Millet

I found some tiny yellow grains in a bag at the supermarket.  I will start by trying to find out about the nutritional content of these grains of millet.

The Nutritional information

One cup of cooked millet

207 calories

2 g of fat  3% of RDI

0 cholesterol

41 gm carbohydrate 14% of RDI

9 gm dietary fiber  9% of RDI

11 gm protein  12% of RDI

Thiamin  12% of RDA

Riboflavin  8% of RDA

Niacin  12% of RDA

Vit B6  9% of RDA

Folate   8% of RDA

Iron  6% of RDA

Magnesium  19% of RDA

Phosphorus  17% of RDA

Zinc  11% of RDA

Manganese  24% of RDA

Coper  14% of RDA

Millet releases sugar slowly into the blood with a Glycemic Index of 21.

This information tells me that millet is a fairly typical whole grain food. It is a good source of dietary fiber. A valuable source of both carbohydrate and protein.  It also contains various vitamins and minerals especially the Vit Bs and Phosphorus and Magnesium.

History and Cultural  

There are many different varieties of millet. It is a grass with small seeds. Millet has been domesticated by humans in Asia and Africa for about 10,000 years.  It grows well in hot regions with a poor rainfall. Majority of millet is grown in dry semi-arid regions in developing countries. In Asia and Africa it has been an important food staple in human history.

Millet is tiny in size and round in shape and can vary in color from white to gray to yellow to red. You could call it a seed not a grain. But is often called a grain. Tastes the same. When eaten it can be creamy like mashed potatoes or fluffy like rice.

Additionally, since millet does not contain gluten.

Around the world (Taiwan, Nepal, Africa, Romania) it has a history of being fermented and drunk as a type of beer.

Around the world it is normally eaten as a flat bread or as a porridge (either sweet or savoury).As a stiff savory porridge it is eaten as a vegetable.  Has also been eaten as millet puffs or puffed millet.

It is a common ingredient in seeded bread.

In Western countries it has been more commonly used as a food for stock.

How to Select and Store

Millet is generally available in its hulled and whole-grain form.
To cook. Rinse millet under running water. Add 1 cup of millet to 2 ½ cups of water. Simmer for 25 minutes. Makes 4 cups. Should be fluffy. To make creamy add more water, stir frequently and cook longer.
Millet porridge.  Can add nuts, fruit or mix with other grains and eat with any type of milk you fancy.
Can replace any white flour in any recipe. Bread, muffins, pancakes, cakes, to thicken stews.
Millet can replace rice (risotto, pilaf) or potatoes. Can act as a vegetable or a grain.

Generalized health Benefits
I have found studies looking at all the following areas. I have just summed up the study and given you what the study found or proves.

Millet contains lots of magnesium. Magnesium has been shown to do many things including reduce asthma, prevent migraines, lower blood pressure, reduce risk of heart attack.

Millet also is high in Phosphorus which is important in every cell in the body. Phosphorus is an essential component of ATP, DNA, cell membranes and the metabolism of fats.

Millet and diabetes. Research says consumption of whole grains decreases the risk of diabetes.   Maybe due to the magnesium.  Higher intake of whole grains leads to lower glycemic levels then to lower insulin levels then to decreased risk of heart disease, diabetes and obesity.

Millet and gallstones. Foods high in insoluble fiber prevent gallstones. Due to the fiber speeding intestinal transit time, decreases secretion of bile acids, increase insulin sensitivity and lowers level of triglycerides in the blood. A higher dietary fiber intake results in less heart disease. The bran is high in fiber, minerals, vitamins and phytonutrients (such as lignans).

Millet and breast cancer. Women eating more fiber have a lower risk of breast cancer.

Whole grains and asthma. A child’s intake of fish and whole grain fiber has been linked to presence of wheezing and asthma.

Millet and the heart. Whole grain millet has been shown to slow buildup of atherosclerosis. A simple bowl of whole grain cereal for breakfast resulted in lower risk of heart failure. Millet is high in the phytonutrient lignans. The plant lignans protect against breast cancer as well as heart disease.

Whole grain millet is a good source of antioxidants which protect against heart disease.

Millet contains many phytonutrients such as phenolics. Phenolics are present in fruit in a free form. They are present in whole grains as a bound form. They need to be measured differently from phytonutrients found in a free form.
Whole grains, such as millet, can significantly lower your risk of cardiovascular disease, obesity and type 2 diabetes.


My conclusion is that a lot of the benefits of eating millet comes about because it is eaten as a whole grain cereal. Whole grain millet has increased fiber, vitamins, minerals and phytonutrients relative to plain white flour. This leads to improved health outcomes in every area studied. The studies are all limited but there seems to be a trend. A whole grain diet leads to improved health outcomes with no disadvantages. Apart from one. In our society a whole grain diet is more expensive and more troublesome. It involves more effort.