Millet porridge: benefits and harm to health

Millet porridge is a dish made from the seeds of millet, a cereal plant that has been peeled from its outer shell. It is excellent for breakfast and is as good as another popular porridge, oatmeal.

Millet porridge and wheat porridge are two different products that are often confused because of their similar names.

What we will tell you about

Benefits of millet porridge

Gastroenterologist, hepatologist at the Hadassah branch of the Hadassah Clinic in the Skolkovo International Medical Cluster

“It contains an incredible amount of micronutrients: manganese, silicon, zinc, B vitamins.”

According to Rospotrebnadzor, the caloric value of millet porridge on water without added sugar, salt and butter is 105 kcal per 100 g. The dish has 3.2 g of proteins, 0.7 g of fats and 19 g of carbohydrates. If the dish is on milk, these values rise to 123 kcal, and the other indicators are 4.3 g, 4.4 g and 16.3 g, respectively.

Advantages:

1. Controls blood glucose levels. Millet is a low glycemic index (GI) product that prevents blood sugar levels from spiking after a meal. Therefore, millet porridge is a great choice for people suffering from type 2 diabetes. In addition, the dish is a good source of dietary fiber, proteins, essential amino acids, vitamins and minerals.

2. Improves digestion. Millet is rich in dietary fiber – both soluble and insoluble. Fiber is a prebiotic, which means it supports the intestinal microflora.

3. Promotes weight loss. This whole grain product, rich in nutrients and fiber, promotes satiety and prevents overeating.

Cereals such as rice and wheat are easily broken down and processed by the body, often causing hunger shortly after eating. Millet, on the other hand, has a more complex structure and it takes the body longer to break it down, which helps in combating unhealthy eating habits.

4. Supports heart health. Millet is rich in soluble fiber, which traps fat in the intestines and lowers blood cholesterol levels. This reduces the chances of developing atherosclerosis (a disease that affects arterial blood vessels) or heart disease. The cereal is also a good source of magnesium, which prevents heart failure.

Millet porridge satiates well for a long time. As part of a complex diet with the restriction of fast carbohydrates and animal fats, it helps to reduce cholesterol. Also thanks to vegetable fiber, the stool is normalized.

5. Does not contain gluten. People with intolerance to this component or allergic reactions to it can eat the dish without fear.

禁忌症

Adequate consumption of millet porridge does not harm the body. However, it is important to remember the accompanying products in the dish.

So, porridge cooked with milk and butter has a significantly higher caloric value than on water. The amount of salt should also be limited.

Also, some people may be allergic to millet. However, it is not common.

Porridge can not be called an absolutely hypoallergenic product: cases occur, but more often in children.

In addition, excessive use of millet can lead to constipation, so people with chronic digestive problems should be careful.

Types of millet porridge

Porridge can be prepared both from groats and from millet flakes. The first has a coarser texture and, as a rule, it takes a long time to cook, about half an hour.

The second version is made from whole grains of millet, pre-cleaned and flattened into thin flakes. Their cooking time is much shorter and is about three to seven minutes.

How to choose groats in the store?

When buying groats, you should pay attention to the type of product, packaging and shelf life.

It is best to choose millet in a transparent package – so you can examine the kernels. They should be the same shape and size, without crushed grains, dust, debris. As for the color, it is better to choose bright yellow groats – due to the high content of carotenoids, the porridge will be crumbly and tasty. From light-colored kernels, the dish will be more viscous.

When buying a product, look at the date of production and packing. Ground millet has a shelf life of nine months.

How to cook millet porridge for maximum benefits?

Millet before cooking should be thoroughly washed. Such a preliminary preparation will not only get rid of debris, but will also help to reveal the flavor of the groats.

Cook porridge can be cooked with water or milk until ready according to the instructions on the package. Then the dish should be given to insist about 10-15 minutes.

Gastroenterologist recommends to refuse a large amount of sugar and oil in the porridge. Instead, you can add fruits, berries, nuts or dried fruits to improve the flavor.