December 18, 2022

by Hania

Traditional Smart Grains

Millets

Millet is the name given to a group of cereals other than wheat, rice, maize and barley. They are mostly tiny in size, round in shape and ready for usage as it is. Millets were widely grown as fodder for out birds and animals until we realized its other health benefits. Since they can easily withstand dry and high temperature with less irrigation or electricity, therefore, less or no pesticides or fertilizers are required for it to grow.

What are millets?

Millets are coarse grains that are traditionally grown and consumed in the Indian subcontinent for over 5000 years. They have high nutritional value and are rich in proteins, vitamins, minerals, and fibres. Unlike other cereals, millets require little water and ground fertility. The sheer affordability of millets also tags them as “poor man’s food grain”.

Millets are available in a variety of types, (Little Millet, Finger Millet, Foxtail Millet, Kodo Millet, Barnyard Millet, Brown top Millet, Pearl Millet, Sorghum Millet etc.) and each has its health benefits. Walk into a supermarket at any time of the year, and you will find millets in stock. That is because of their cultivation across seasons.

Nutritional profile of millets

By any nutritional parameter, millets are far ahead of rice and wheat In terms of their mineral content, compared to rice and wheat. Each one of the millets has more fibre than rice and wheat. Finger millet has thirty times more Calcium than rice while every other millet has at least twice the amount of Calcium compared to rice. In their Iron content, foxtail and little millet are so rich that rice is nowhere in the race. While most of us seek a micronutrient such as Beta Carotene in pharmaceutical pills and capsules, millets offer it in abundant quantities. The much-privileged rice, ironically, has zero quantity of this precious micronutrient. In this fashion, nutrient to nutrient, every single millet is extraordinarily superior to rice and wheat and therefore is the solution for the malnutrition that affects a vast majority of the population.

Benefits of Millets

Lowers the risk of diabetes – Millets helps to lower blood glucose levels and improves insulin response. Besides, the magnesium present in millets is a co-factor in various enzymes involved in the secretion of insulin and metabolism of glucose in the body. Whole grains improve insulin sensitivity by lowering glycemic index of the diet by increasing content of fiber, magnesium, and vitamin-E.

Glycaemic Index is a scale that ranks carbohydrates by how much they raise the blood glucose levels compared to a reference food. Glycaemic Index is based on the quality and not the quantity of carbohydrates. Millets have a low Glycaemic index compared to most other cereals. Since millets have a low glycaemic index they increase satiety by decreasing hunger because it slows the rate of digestion. Type of starch (amylose/amylopectin) also influences the glycaemic index. Millets have a high amylose content which is why they are slow absorbing and sustainably release sugar to our blood and enable to work for long durations.

Millets are a powerhouse of nutrients. They have reclaimed their space in the kitchen of those more health conscious. Millets boost your health and improve weight loss, besides being gluten-free. Speak to any fitness enthusiast, and they will vouch for the miraculous benefits of eating millets.

Millets are a rich source of phosphorus which is an important mineral for energy production and is an essential component of ATP – the energy store of the body. It also forms an essential part of nervous system and cell membranes. A cooked cup of millet provides 26.4% daily need for magnesium and 24% daily need for phosphorus. Magnesium from millets also helps to relax blood vessels, enhances nutrient delivery by improving the blood flow and maintains the blood pressure and thus further protects the cardiovascular system. Millet is such a grain that should be included in the list of heart-healthy choices because of its status as a good source of magnesium. Magnesium increases insulin sensitivity and lowers triglycerides. It also acts as a co-factor for more than 300 enzymes. Lignans present in millets are converted to mammalian lignans and entero-lactone by the healthy gut micro flora in our body which is thought to protect against breast cancer as well as heart diseases.

Research validates the goodness of millets in 2010, a study published in the Pathophysiology journal said that eating Korra (Foxtail Millet) could help bring down blood glucose in diabetics. The same year, a research paper published in the Journal of Agricultural and Food Chemistry confirmed that all millets are rich sources of antioxidants, while another study in Nutrition Research concluded that millets may be useful in preventing cardiovascular disease. Incorporate them into your diet to gain the following benefits.

• Millets aids weight loss
• Millets keeps your blood sugar levels low
• Millets boost your immunity
• Millets reduces cardiovascular risks
• Millets prevents asthma
• Millets helps your digestion
• Millets acts as an antioxidant

Millets flew under the radar with the presence of more popular cereals, like rice and wheat. It was only recently that health and fitness enthusiasts from across the world understood its potential. The health benefits that the humble food grain offers are truly unique. Unlike wheat and rice, millet cultivation is incredibly sustainable. This food grain benefits our bodies by strengthening our immunity, keeping diseases in check, and aiding weight loss. In addition, millets take longer to break down in the body and keep us satiated for longer.

