Millet porridge has been familiar to everyone since childhood, but only some know how healthy it is. We tell you what vitamins and minerals it contains.
Millet porridge is a dish made from polished grain (millet) of a herbaceous plant of the millet genus. It belongs to the cereal family and is cultivated in India, Nigeria and other countries in Asia and Africa. It is also used as feed for livestock and poultry. From the point of view of cultivation, millet is less capricious to weather conditions and external circumstances than other cereals. For example, it resists drought, infertile soil, and insect pests. Millet is divided into two categories – large and small, each with several varieties. Large ones are usually more popular for cultivation and consumption. However, all types have high nutritional value and health benefits.
Millet porridge is a universal dish: it can be eaten for breakfast, lunch or dinner, sweet or salty. It can be either an independent dish or a side dish for meat or poultry. Add pumpkin, nuts, dried fruits, and butter to the porridge and cook it in milk or water.
Millet porridge is high in nutrients and plant compounds that may provide health benefits, such as lowering cholesterol and blood sugar.
Millet is rich in phenolic compounds, especially catechins and ferulic acid. These compounds function as antioxidants, protecting cells from oxidative stress. Ferulic acid has anti-inflammatory properties, affects the rate of wound healing, and protects the skin from ultraviolet radiation. Catechins interact with heavy metals in the bloodstream, preventing poisoning by these substances.
Millet contains more essential amino acids than other grains. These amino acids are involved in protein construction and other crucial processes in the body. Millet also contains more calcium than other cereals: 100 g of millet porridge can provide 13% of the daily requirement for this element. Calcium is essential for healthy bones, blood vessels, muscles, and proper nervous system functioning.
Millet porridge contains a lot of fibre and non-starchy polysaccharides. These two types of indigestible carbohydrates lower blood sugar levels. Millet also has a low glycemic index, which means that, most likely, if you eat a serving of millet porridge without sugar, your blood sugar level will not increase. People diagnosed with diabetes can add this product to their diet.
In one study, 105 people with type 2 diabetes replaced the rice they ate for breakfast with millet, and their blood sugar levels began to decrease. Another experiment involving 64 people with prediabetes showed similar results.
Millet contains soluble fibre. Thanks to it, a viscous substance is formed in the intestines, which retains fats and reduces cholesterol levels in the blood.
The protein contained in cereals helps lower cholesterol levels. This was proven by a study conducted on mice with type 2 diabetes. The subjects were kept on a high-fat diet supplemented with millet protein concentrate. Triglycerides decreased, and good cholesterol levels increased compared to the control group. The blood level of adiponectin, a hormone that has an anti-inflammatory effect, maintains heart health and stimulates the oxidation of fatty acids, is also increased.
Millet porridge does not contain gluten, making it suitable for people with celiac disease or on a gluten-free diet. Gluten is a protein found in wheat, barley, and rye grains. In people with celiac disease, it causes gastrointestinal problems, such as diarrhoea and malabsorption of nutrients. However, those who monitor this element in their diet should always check the product’s composition.
Millet contains antinutrients, which can block or slow down the absorption of nutrients, leading to their deficiency. For example, phytic acid interferes with potassium, calcium, iron, zinc, and magnesium absorption. However, if the diet is varied, the likelihood of experiencing this deficiency due to millet porridge is relatively low.
People with individual intolerance to millet should not eat millet porridge. Although this phenomenon is uncommon, individual intolerance to certain foods in a particular person cannot be ruled out. Therefore, if after eating millet porridge, you always experience discomfort in the abdomen (for example, bloating, increased gas formation) or problems with stool, this is a reason to consider it and consult a doctor to check whether there is an individual intolerance.
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