Diet plays a critical role in controlling obesity. Regular physical activity, as well as a low-carb and high-fiber diet, can reduce body weight to some extent.
MilletThe consumption of whole grains such as brown rice, whole wheat, oats, barley and sorghum has an incredible effect on the body mass index of obese individuals.
Eating about 3 servings of whole grains per day can also reduce fat accumulation, improve gut microbiota (good gut bacteria), and help you feel lighter and physically active.
To prepare it, add 1 cups (174 mL) of water or broth per 2 cup (480 grams) of raw millet. Boil and cook for 20 minutes.
Remember to soak overnight before cooking to lower the antinutrient content. You can also fry it in a pan before cooking to enhance its flavor.
MilletIt is also sold as flour.
In fact, studies show that making baked goods with millet flour significantly increases the nutritional profile by increasing the antioxidant content.
Additionally, this cereal is processed to make snacks, pasta, and dairy-free probiotic drinks. Actually, fermented milletacts as a natural probiotic by providing live microorganisms that benefit health.
What Are the Harms of Millet?
Millet Despite its many health benefits, it also contains anti-nutrients, which are compounds that prevent or reduce our body's absorption of other nutrients.
One of these compoundsphytic acidTruck. It inhibits the intake of potassium, calcium, iron, zinc and magnesium.
Other anti-nutrients called goitrogenic polyphenols can also impair thyroid function. However, this effect is only associated with excessive polyphenol intake.
Millet the antinutrient content can be significantly reduced by soaking overnight, washing before cooking.
As a result;
Millet It is a whole grain, contains antioxidants and important nutrients. It has many health benefits, such as helping to lower blood sugar and cholesterol levels.
Plus, it's gluten-free, making it a great choice for people with celiac disease or gluten intolerance.
