12 Health Benefits of Millet

Diana Herrington
May 23, 2012

Millet provides a host of nutrients, has a sweet nutty flavor, and is considered to be one of the most
digestible and non-allergenic grains available. It is one of the few grains that is alkalizing to the body.
Millet has always been a favorite grain of mine since I discovered it in my hippy days in the 70s!
Read about millets 12 health benefits, some interesting trivia and history, 10 tips how to use it, and 3
delicious millet recipes.
12 Health Benefits:
1. Millet is alkaline and it digests easily.
2. The Hunzas who live in a remote area of the Himalayan foothills and are known for their
excellent health and longevity enjoy millet as a staple in their diet.
3. Millet will hydrate your colon to keep you from being constipated.
4. Millet acts as a prebiotic feeding microflora in your inner ecosystem.
5. The serotonin in millet is calming to your moods.
6. Millet is a smart carb with lots of fiber and low simple sugars. Because of this it has a relatively
low glycemic index and has been shown to produce lower blood sugar levels than wheat or rice.
(Kamari and Sumathi, 2002)

7. Magnesium in millet can help reduce the effects of migraines and heart attacks.
8. Niacin (vitamin B3) in millet can help lower cholesterol.
9. Millet consumption decreases triglycerides and C-reactive protein. Scientists in Seoul, South
Korea concluded that millet may be useful in preventing cardiovascular disease. Nutrition Research.
April 2010; 30(4):290-6.
10. All millet varieties show high antioxidant activity. A team of biochemists analyzed the antioxidant
activity; all varieties showed high antioxidant activity. Journal of Agricultural and Food Chemistry, 9
June 2010; 58(11):6706-14.
11. Millet is gluten-free and non-allergenic. A great grain for sensitive individuals.
12. Millets high protein content (15 percent) makes is a substantial addition to a vegetarian diet.
Trivia / Interesting Facts:

Millet was the main grain in China before rice.

In North America and Europe, millet has been grown primarily for animal fodder, pasture

grass and birdseed.

The majority of the worlds commercial millet crop is produced by India, China and Nigeria.
Millet grows in stalks 1 to 10 feet high, and ripens in 60 to 90 days.
It will grow in relatively infertile areas, is drought resistant and matures in such a short time;

great for growing in less agriculturally developed areas

Millet ranks as the sixth most important grain in the world, sustains 1/3 of the worlds

population and is a significant part of the diet in northern China, Japan, Manchuria and various areas
of the former Soviet Union, Africa, India and Egypt.
China, India and Niger are the worlds largest growers of millet today.
Millet Nutritional Information:
(for 1 cup cooked millet)
Calories 286
Carbohydrate (g) 57
Total fat (g) 2.4
Cholesterol (mg) 0
Saturated fat (g) 0.4
Sodium (mg) 5
Monounsaturated fat (g) 0.4
Thiamin (mg) 0.3
Polyunsaturated fat (g) 1.2
Niacin (mg) 3.2

Dietary fiber (g) 3.1

Magnesium (mg) 106
Protein (g) 8
Zinc (mg) 2.2

History:

The exact origin is not known but research says millet was most likely cultivated

simultaneously in Asia and Africa over 7000 years ago.

It has been a staple in India and Africa for thousands of years. In the Old Testament millet is

mentioned as a grain for making bread.

Chinese archeologists found a 4000 year old bowl containing long noodles made from millet.

The earliest written record of millet, Fan Shen Chih Shu 2800 BC, gives detailed instructions for
growing and storing the grain.
There is even evidence that millet was eaten and grown in the Stone Age in Switzerland.

Millet first came to the U.S. in 1875, was consumed and grown by early settlers like corn,
then fell into obscurity
How to Buy and Store:

When purchasing from bins in the bulk section, make sure the bins are covered and that
there is a good product turnover ensuring it is fresh. Also, make sure that there is no moisture.
Store millet in an airtight container in a cool, dry and dark place; it will keep for several
months.

10 Tips for Eating or Cooking:

Instead of rice or potatoes, serve millet.

Add millet to your favorite chopped vegetables; make a stir fry.

Add millet to your salad (I like warm millet).

Make breakfast porridge with cooked millet; add your favorite nuts and fruits.

Add ground millet to bread and muffin recipes.

The Hunzas use millet as a cereal, in soups, and for making dense, whole grain bread.

In Indian flat bread called roti are often made from millet flour.
In Eastern Europe, millet is used in porridge and kasha, or is fermented into a beverage.

In Africa it is used to make baby food, and as breakfast porridge.

In some countries it is used as a stuffing ingredient for cabbage rolls.

Food and Safety Tips:

Millet contains small amounts of goiterogenic substances that limit uptake of iodine to the thyroid.
The thyroid function inhibitors can cause goiter when consumed in large quantities; this may
explain the correlation between millet consumption and goiter incidence in developing countries
where millet constitutes a significant part of the diet. Also, in some of these countries there may be a
lack of sufficient dietary iodine.
What would life be like without millet? Fortunately it is readily available for me as it grows right
here in my home province of Alberta. For those of you who thought that millet was just bird food, it is
actually also a powerfood for us. Other powerfoods in this category include:

Brown Rice: Why it is better than white rice?

Oatmeal: 10 smart reasons to enjoy oatmeal and how to find the best.
Quinoa: This nutty flavored powerfood is pronounced keen wa.
Delicious Millet Recipes:
How to Cook Perfect Millet
Millet Pudding (Sugarless and Gluten-Free)
Millet and Buckwheat with Sunflower Seeds

How to Cook Perfect Millet

Diana Herrington | May 20, 2012

| 3 Comments

Millet the Alkalizing Grain!

Some people think millet is a little tasteless but it doesnt have to be!
What learned in my hippie day was to lightly toast it before cooking. This
gives it a richer nutty flavor. Millet has thus become a favorite grain of mine!
Ingredients:
1 cup millet
2 1/2 cups water
1/2 tsp. sea salt
Directions:
1.
2.

3.

Add millet to a pot with a tight fitting lid.

Dry saut on medium heat till golden brown, stirring constantly. NOTE: If you
hear a POPPING noise, your heat is too high.
Add water and sea salt.

4.

Cover with lid, bring to a boil and simmer for 25 to 35 minutes, till all the
water is absorbed (millet should be dry).

5.

OR this only works on an electric stove. Cover with lid, bring to a boil and
simmer for a few minutes, then turn off the heat.

6.

Leave on electric stove burner that you have been cooking on with lid on (do
not peek) Leave for 30 minutes; all the water will be absorbed (millet should
be dry).

7.

Eat.

Millet Pudding, Sugarless, Gluten Free

Diana Herrington | May 20, 2012

| 8 Comments

This is a simple and very nourishing alkaline pudding and it is vegan too.

Ingredients:
2 cup cooked millet (see how to cook millet)
2/3 C sultanas
2 cup Coconut Milk or Almond Milk
1/3 cup Pecans or Almonds, left whole
1/2 cup shredded coconut (unsweetened)
2 Tbsp. Coconut oil
2/3 tsp. light liquid Stevia
2 tsp. Cinnamon
Dash of nutmeg
Dash of cardamom
Pinch of salt
Directions:
1.

Mix all above ingredients except for the pecans or almonds.

2.

Pat in baking dish.

3.

Place pecans or almonds on top of mixture.

4.

Bake at 350 for 50 min 1 hour