millet or rice?

[LaoHongBiscuit]

krishijagran.com

Millet or Rice: Which is Healthier?​

As health-related diseases are growing worldwide, scientists are now returning to the old diet. The things that our ancestors used to eat thousands of years ago, are now in trend in the form of superfoods.
Sandeep Kr Tiwari Updated 21 October, 2022 2:22 PM IST Published on 21 October, 2022 12:31 PM IST

In comparison to rice, millet has a higher glycemic index.
For this reason, awareness about millets has increased in the last few years and will increase further in the days to come. The U.N. General Assembly also adopted a resolution, sponsored by India & supported by more than 70 nations, declaring 2023 as the International Year of Millets.
But the problem is that people still aren’t aware of the benefits of millet. They still prefer eating rice and not millet. Hence in this article, we have made a nutritional comparison of millet and rice.
Millets contain more enzymes, vitamins, and minerals than rice. Apart from this, the amount of soluble and insoluble fibers is also high in millets.
Fiber, phosphorus, iron, magnesium, copper, zinc, and vitamins B1, B2, B3, B5, and B6 are all abundant in millet. When it comes to diet, they are the best option. The glycemic index of rice is lower. For general health, millet is a preferable alternative.

Nutritional comparison between Millet and Rice:​

Glycemic index
In comparison to rice, millet has a higher glycemic index. With a GI of 71, millet is categorized as a food with a high glycemic index. With a GI of 60, rice is categorized as having a medium glycemic index.
Note: The glycemic index is a system of assigning a number to carbohydrate-containing foods according to how much each food increases blood sugar.
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Carbohydrates
Millet contains 73g of carbohydrates which fill 24% of the daily recommended value. On the other hand, rice contains 28g of carbohydrates, filling 9% of the daily recommended value. Rice has a lower fibre content than millet when comparing the fibre level of each food, whereas millet provides 36% of the daily required amount.
Calories
When compared to rice, millet has three times more calories. Compared to rice, which has 130 calories per 100g, millet has 378 calories. The significant difference in calories must be taken into consideration.

Millet Vs Rice: Health Impact​

Cardiovascular health
Millet contains phytochemicals that have protective characteristics against cardiovascular diseases and the property of controlling serum lipid levels.
It's important to note that moderate consumption of white rice has no connection to the development of cardiovascular disease.
Diabetes
Millet contains tannins that have anti-obesity properties, in turn reducing risks of metabolic syndrome and diabetes.

Diet And Weight Loss​

Millet contains more calories and carbohydrates than other grains, but they are also higher in fibre, which helps you feel fuller for longer and supports a healthy digestive system. They are usually part of weight loss diet routines as an alternative filler food to rice because they are richer in fiber, vitamins, and minerals.
If you follow a calorie-restricted diet, rice as part of a well-balanced meal will aid in weight loss. Because eating rice makes you feel fuller than eating the actual meal, this strategy works. Although rice is frequently used in Asian cuisines, it is also connected with nutritious meals, which helps to maintain good health.
First published on: 21 Oct 2022, 12:31 IST

 

[LaoHongBiscuit]

usually I make congee at home quarter cup of rice and a tablespoon heap of yellow millet 小黄米

 

[LaoHongBiscuit]

What Is Millet? Nutrition, Benefits, and More
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Millets have numerous health benefits, including helping to lower your blood sugar and cholesterol levels. They’re also gluten-free, so people with celiac disease or gluten sensitivities can enjoy them.

Millets are a group of cereal grains that belong to the Poaceae family, commonly known as the grass family (1).
It’s widely consumed in developing countries throughout Africa and Asia。 While it may look like a seed, millet’s nutritional profile is similar to that of sorghum and other cereals (2Trusted Source).

Millets have gained popularity in the West because they are gluten-free and boasts high protein, fiber, and antioxidant contents (3Trusted Source).

This article reviews everything you need to know about millets, including their nutrients, benefits, and downsides.

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Attributes and types of millet​

Millets are a group a small, round whole grains grown in India, Nigeria, and other Asian and African countries。 Considered an ancient grain, they are used both for human consumption and livestock and bird feed (4, 5Trusted Source).

They have multiple advantages over other crops, including drought and pest resistance. They’re also able to survive in harsh environments and less fertile soil. These benefits stem from their genetic composition and physical structure — for example, its small size and hardness (4, 5Trusted Source, 6Trusted Source).

Although all millet varieties belong to the Poaceae family, they differ in color, appearance, and species.

This crop is also divided into two categories — large and small millets, with major millets being the most popular or commonly cultivated varieties (4).

Large millets include:

• pearl
• foxtail
• proso
• finger (or ragi)

Small millets include:

• Kodo
• barnyard
• little
• Guinea
• browntop
• fonio
• adlay (or Job’s tears)

Pearl millet is the most widely produced variety intended for human consumption. Still, all types are renowned for their high nutritional value and health benefits.

Summary
Millets are small cereal grains that belong to the grass family. Resilient in harsh environments, it’s commonly cultivated in Asian and African countries.

