Toasting: Yes, you read that right- puffed millet can be toasted! Pre-cook the millet using one of the above methods, then marinate it in your favourite dressing or sauce. Toast on a dry frying pan for a few minutes on each side until crispy and lightly charred, then serve with grilled vegetables for a healthy and delicious meal. Journal of Agricultural and Food Chemistry: “Content of insoluble bound phenolics in millets and their contribution to antioxidant capacity.” The average recommendation is 2 1/2 to 3 parts water to 1 part grain; the more water used, the mushier the outcome (which is good if you’re going for a porridge-like consistency). 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 ( 26). 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, 5, 6).

Like other grains, such as wheat or corn, millet isn't a low-calorie food, so eat it in moderation. A single serving of cooked millet is about 1 cup. Millet expands when cooked, so pay attention to how much you’re serving. How to Cook Millet 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 ( 13). May help control blood sugar levels

Different types of millet

Millet is also a good source of insoluble fiber, which speeds the intestinal transit time and reduces the secretion of bile acids, preventing gallstone formation. Insoluble fiber is also a great addition to your diet because it reduces the risk of breast cancer.

Stir-fry booster: Add a small amount of cooked millet right into vegetable stir-fries to give them more heft and texture. Here’s a recipe for a vegetable-rich stir-fry incorporating millet (omit the honey or swap in agave to make this recipe vegan). Millet is a standout in calcium content compared with other grains. It also has a good range of B-complex vitamins. Here is a complete nutritional profile of millet. Is millet gluten-free? You can cut down a bit on cooking time by preparing in a pressure cooker Instant Pot®. Here are some directions and tips from Minimalist Baker. You can also cook millet using a rice cooker. Here are more tips: Millet Recipes and How to Cook Millet.Proper storage and preparation of cooked millet is crucial to preserve its nutritive value and to avoid bacterial contamination. It is recommended to store cooked millet in an airtight container in the refrigerator for no longer than three to five days. Millets are rich in fiber and non-starchy polysaccharides, two types of undigestible carbs that help control blood sugar levels ( 10, 20). Step Two: Pour the mixture onto a parchment-lined baking tray. Bake for 15 minutes at 325, stirring halfway through, then turn the oven temperature down to 200 and bake for an additional 15 minutes.