Ancestral cereal in Asia and Africa, once widely cultivated in Europe, millet is a whole grain that is attributed many health benefits. The key thing to know about the millet seeds.
Millet seeds have nutritional value but is not a miracle food. They are especially interesting because they do not contain gluten. They could have a cholesterol lowering effect, but this is not proven.
millet seeds: the truth about its nutrient content
Small millet seeds (this is the smallest edible cereal with amaranth) and yellow millet seeds have real nutrition qualities. “They have an interesting germ other cereals” informs Beatrice Bénavent Marco, dietician-nutritionist. The seed millet occupies a larger proportion of the whole grain in fact, gold is in it are concentrated the most nutrients.
The millet seeds (if they are whole and unpeeled) are rich in B vitamins (like all cereals) and minerals: manganese, zinc, magnesium, phosphorus, iron but also in silica. They also contain some vitamin E. However, all these microelements are not necessarily well understood. “The presence of phytic acid that iron and zinc have reduced bioavailability” explains dietician-nutritionist. Its rich in magnesium (125 ml cooked millet covers about 10% of our daily needs), however, makes it a useful food for us who are still lacking a bit.
millet seeds: unproven health benefits
millet consumption would increase HDL cholesterol ( “good cholesterol”) and decreased insulin that would reduce the risk of diabetes type 2. However, most studies have been conducted in animals and those that were made in humans have not been conducted in good conditions. “But one could believe that thanks to the presence of fiber, phytosterols and lignans, millet seeds-but not more than other whole grain cereals, or even less than others-may have the ability to filter HDL cholesterol and reduce the absorption of carbohydrates “informs Beatrice Bénavent Marco. Further studies are needed to know if she has a real health bonus.
Cook millet seeds
Millet grain has a flavor reminiscent of hazelnut. It should be rinsed millet seeds before cooking. Cooked millet in 20 minutes as the rice. Expect a volume of millet to two parts water. We can grill it dry in a pan before cooking to enhance its nutty flavor.
millet seeds: its real assets
According to nutritionist, “is above all the fact that it does not contain gluten which makes it an interesting food” informs Beatrice Bénavent Marco.
People with gluten sensitivity can thus consume, to alternate with rice for example. However, millet seeds are not recommended for those who have celiac disease if a “spike crossed in a circle” does not appear on the packaging. “Millet may have been stored with wheat and thus tainted” she explains. Remember, buckwheat and amaranth are also gluten free. Another advantage of this cereal, protein content: 11g per 100g. However, it can not assimilate because it lacks essential amino acids, as is the case for other cereals.
“If they are associated with animal protein, we get an interesting protein intake” said Beatrice Bénavent Marco. What makes a good millet cereal for breakfast, along with milk, cottage cheese. “It is a product not uninteresting either to use instead other seeds to accompany lunch instead of starchy” concludes Beatrice Bénavent Marco.