Like most cereals, millets are starchy grains — meaning that they’re rich in carbs. Notably, they also pack several vitamins and minerals (4).

One cup (174 grams) of cooked millet packs (7Trusted Source):

• Calories: 207
• Carbs: 41 grams
• Fiber: 2.2 grams
• Protein: 6 grams
• Fat: 1.7 grams
• Phosphorus: 25% of the Daily Value (DV)
• Magnesium: 19% of the DV
• Folate: 8% of the DV
• Iron: 6% of the DV

Millets provide more essential amino acids than most other cereals. These compounds are the building blocks of protein (4, 8Trusted Source, 9Trusted Source).

What’s more, finger millet boasts the highest calcium content of all cereal grains, providing 13% of the DV per 1 cooked cup (100 grams) (4, 10Trusted Source, 11Trusted Source).

Calcium is necessary to ensure bone health, blood vessel and muscular contractions, and proper nerve function (12Trusted Source).

Summary
Millets are starchy, protein-rich grains. They provide plenty of phosphorus and magnesium — and finger millet packs more calcium than any other cereal.

Millets are rich in nutrients and plant compounds. Therefore, they may offer multiple health benefits.

Rich in antioxidants​

Millets are rich in phenolic compounds, especially ferulic acid and catechins. These molecules act as antioxidants to protect your body from harmful oxidative stress (10Trusted Source, 13Trusted Source, 14Trusted Source, 15Trusted Source, 16Trusted Source).

Studies in mice link ferulic acid to rapid wound healing, skin protection, and anti-inflammatory properties (17Trusted Source, 18Trusted Source).

Meanwhile, catechins bind to heavy metals in your bloodstream to prevent metal poisoning (16Trusted Source, 19Trusted Source).

While all millet varieties contain antioxidants, those with a darker color — such as finger, proso, and foxtail millet — have more than their white or yellow counterparts (13Trusted Source).

May help control blood sugar levels​

Millets are rich in fiber and non-starchy polysaccharides, two types of undigestible carbs that help control blood sugar levels (10Trusted Source, 20Trusted Source).

This cereal also has a low glycemic index (GI), meaning that it’s unlikely to spike your blood sugar levels (8Trusted Source, 21Trusted Source).
Thus, millets are considered an ideal grain for people with diabetes.

For instance, a study in 105 people with type 2 diabetes determined that replacing a rice-based breakfast with a millet-based one lowered blood sugar levels after the meal (21Trusted Source).

A 12-week study in 64 people with prediabetes gave similar results. After eating 1/3 cup (50 grams) of foxtail millet per day, they experienced a slight reduction in fasting and post-meal blood sugar levels, as well as a decrease in insulin resistance (22Trusted Source).
Insulin resistance is a marker for type 2 diabetes. It occurs when your body stops responding to the hormone insulin, which helps regulate blood sugar (23Trusted Source).

What’s more, in a 6-week study in rats with diabetes, a diet containing 20% finger millet led to lower fasting blood sugar levels and a drop in triglyceride and cholesterol levels (24Trusted Source).

May help lower cholesterol​

Millets contain soluble fiber, which produces a viscous substance in your gut. In turn, this traps fats and helps reduce cholesterol levels (10Trusted Source).

One study in 24 rats found that those fed foxtail and proso millet had significantly reduced triglyceride levels, compared with the control group (25Trusted Source).
Additionally, millet protein may help lower cholesterol.

A study in mice with type 2 diabetes fed them a high fat diet with millet protein concentrate. This led to a decrease in triglyceride levels and significant increase in adiponectin and HDL (good) cholesterol levels, compared with the control group (26Trusted Source).

Adiponectin is a hormone with an anti-inflammatory effect that supports heart health and stimulates fatty acid oxidation. Its levels are usually lower in people with obesity and type 2 diabetes (27Trusted Source, 28Trusted Source).

Fits a gluten-free diet​

Millets are a gluten-free grain, making them a viable choice for people with celiac disease or those following a gluten-free diet (8Trusted Source, 10Trusted Source, 30Trusted Source).

Gluten is a protein that occurs naturally in grains like wheat, barley, and rye. People with celiac disease or non-celiac gluten sensitivity must avoid it because it triggers harmful digestive symptoms, such as diarrhea and nutrient malabsorption (29Trusted Source).

When shopping for millets, you should still look for a label that certifies it gluten-free to ensure it hasn’t been contaminated with any gluten-containing ingredients.

Summary
Millets are gluten-free grains that are rich in antioxidants, soluble fiber, and protein. In particular, they may lower cholesterol and blood sugar levels.

Despite millets’ multiple health benefits, they also contains antinutrients — compounds that block or reduce your body’s absorption of other nutrients and may lead to deficiencies (31Trusted Source).

One of these compounds — phytic acid — interferes with potassium, calcium, iron, zinc, and magnesium uptake。 However, a person with a balanced diet isn’t likely to experience adverse effects.
Other antinutrients called goitrogenic polyphenols may impair thyroid function, causing goiter — an enlargement of your thyroid gland that results in neck swelling.

