By Donna Moodie, RD CDN CDE
Millet is another quick-cooking whole grain that is actually a seed harvested from grasses that grow in Asia and Africa. Millet has a nutty flavor and a fluffy light texture, and it can be used in place of rice, another grain, or a starchy vegetable in a meal. Millet can even be used in breakfast porridge. Millet is gluten-free, and can be eaten by people with celiac disease, gluten-intolerance, or wheat allergy.
Millet can be purchased pearled or hulled. The hulled variety is the closest to the natural grain, and still contains plenty of fiber along with important nutrients like magnesium, phosphorus, and manganese. Millet contains 41 grams of total carbohydrate and 2.3 grams of fiber per 1 cup cooked serving. A word of caution: millet is considered a goitrogen. You have to be careful not to consume large quantities of millet because it may suppress thyroid function and/or lead to hypothyroidism. Overall, however, millet is a nutrient-packed grain that can be included as part of a healthy diet.
An easy way to enjoy millet is to cook it according to package directions. The ratio is usually 1/3 cup of uncooked millet to 1 cup of liquid (for a side dish or salad) or 1/3 cup uncooked millet with 1 ¼ cups liquid (for porridge). Millet is usually simmered for about 20-25 minutes. A good way to try millet is as breakfast porridge with low fat milk or nut milk, and with chopped or dried fruits and nuts.
Enjoy adding millet to your diet. Be adventurous in trying different whole grains and adding them to your healthy eating plan.
If you want to learn more about whole grains and the different types of grains that can be eaten, The Oldways Whole Grains Council, is a good place to start. Find it on the internet at wholegrainscouncil.org. Good health and bon appetit!
**this article was not intended to take the place of medical advice, if you have concerns, contact your doctor
Donna Moodie is a Registered Dietician and Certified Diabetes Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at dm258@cornell.edu