In the Middle Ages, millet provided the majority of the population with energy and nutrients, but was almost forgotten after the introduction of the potato. Health-conscious people have had the little power grain on their radar for a long time. Current research shows that millet could even be a lever in the global fight against obesity – and minimizes the risk of cardiovascular disease.
Millet is truly a legendary food. The grain plays a major role in the famous folk tale «The Sweet Porridge», is traditionally considered a symbol of fertility and, according to ancient medicine, is said to help against joint problems, tiredness and hair loss. According to the latest analyses, millet helps you lose weight and at the same time brings unhealthy cholesterol levels back to normal levels.
Millet gives hope in the global fight against obesity
Obesity and the worldwide increase in cardiovascular diseases are an ever more serious problem. Doctors and nutritionists are looking for solutions to get the phenomenon under control in a cost-effective and easy-to-implement manner. An answer could be in the millet. An analysis of 19 studies involving a total of over 900 overweight people revealed amazing positive physical changes after just 21 days. The full research report, involving five international and national nutrition and health organizations including the University of Kobe (Japan), was published in the journal Frontiers in Nutrition.1
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Proven positive effect on cholesterol and blood pressure
The study showed that consuming millet reduced total cholesterol by 8 percent and leveled it off from high to normal levels in all subjects studied. At the same time, blood pressure was regulated, with diastolic blood pressure decreasing by five percent. “We were very surprised by the number of studies that have already been carried out on the influence of millet on cardiovascular diseases. This is the first time ever that someone has pulled all of these studies together and analyzed their data,» explains study leader Dr. Seetha Anitha in a media release.2 «The results show very clearly that millet can minimize the risk of cardiovascular diseases.»
Millet scores with a high content of saturated fatty acids – they help you lose weight
If the cardiovascular system gets back into a healthy rhythm, weight loss is a natural side effect. After just three weeks (50 to 200 grams daily) in overweight subjects, the newly found love of millet reduced the body mass index (BMI) by 7 percent (from an average of 28.5 to 26.7). The researchers suspect that the weight loss is due to the particularly high content of saturated fatty acids, which is up to ten times higher in millet than in rice or wheat.
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Glycemic index, calories and nutrients
Millet is gluten free and has a low glycemic index. That means the grain doesn’t spike blood sugar levels. With 11 grams of protein per 100 grams, millet is also very rich in protein and, when cooked, provides a meager 119 calories with a pleasant feeling of satiety. Millet also contains significant amounts of magnesium, phosphorus and iron.3 The latter may have contributed to millet’s reputation as a pick-me-up, since iron deficiency is primarily noticeable through fatigue.
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Inexpensive, robust, climate-friendly – millet has what it takes to become the new food star
Millet is a cheap, climate-friendly and healthy filler that can help you lose weight, according to the study report. All reasons enough for the authors to make millet even more popular worldwide. “Obesity and overweight are increasing globally in both wealthy and poorer countries. We think the return to this traditional staple makes a lot of sense. It could represent the tipping point of some important health problems,” hopes study leader Anitha in conclusion. The special grain always brings variety to the menu.
Sources
- Anitha S, Botha R, Kane-Potaka J, et al. Can Millet Consumption Help Manage Hyperlipidemia and Obesity?: A Systematic Review and Meta-Analysis. Frontiers Nutrition. (2021)
- International Crops Research Institute for the Semi-Arid Tropics ICRISAT. Study shows millets can reduce risk of developing cardiovascular disease. (2021)
- Nutrition Data. Millet, cocked. Nutrition Facts and Calories. (accessed August 19, 2021)