Millet is a cereal very nutritious ancient that often goes unnoticed in our daily diet. And it shouldn't be that way given its many health benefits and its versatility in the kitchen. Discovering them and knowing how to cook it can be the first step to incorporating this cereal into our diet. And to that end we talked at length today about this cereal, take note!
What is millet?
As we have already mentioned, millet is a cereal cultivated since ancient times and native to Asia and Africa. There are numerous varieties, one of the most common being pearl millet, whose appearance is that of small pale yellow balls.
With a mild flavor and a loose, spongy texture when cooked, it is very versatile in the kitchen. It is, furthermore, gluten free, making it an excellent alternative for people with gluten sensitivity or celiac disease.
Benefits of millet
Millet is an extremely nutritious and beneficial for health, making it an excellent alternative for a balanced and varied diet. Discover its many benefits with us and be encouraged to include millet in your diet to enjoy all of them!
- Nutritious. Millet is an excellent source of carbohydrates, proteins, fiber, B complex vitamins, magnesium, phosphorus, iron and zinc, among other essential nutrients for the proper functioning of the body.
- High protein content: Provides a significant amount of high-quality proteins, essential for the growth and repair of tissues in the body.
- Contributes to good intestinal health: The fiber present in millets helps prevent constipation and maintain good intestinal health.
- Facilitates digestion: Thanks to its high fiber content, millet promotes digestion and prevents gastrointestinal problems.
- Regulates blood sugar: Millet has a low glycemic index, meaning it releases glucose gradually into the bloodstream, helping to keep sugar levels stable and preventing glucose spikes. Something especially beneficial for people with diabetes or a predisposition to sugar spikes.
- Antioxidant properties: Millet contains a good amount of antioxidants such as polyphenols and phenolic acids, which help fight free radicals and protect cells from oxidative damage.
- Benefits for cardiovascular health. Millet is rich in antioxidants and healthy fatty acids, which contribute to cardiovascular health and reduce the risk of heart disease. Millet also contains nutrients such as magnesium and potassium that help keep blood pressure under control, as well as prevent cardiovascular diseases.
- It helps control weight: Being satiating and low in calories, consumption of millet can help control weight.
How to incorporate it into your recipes
Incorporating millet into your diet regularly can provide you with numerous health benefits. And you will not lack ways to do it since the millet can be enjoyed in various preparations as in salads, side dishes, soups or substitute for rice in main dishes. But also in the form of flour to prepare pancakes or bake breads, cookies or desserts.
It is also a good alternative for people who follow a gluten-free diet, so the whole family can enjoy it. To do so, yes, you must always cooked in order to soften it and make it more digestible, as also happens with the quinoa. Cooking millet also helps release its nutrients and facilitates its absorption by the body.
To cook it, it must first be washed under cold water to remove impurities and then place it in a pot with water or broth in a proportion of one cup of millet to two cups of water. Bring to a boil, add a little salt, reduce the heat to low and cook, covered, for around 15-20 minutes. Ready to eat!