The short answer is yes. If it’s a concern for you, make sure to buy millet from a source that’s certified gluten-free so there’s no issue with cross-contamination. Learn more here. If you’ve never heard of millet, you’re not alone. The ancient food is more widely known in the Western world as the main ingredient in bird feed than as a diet staple, but that’s primed to change. If you choose to sprout your millet, be mindful that sprouts have a short shelf life and are more prone to foodborne illness. To ensure safety( 33): Like other grains, such as wheat or corn, millet isn't a low-calorie food, so eat it in moderation. A single serving of cooked millet is about 1 cup. Millet expands when cooked, so pay attention to how much you’re serving. How to Cook Millet This crop is also divided into two categories — large and small millets, with major millets being the most popular or commonly cultivated varieties ( 4).

Millet is also a good source of insoluble fiber, which speeds the intestinal transit time and reduces the secretion of bile acids, preventing gallstone formation. Insoluble fiber is also a great addition to your diet because it reduces the risk of breast cancer. By mastering these techniques during our journey together, you’ll be able to cook amazing dishes for yourself or your family that are healthy, nutritious, and, most importantly, delicious! What is Millet and Why You Should Be Eating It If you’ve never cooked with millet, you’ll be pleasantly surprised. Depending on how it’s cooked, millet recipes can have a creamy texture like mashed potatoes or a fluffier, slightly crunchy one like quinoa or rice. Try one of these delicious millet recipes to add this healthy ingredient to your meals! 24 Millet Recipes You’ll Love 1. Breakfast Bowl Millet This perfectly sweet, puffed millet granola is healthy, easy to make, and only requires five simple ingredients! Traditionally, granola is made with rolled oats but I wanted to switch things up a bit for this recipe. Puffed millet can be found in the cereal aisle of the grocery store next to other puffed grains like rice, quinoa, and kamut. You can enjoy this granola like cereal with a bowl of milk or sprinkle it over greek yogurt and whatever fruits are in season. Totally up to you! Recipe Ingredients:Stir-fry booster: Add a small amount of cooked millet right into vegetable stir-fries to give them more heft and texture. Here’s a recipe for a vegetable-rich stir-fry incorporating millet (omit the honey or swap in agave to make this recipe vegan). Originating in Africa and northern China, it is a staple food in the diets of around a third of the planet’s population. 1

When shopping for millets, you should still look for a label that certifies it gluten-free to ensure it hasn’t been contaminated with any gluten-containing ingredients. Summary

Journal of the American Heart Association: “Magnesium Deficiency Causes a Reversible, Metabolic, Diastolic Cardiomyopathy.” Vegetable stuffer: The texture of millet makes it as perfect stuffing for vegetables. It works well in bell peppers, eggplant, and especially winter squashes. Try these simple Millet Stuffed Peppers. Millet’s greatest claim to fame is arguably its favored use among the Hunza people of the Himalayan foothills, known for their longevity. Today, millet is grown around the world, including in North America. Alas, only a small percentage of the crop is used for human consumption, while the rest is used as birdseed and farm animal feed. Buying and storing millet Millets are a gluten-free grain, making them a viable choice for people with celiac disease or those following a gluten-free diet ( 8, 10, 30).

Millet is a small-grained cereal that is gaining popularity in the health food industry. Originating from ancient civilizations in Africa and Asia, millet is a versatile and nutrient-dense grain that can be used in various dishes. Finally, add the cooked millet, diced tomatoes, dried basil, and salt, and stir until well combined. Millets are full of soluble fiber, which trap fat in your gut and can lower the cholesterol level in your blood. That can help reduce your chances of atherosclerosis, or heart disease. Millets are good sources of magnesium, too, which may prevent heart failure. Pilaf grain: Use millet in place of rice, quinoa, and other grains in pilafs. It’s particularly good in Indian-inspired pilafs using dried fruits, toasted nuts, sautéed onion, and even a little fresh fruit like apple or pear. Here’s a lovely recipe for One-Pot Millet Pilaf with Vegetables & Turmeric. Millet is available to buy as puffed millet, millet flakes or hulled millet, all of which have had the hard indigestible cover of the grain removed.

Tips

Pearl millet is the most widely produced variety intended for human consumption. Still, all types are renowned for their high nutritional value and health benefits. Summary You can also reduce the antinutrient content of millet by soaking it at room temperature overnight, and then draining and rinsing before cooking. 15 Shop Grains Last updated:11 February 2021 Foxtail millet is a tiny seed which is light yellow in colour. 3 It can be eaten as an alternative to rice in stir-fries and as an accompaniment to curries. Step Two: Pour the mixture onto a parchment-lined baking tray. Bake for 15 minutes at 325, stirring halfway through, then turn the oven temperature down to 200 and bake for an additional 15 minutes. You can enjoy millets as a breakfast porridge, side dish, salad add-in, or cookie or cake ingredient.

Insulin resistance is a marker for type 2 diabetes. It occurs when your body stops responding to the hormone insulin, which helps regulate blood sugar ( 23). Puffed Millet: Millet is a cereal grain. You can find it “puffed” in the cereal section of the supermarket. Puffed rice or quinoa will also work. Millet is one of the oldest cultivated grains in the world and has been grown throughout Africa and Southeast Asia for thousands of years. Today, it's one of the most important cereals around and is a staple crop for humans and animals. Adiponectin is a hormone with an anti-inflammatory effect that supports heart health and stimulates fatty acid oxidation. Its levels are usually lower in people with obesity and type 2 diabetes ( 27, 28). Fits a gluten-free dietMillet is an incredibly versatile grain that has been used in cooking for thousands of years, but it’s easy to make mistakes when creating a dish with millet. If you want to learn how to make perfect millet every single time, then keep reading! You can cut down a bit on cooking time by preparing in a pressure cooker Instant Pot®. Here are some directions and tips from Minimalist Baker. You can also cook millet using a rice cooker. Here are more tips: Millet Recipes and How to Cook Millet. While widely referred to as a grain, millet is actually a seed. And while birds do love it, it’s easy to see why humans choose it, too. It’s naturally gluten-free, high in fiber and low on the glycemic index, keeping your blood sugar levels stable. ( 1) It’s also an alkaline food, meaning it’s easily digestible, a good option for those with sensitive stomachs.