In ancient times, millet was one of the most famous and cultivated grains, but over time it was replaced by other more profitable grains: wheat, rice and corn. The production and use of millet has gradually declined, but lately it has started to regain attention due to its versatility, taste and nutritional capacity, especially for those on a gluten-free diet. So much attention is being paid to millet lately that 2023 has been declared by the United Nations as the International Year of Millet at the suggestion of the government of India, one of the major millet consuming countries.
Millet is drought resistant and generally not attacked by pests. Millet is an important crop in some parts of the world, but is generally not traded on a large scale, so it has not been genetically modified. It is not important enough for large companies to be interested in investing in genetic modification to achieve higher millet yields. For now.
Why should we consume millet
Millet is not a cereal, but a pseudocereal, i.e. a grass seed. It is naturally gluten-free, if we consume it as such, in products prepared at home. Processed products may contain gluten or traces of gluten, because millet dough does not “bind”, so it needs auxiliary ingredients. And here things are the same as with genetic modification, millet is not in high demand, at least in Romania, so there are not many processed millet products.
Millet is rich in niacin, an important enzyme for the body. It also contains vitamins and minerals, such as vitamin A, B vitamins, phosphorus, potassium, calcium, iron, zinc, antioxidants. It has fibers, both soluble and insoluble, which help gut health by feeding beneficial bacteria and intestinal peristalsis (combats constipation), and reduces “bad” cholesterol. It is rich in complex carbohydrates and low in simple ones, which helps to maintain low blood sugar (it does not spike the blood sugar curve too much after ingestion). It contains a significant amount of vegetable protein, so we can add it to the diet for this feature as well.
If we have a gluten-free diet and we have excluded grains containing this protein (wheat and all its derivatives, barley, rye), we can successfully replace them with millet, to replace the nutrients removed with those grains.
If we have been on an anti-inflammatory exclusion diet, we can try reintroducing pseudocereals, including millet. In the Paleo diet opinions are divided regarding the consumption of millet, so the only parameter we should take into account is the tolerability of our own body. Sometimes we can tolerate certain foods in small amounts, so we shouldn’t completely exclude a food group for life. We can determine the degree of tolerability and still enjoy the vitamins, minerals, enzymes and other goodies in those products. Only excess is harmful, regardless of how beneficial some foods may be, nothing should be eaten in excess.
Cautions regarding the consumption of millet
In countries where millet is a staple diet, cases of goiter and thyroid problems are common. Millet has been found to contain goitrogens in studies. Foods containing goitrogens are capable of disrupting thyroid function by inhibiting the body’s ability to use iodine. The list of goitrogenic foods is long, it’s not just millet. If you have thyroid problems, in addition to millet, you should also pay attention to the consumption of: African cassava, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, flax seeds, kale, collard greens, mustard, peaches, peanuts, pine nuts, white radishes, red radishes, spinach, strawberries, sweet potato, turnips, watercress, berries, red wine, soy products such as tofu, tempeh, edamame and soy milk, teas, especially green varieties, white and oolong. So if you have thyroid disease and avoid eating millet, you should also avoid eating the foods listed above.
One study determined that the thyroid is affected when millet provides 74% of a person’s daily calories. So it takes a very high consumption of millet for the goitrogens present in it to affect thyroid activity.
About the phytic acid content. Phytic acid is a substance found in legumes, grains, seeds and nuts. It is also called inositol hexaphosphate and IP6. This acid is the main way phosphorus is stored in these plants. When phytic acid is consumed, it binds with other minerals to create phytates. Because humans do not have enzymes to break down phytates, the nutrients cannot be absorbed into the body. So phytic acid is an anti-nutrient because it blocks the absorption of certain minerals in the body. When we eat foods rich in phytic acid, the molecules bind to certain minerals in the digestive tract, preventing their absorption. The highest concentrations of phytic acid are found in raw, unprocessed plant foods.
Recent studies have shown that the anti-nutrient effect of phytic acid occurs only when large amounts of phytates are consumed in a diet that is already nutritionally deficient. It also only affects the absorption of nutrients consumed at the same meal. So you should be more wary of processed foods that are already devoid of nutrients than the phytic acid present in a bean stew or millet bread.
There are ways to get rid of most phytates. These are: sprouting, cooking, baking, soaking, fermenting, leavening. People who regularly consume high amounts of phytic acid, such as vegetarians and vegans, may benefit from consuming mineral absorption enhancers such as garlic and onions. These foods increase the absorption of minerals such as iron and zinc, counteracting the effect of phytates.
How to consume millet
Preferably in unprocessed foods. We can find millet in health food stores, physical ones or online. We find it in the form of shelled seeds, from which we can prepare stew, pilaf, soups or bread. We also find it in the form of flour, at a more affordable price than gluten-free flour mixes (as I said before, millet does not contain gluten). Millet flour can be used to make polenta, bread, pies and other baked goodies. We can also find it in the form of millet flakes for breakfast.
Conclusions
Millet is a pseudocereal. For now, it is not genetically modified, unlike the grains commonly consumed worldwide, so it is safer for consumption. It contains all the nutrients from the “carbohydrate” food group, without gluten.
Although it is labeled as having goitrogens, the amount ingested would have to be very high for them to affect the body. To make a comparison, the quantity should be that in which bread is consumed in Romania, daily, at every meal and with any food.
Regarding phytic acid, all grains, seeds, nuts and legumes contain it, millet is no exception. There are very simple ways to remove phytic acid before consumption. We should pay more attention to the nutrient-poor food that most people eat, rather than the “danger” of phytates.
Don’t eliminate millet from your diet just because you read some alarmist articles on the net, written to attract clicks and make more money. Give it a chance, it’s one of the best foods you can eat, an ancient food still untouched by modernity.
