BENEFITS OF MILLET
✓ Source of plant-based proteins
✓ Antioxidant
✓ Improves diabetes
✓ Helps with weight loss
✓ Potentially anti-cancer
✓ Improves hair beauty
What is millet?
The “millet” is a general term that refers to several plants of the grass family. It includes common millet (Panicum miliaceum), foxtail millet (Setaria italica), finger millet (Eleusine coracana), and pearl millet (Pennisetum glaucum), which is the most well-known.
It is often confused with sorghum, another plant of the grass family.
Also called ‘little millet’, it is one of the oldest cereals cultivated by humans.
The earliest evidence of its domestication dates back to around 4,800 years ago. The plant grows in the dry areas of Africa (Mali, Nigeria…) and Asia (India, China…). It produces long ears covered with seeds that are harvested at the end of summer.
Millet seeds are part of the staple food of local populations. They are rich in nutrients (protein, fiber…) and prevent nutritional deficiencies. They also have antioxidant effects, help manage diabetes, and aid in weight loss. Finally, they are potentially anti-cancer.
Even today, millet is one of the most important crops in India and Africa. This plant can resist drought and grow in the most arid regions.
Like sorghum, it is considered a food of the future in the face of climate change. According to the FAO (United Nations Food and Agriculture Organization), it is one of the solutions to the world’s food security problem.
Nutritional composition
- Acides aminés
- Vitamines : B1, B2, B5, B6, B9, E, K
- Minéraux et oligo-éléments : fer, magnésium, calcium, manganèse, phosphore, zinc
- Protéines
- Fibres
- Glucides
- Lipides
- Actifs antioxydants : polyphénols, catéchines, acide férulique
Benefits of millet
🌿 Source of plant-based proteins
The seeds provide about 11 g of protein per 100 g. Thus, they are among the best sources of plant proteins.
They are ideal for reducing meat consumption and avoiding protein deficiency. They are well suited to flexitarian, vegetarian, or vegan diets.
These proteins contain many amino acids, some of which are essential to the body. Notably, they include isoleucine, leucine, and methionine. Finally, millet is one of the few plant foods that contains tryptophan.
This review from the Federal Rural University of Rio de Janeiro (Brazil) examined the food potential of pearl millet.
🥝 Antioxidant
The seeds contain various antioxidant compounds. Among them are polyphenols, catechins and ferulic acid. The latter is also present in oats and buckwheat.
This molecule protects the body from free radicals and strengthens the natural defense mechanisms. It notably activates the Nrf2 protein, which stimulates the production of glutathione and antioxidant enzymes in the body.
This review from Maharishi Markandeshwar University in Haryana (India) shows the antioxidant action of ferulic acid.
🍭 Improves diabetes
Consumption of millet seeds appears to have beneficial effects on type 2 diabetes (diabetes mellitus). For one, they contain soluble fiber. These fibers lower blood sugar levels, limit post-meal glycemic spikes, and improve insulin resistance.
On the other hand, they are rich in magnesium. Thus, 125 g of seeds are enough to meet 10% of the recommended daily requirements. This mineral helps regulate blood glucose. It is essential for insulin action.
Finally, this cereal has the advantage of having a moderate glycemic index (70).
This review from Aberystwyth University (United Kingdom) shows the beneficial effects of millet seeds on diabetes.
🏃🏻♂️ May help with weight loss
Thanks to its high content of soluble fiber, millet can help maintain a slim figure or lose weight. Indeed, once in the stomach, its fibers swell and form a viscous gel. They promote satiety and limit snacking during the day.
Its proteins also have a satiating effect. Moreover, by increasing metabolism, they promote fat burning.
Further studies are needed to confirm millet’s effectiveness for weight loss and obesity.
🔬 Potentially anti-cancer
The phenolic compounds it contains have anticancer potential. Through their antioxidant action, they eliminate free radicals that contribute to cancer development. At the same time, they inhibit the proliferation of cancer cells and induce their apoptosis (programmed cell death).
Studies have also shown its usefulness in the treatment of hair loss (alopecia) induced by chemotherapy.
This study from San Gerardo Hospital in Milan (Italy), conducted in cancer patients, shows how common millet prevents hair loss.
