Millet

Millet is Creamy like mashed potatoes or fluffy like rice, millet is a delicious grain that can accompany many types of food. As with most grains, millet is available in markets throughout the year.  

Millet is tiny in size and round in shape and can be white, gray, yellow or red. The most widely available form of millet found in stores is the pearled, hulled variety, although traditional couscous made from cracked millet can also be found. The term millet refers to a variety of grains, some of which do not belong to the same genus.

Health Benefits

Millet is more than just an interesting alternative to the more common grains. Our food ranking system qualified it as a good source of some very important nutrients, including manganese, phosphorus, and magnesium.

Although oats have been widely publicized for their heart-protective properties, millet is a grain that should also be included on your list of heart-healthy choices because of its status as a good source of magnesium. Magnesium has been shown in studies to reduce the severity of asthma and to reduce the frequency of migraine attacks. Magnesium has also been shown to lower high blood pressure and reduce the risk of heart attack, especially in people with atherosclerosis or diabetic heart disease. Niacin (vitamin B3) can be of help in lowering high cholesterol.

The phosphorus provided by millet plays a role in the structure of every cell in the body. In addition to its role in forming the mineral matrix of bone, phosphorus is an essential component of numerous other life-critical compounds including adenosine triphosphate or ATP, the molecule that is the energy currency of the body. Phosphorus is an important component of nucleic acids, the building blocks of the genetic code. In addition, the metabolism of lipids (fats) relies on phosphorus, and phosphorus is an essential component of lipid-containing structures such as cell membranes and nervous system structures. A cup of cooked millet will give you 24.0% of the daily value for phosphorus.

The whole kernel of truth: as part of your healthy way of eating, whole grains, such as millet, can significantly lower your risk of cardiovascular disease, obesity and type 2 diabetes.

Millet is thought to have originated in North Africa, specifically in Ethiopia, where it has been consumed since prehistoric times. There is even mention of millet in the Bible as an ingredient for unleavened bread.
Millet is still an extremely important food staple in Africa where finely ground millet is used to make a traditional flatbread known as injera. Since ancient times, millet has been widely consumed in Asia and India as well. The Indian flatbread roti is made from ground millet seeds. In the Middle Ages, before potatoes and corn were introduced, millet became a staple grain in Europe, especially in countries in Eastern Europe.