Nevertheless, this effect is associated only with excess polyphenol intake.

For example, one study determined that goiter was significantly more prevalent when millet provided 74% of a person’s daily calories, compared with only 37% of their daily calories (31Trusted Source, 32Trusted Source).

Furthermore, you can lower millet’s antinutrient content significantly by soaking it overnight at room temperature, then draining and rinsing it before cooking (4).

Plus, sprouting reduces antinutrient content. Certain health food stores sell sprouted millet, though you can also germinate it on your own. To do so, place soaked millet in a glass jar and cover it with a cloth that’s secured with a rubber band.

Turn the jar upside down, rinsing and draining the millet every 8–12 hours. You’ll notice small sprouts beginning to form after 2–3 days. Drain the sprouts and enjoy them right away.

If you choose to sprout your millet, be mindful that sprouts have a short shelf life and are more prone to foodborne illness. To ensure safety(33):

• keep your sprouting container clean
• use filtered or bottled water (NOT tap water)
• rinse sprouts frequently
• empty any remaining water from your sprouts before storing
• store sprouts in a cool, dry location
• wait 8 to 12 hours before refrigerating to ensure they are cool and dry

Summary
Antinutrients in millets block your body’s absorption of certain minerals, though this is unlikely to affect you if you consume a balanced diet. Soaking and sprouting may reduce this grain’s antinutrient levels.

How to prepare and eat millets​

Millets are a versatile ingredient that makes a good rice replacement when cooked whole.

To prepare it, just add 2 cups (480 mL) of water or broth per 1 cup (174 grams) of raw millet. Bring it to a boil, then simmer it for 20 minutes.

Remember to soak it overnight before cooking to lower its antinutrient content. You may also toast it in a pan before cooking to enhance its nutty taste.

Millets are also sold as a flour.
In fact, research suggests that making baked goods with millet flour significantly enhances their nutritional profile by increasing their antioxidant content (34Trusted Source).

Additionally, this grain is processed to make snacks, pasta, and nondairy probiotic beverages. In fact, fermented millet acts as a natural probiotic by providing live microorganisms that benefit your health (4, 8Trusted Source, 35Trusted Source).

You can enjoy millets as a breakfast porridge, side dish, salad add-in, or cookie or cake ingredient.

Shop for millet or millet flour online.

Summary
Millets are not only available as a whole grain but also a flour. You can use it in a variety of dishes, including porridge, salad, and cookies.

Millets are a whole grain that’s packed with protein, antioxidants, and nutrients.

They may have numerous health benefits, such as helping lower your blood sugar and cholesterol levels. Plus, they’re gluten-free, making them an excellent choice for people who have celiac disease or follow a gluten-free diet.

Their nutty taste and versatility make them well worth trying.

 

[k1976]

Millet not cheap de woh

 

[eatshitndie]

a little more atas is quinoa.

 

[glockman]

a little more atas is quinoa.

what is the most atas? I don't want to be associated with peasants by eating Jasmine rice.

 

[LaoHongBiscuit]

what is the most atas? I don't want to be associated with peasants by eating Jasmine rice.

i eat millet
he eats quinoa
you eat chapati

 

[eatshitndie]

what is the most atas? I don't want to be associated with peasants by eating Jasmine rice.

in ceca terms it’s basmati.

 

[LaoHongBiscuit]

in ceca terms it’s basmati.

i just bought a 5kg pack the other day too. i make basmati chicken rice with this prima packet paste

 

[glockman]

i eat millet
he eats quinoa
you eat chapati

My daughter sometimes buys me salads or wraps. They have a carb ingredient, not rice but small bits of rice-like things. I forgot what it's called.

 

[LaoHongBiscuit]

for congee I use millet or short grain..I have no Thai jasmine rice at home

 

[LaoHongBiscuit]

My daughter sometimes buys me salads or wraps. They have a carb ingredient, not rice but small bits of rice-like things. I forgot what it's called.

coagulated sperm of the service staff

 

[glockman]

in ceca terms it’s basmati.

basmati is not that bad. Basmati nasi lemak is shiok.

 

[glockman]

for congee I use millet or short grain..I have no Thai jasmine rice at home

You eat congee? WTF for? You have no teeth ah?

 

[LaoHongBiscuit]

You eat congee? WTF for? You have no teeth ah?

i like congee with :

 

[k1976]

in ceca terms it’s basmati.

Must eat Temasek Long Grain

 

[glockman]

coagulated sperm of the service staff

Got it, it's couscous.

 

[LaoHongBiscuit]

Got it, it's couscous.

your england too power. me no undetstand

 

[glockman]

your england too power. me no undetstand

don't care lah, as long as eat can already. And supposed to be healthy.

For eg : Mediterranean Couscous Salad

 

[LaoHongBiscuit]

don't care lah, as long as eat can already. And supposed to be healthy.

For eg : Mediterranean Couscous Salad

atas person