There are many ways to include millets in your diet. You can use this food grain as a cereal substitute, make porridge, infuse it into cupcakes – the uses of millets in cuisine is endless. You can cook them for breakfast, lunch or dinner. Use millet rice instead of white rice in your recipes, and your dishes will be significantly healthier.

So include this super food into your everyday diet and notice the positive changes it brings to your life.

SHOULD MILLET BE SOAKED BEFORE COOKING?

Soaking is optional, but we “hania” prefer soaking the millet. Soaking millet before cooking has so many benefits. Some of them are..

• Soaking makes it easier to digest, and all nutrients will become bioavailable.
• Soaking gives the millet porridge that creamy texture. Millet will have a hard outer cover, and you can feel that in the cooked millet texture. So soaking will yield creamy porridge.
• Soaking will yield fluffy millet. If you want to use cooked millet for a salad or pilaf, a fluffy texture would be good.

HOW TO COOK MILLET

Here we recommend you three easy cooking methods of millet using stovetop pan, stovetop pressure cooker, and Instant pot. All of these methods cook perfect millet in under 30 minutes.

STOVETOP INSTRUCTIONS

• Heat a thick-bottomed cooking pot or pan. Add the drained millet, water to the cooking pot, and close it partially with the lid. 
• For soaked millet, use 1.5 cups water for every 1 cup of millet. For unsoaked millet, the millet to water ratio is 1:2 (For every 1 cup millet, use 2 cups of water).
• Increase the heat to high and let the water come to boiling. It will take around 5 minutes.
• Now reduce the flame to low and close the lid completely.
• Let the millet cook until all the water is absorbed. It will take around 6 to 8 minutes for pre-soaked millet and 10-13 minutes for unsoaked millet.
• Millet will be cooked by the time all water is soaked up. Now switch off the flame and let it sit for ten more minutes.
• After 10 minutes, fluff it up with a fork, and the cooked millet is ready to use.

INSTANT POT INSTRUCTIONS

• Add drained millet, water, and a teaspoon of oil to the inner pot. Check the millet water ratio sectionfor the amount of water.
• Close the lid properly, move the steam releasing valve to the SEALING position.
• Select manual or pressure cook mode and cook it on HIGH PRESSURE for 4 minutes if using pre-soaked millet. Cook it for 8 minutes if using unsoaked millet.
• Switch it off once done, wait for 10 minutes and do a normal pressure release.
• Fluff it up with a fork, and the millet is ready to use.

STOVETOP PRESSURE COOKER INSTRUCTIONS

• Add millet, water, and teaspoon of oil to the pressure cooker.
• Close the lid and let it cook for 1 to 2 whistles on medium-high flame for pre-soaked millet. It will take around 5 minutes. For unsoaked millet, cook it for 2-3 whistles, about 7 to 8 minutes.
• Once done, take it out of the heat and let the pressure release naturally.
• Once the pressure is released completely, remove the lid fluff it up with a fork.

RICE COOKER INSTRUCTIONS

• Add drained millet, water, and teaspoon of oil to the rice cooker’s inner pot.
• If you are using soaked millet, use 1.5 cups of water for every 1 cup of millet. For unsoaked millet, for every 1 cup of millet, use 2 cups of water.
• Close the rice cooker with its lid and use a white rice setting if your rice cooker has options to select. Else select the cook button.
• Once the rice cooker finishes cooking, switch it off and let it rest for 10 minutes. Then fluff up the millet, and it is ready to use.

FREQUENT QUESTIONS:…

How much does 1 cup of dry millet yield?

One cup of raw millet will yield around 4 to 4.5 cups of cooked millet.

Do you have to wash the millet before cooking?

I always wash them as there might be dirt in them. However, if you get pre-washed millet, then it is not necessary to wash the millet.

How long does it take to cook millet?

It depends on the cooking method, but millet can be cooked in under 30 minutes using any technique. Check the recipe card on all modes of cooking.

Is millet healthier than rice?

Millets are healthy and take less water to grow when compared to rice, so they are a sustainable choice. Though millets are nutritious, they contain goitrogens. Therefore, people with thyroid disorders should eat them in moderation.

Can you eat millet every day?

Yes, but moderation is the key. And we should try to include all types of grains (like rice, wheat, buckwheat, cassava, amaranth) in our day-to-day cooking. Along with grains, the right amount of pulses, legumes, and vegetables makes the complete meal.

How do you eat millet?

Eat it like rice, with curry or dal as a side dish. You can use millet to make fried rice, lemon rice, salad, porridge, and many more.

Are millets good for dinner?

You can have millet for any meal. Portion control and balancing it with veggies and other foods is the key.