🧝♀️ Improves hair beauty
Millet improves the appearance of hair by making it stronger and more resilient. The seeds contain the miliacin, a natural compound that acts beneficially on the hair bulbs.
They are also rich in vitamin E, which promotes hair growth and protects hair from free radicals.
Finally, they also contain zinc, which stimulates keratin production.
This study by the company DIVA Expertise (France), conducted in women, shows how miliacin improves hair appearance.
How to consume millet?
Hulled millet seeds
To be eaten, the seeds must be dehulled and freed from their very hard husk. They are then cooked like semolina or rice. They can be used to make vegetarian patties and balls, gluten-free couscous, risottos… They can accompany vegetable, meat, or fish dishes.
They have a mild, nutty flavor. You can also enjoy them in sweet form, in desserts, mueslis, or baked goods.
Millet flour
Millet flour is a delicious gluten-free flour. Thus, it is an excellent alternative to wheat flour. It mainly has hazelnut notes. It is used to make pancakes, waffles, cookies… and gluten-free breads.
Mix it with another gluten-free flour, such as rice flour, at about 30 %.
Millet flakes
Once dehulled and washed, the seeds are steamed to obtain flakes. These are eaten like rolled oats. Add them to mueslis, cereal bars, patties, yogurts…
Their fairly neutral taste allows for many sweet or savory recipes.
Millet milk
This is a plant-based drink, gluten-free and lactose-free. The seeds are soaked in water for several hours. Then the mixture is drained and blended to obtain a creamy texture.
Millet milk can be consumed cold or hot. Pour it over your cereal or use it in your baking and pastry preparations.
Consume sustainably: favor local, organic, and fair-trade millet
✓ Currently, millet is mainly imported from India, Nigeria, and China. In France, its cultivation is still limited and is concentrated in the southwest (Poitou-Charentes, Gers…) and in the Pays de la Loire.
✓ If possible, choose seeds grown in France and from organic farming. There are also fair-trade channels that support small producers.
Dosage
The recommended dosage is 25 to 30 g of millet seeds per day.
Contraindications and side effects
Consumption of millet has certain contraindications:
- Par mesure de précaution, les graines de millet sont déconseillées aux femmes enceintes et allaitantes et aux jeunes enfants ;
- Les personnes souffrant de problèmes de thyroïde doivent en consommer avec modération.
Consumption of millet has very few side effects. This cereal is very well tolerated by people with sensitive intestines (irritable bowel syndrome).
If you experience side effects, stop consuming it and consult a doctor.
Sources and scientific studies
Jérémy Clotault, Anne-Céline Thuillet, Marylène Buiron, Stéphane De Mita, Marie Couderc, Bettina I G Haussmann, Cédric Mariac, Yves Vigouroux, 2012. Evolutionary history of pearl millet (Pennisetum glaucum [L.] R. Br.) and selection on flowering genes since its domestication.
Amanda M Dias-Martins, Kênia Letícia F Pessanha, Sidney Pacheco, José Avelino S Rodrigues, Carlos Wanderlei Piler Carvalho, 2018. Potential use of pearl millet (Pennisetum glaucum (L.) R. Br.) in Brazil: Food security, processing, health benefits and nutritional products.
Ashun Chaudhary, Vivek S Jaswal, Sonika Choudhary, Sonika, Ajay Sharma, Vikas Beniwal, Hardeep S Tuli, Sanjeev Sharma, 2019. Ferulic Acid: A Promising Therapeutic Phytochemical and Recent Patents Advances.
Jason Kam, Swati Puranik, Rama Yadav, Hanna R Manwaring, Sandra Pierre, Rakesh K Srivastava, Rattan S Yadav, 2016. Dietary Interventions for Type 2 Diabetes: How Millet Comes to Help.
G Gardani, R Cerrone, C Biella, B Galbiati, E Proserpio, M Casiraghi, O Travisi, M Meregalli, P Trabattoni, L Colombo, L Giani, G Messina, J Arnoffi, P Lissoni, 2007. A case-control study of Panicum Miliaceum in the treatment of cancer chemotherapy-induced alopecia.
Mayoura Keophiphath, Christophe Courbière, Léana Manzato, Irène Lamour, Emmanuelle Gaillard, 2020. “Miliacin encapsulated by polar lipids stimulates cell proliferation in hair bulb and improves telogen effluvium in women”.
