Are Millets a Superfood?

Superfood. 

We’ve been seeing and hearing this word around a lot lately. But what exactly are superfoods? And what’s so “super” about them? 

Superfoods are foods that have a high nutritional density, meaning they pack in loads of nutrients like minerals, vitamins, and antioxidants. They also contain very few calories. Many superfoods are linked to the prevention of disease and are considered beneficial to a person’s health. 

Popular superfoods like spirulina and wheatgrass can be expensive. But many leafy green vegetables (hello kale!), berries, grains, and nuts offer the same benefits without the hefty price tag. 

At a cost cheaper than rice, millets are an inexpensive grain that pack a “super” nutritional punch. With more essential amino acids than most other cereal grains, millets are high in protein and also contain large amounts of fiber and antioxidants. They’re rich in calcium and have phenolic compounds that strengthen the immune system and help the body with important defenses such as fighting against oxidative stress. 

Because they contain undigestible carbs, millets help to control blood sugar levels and are an ideal food for people with diabetes. Soluble fibers in millet grains help the gut trap fats which aids in cholesterol reduction. And millets are gluten-free, making it a good choice for people with celiac disease or those following a gluten-free diet. 

Besides being great for the body, millet crops are also great for the earth. Requiring very little water, they’re both climate-resistant and drought-tolerant and can continue to thrive in high temperatures. Being less vulnerable to insect attack than other crops, millet cultivation does not require the use of pesticides. Millet seeds can be stockpiled for years, making them a good grain to store away in drought-prone areas.

Millet grains were believed to have been first cultivated in Asia over 4,000 years ago. Once a major crop in Europe during the Middle Ages, millet remains an important staple crop in less developed countries like India and Africa. Today the United States and Europe primarily use these grains for grazing and producing hay but with their high nutritional value and relatively easy and cost-effective growth, millets are gaining popularity in Western cultures. 

In dry, high-temperature conditions, millet grains give a high crop yield and have a short growing season which makes them perfect for cultivating in the semi-arid regions of Asia and Africa. Millets need warm soil temperatures for germination so the crops are usually planted in late May or early June. The grains can be harvested by hand or mechanical thresher just before the seeds ripen. 

Millets are less expensive than quinoa to produce, require 70 percent less water than rice, and have a much shorter growing time than wheat. When looked at from the lens of affordability and sustainability, millets are sensible crops to choose in a world suffering from multiple environmental crises.  

Once harvested, millets can be consumed in their whole grain form, ground into flour, or brewed into various alcoholic beverages. Like rice, they can be used in stir-fries and curries or as a tasty side dish.  Puffed millet is delicious as a cereal and the grains can also be boiled and turned into a sweet or savory porridge. Fermenting millet by soaking it in water for several days reduces cooking time and improves digestibility which means your body more easily absorbs all the nutrients in the grain. 

Millets are an ancient grain because the seeds have been around for thousands of years and have never been hybridized or genetically manipulated. Ancient grains are often more digestible than modern grains. This means the body can more easily digest the beneficial vitamins and minerals millet contains. 

Along with being considered ancient grains, millets are also known as nutri-cereals due to their high nutrient content and multiple health benefits. Millets are classified into two general categories; major and minor. Pearl millet and sorghum are types of major millet while minor millets are fonio, teff, finger, kodo, foxtail, browntop, barnyard, little, and proso. 

Of the millet grains, sorghum and pearl millet are most widely grown throughout the world with pearl millet having the highest yield potential under hostile climate conditions.

Pearl millet is loaded with even more nutrients than other varieties. With its high fiber and water content, pearl millet prevents constipation and ensures a healthy digestive tract and a happy gut. 

Sorghum contains a significant amount of iron and is rich in phenolic compounds. The phenolic compounds act as antioxidants which help the body prevent and fight against inflammation and are believed to inhibit cancer-causing enzyme growth. 

While sorghum and pearl millet are the most common, may be considered the healthiest, and are the easiest of the millets to find in the store, don’t be afraid to try the other varieties as well. Millet grains are fabulously nutritious and whether you’re eating kodo, proso, or sorghum, your body will benefit from all the good nutrition in these little cereal grains.  

With their growing popularity, millets are becoming more common in grocery stores. And the internet is full of a variety of delicious recipes to help you familiarize yourself with these “super” grains. Try making Indian dosa, fermented porridge or fresh-baked bread. Your body, your bank account, and the Earth will thank you for bringing this superfood into your kitchen! 

Curious about other superfoods that won’t break the bank? Try these inexpensive and readily available plant-based foods. 

Millets: Little grains that are rich in soluble and insoluble fiber which means they’re loaded with prebiotics that supports good bacteria in the digestive system. 

Avocado: An excellent source of a high number of vital nutrients like healthy fats, protein, fiber, potassium, and vitamins C, E, and K. Avocados support a healthy immune system and fight against oxidative stress. 

Blueberries: One of the healthiest fruits available, blueberries are rich in antioxidants and protect against cancer and DNA damage which helps with healthy aging. 

Walnuts: More than any other nut, walnuts are a super source of Omega-3s, an essential fatty acid. This nut promotes gut health, decreases inflammation, and may reduce the risk of certain hormone-related cancers. 

Coconut: Another excellent source of healthy fat, the meat of the coconut contains protein and fiber as well as a variety of essential minerals like iron, copper, manganese, and magnesium. The medium-chain fatty acids in coconut also improve endurance, making them a great source of nutrients for athletes. 

Asparagus: Cooked asparagus helps to regulate the digestive system and aids in fighting against gastrointestinal problems. The fiber and flavonoid contents in this vegetable help with liver cleansing and can even reduce the hangover effects of alcohol. 

Garlic: Active compounds in garlic can reduce blood pressure and improve cholesterol levels. Garlic is also known to strengthen the immune system and can the body fight against infections like the common cold. 

Kale: Considered to be one of the most nutrient-dense foods on the planet, kale has large amounts of vitamins A, K, C, and B6. It’s loaded with antioxidants that help to protect the heart, lower blood pressure, and even fight against depression. 

Lentils: Lentils are a wonderful source of plant-based iron and vitamin B1. These nutrients promote a healthy heartbeat which can lower blood pressure and fight against oxidative stress. High amounts of prebiotic fiber promote a healthy digestive system and prevent constipation.