It is very probable that millet is the oldest type of cereal to have been cultivated by mankind. It is assumed that it originates from both Eastern Asia and Africa.
In wholefood cooking, millet is a very valuable addition to other types of cereal. In addition to carbohydrates, which are the main ingredient, millet contains around 10% protein. The biological quality of the protein (an indicator of how well it can be converted to endogenous protein) is comparable to that of protein from rice or barley. As with all types of cereal, it is beneficial if millet is supplemented with other plant-based protein sources (e.g. legumes and pulses).
With a 4% share of oil, millet is relatively high in fat for a cereal, with only oats higher in fat. Over three quarters of the millet oil is made up of unsaturated fatty acids, and it also contains vitamin E and provitamin A. Millet also contains B-vitamins like vitamin B1 and niacin.
The levels of minerals and trace elements put millet at the top of the class. In addition to magnesium and potassium, the tiny grains also contain lots of iron – far more than all other types of cereal. People who suffer from iron deficiency should therefore make sure that millet is on the menu more often. To ensure that the body can make best use of the iron contained here in plant-based form, it is recommended that millet is consumed together with fruit or vegetables that are rich in vitamin C.
| in% | Protein | Fat | Carbohydrates | Water | Ash | Raw fibre | Calories |
|---|---|---|---|---|---|---|---|
| Golden millet | 10.5 | 1.60 | 74.2 | 10.9 | 2.44 | 0.35 | 367, 407* |
| Millet grit | 10.5 | 1.97 | 74.4 | 11.04 | 1.70 | 0.36 | 366, 412* |
| Millet flour | 9.2 | 4.52 | 71.8 | 11.01 | 2.87 | 0.62 | 373, 421* |
* based on dry substance
If we calculate the amounts of cereal products you need to eat to cover your daily requirements of different minerals, this shows quite impressively how high the levels of minerals found in millet are. Of course, from a practical nutritional point of view this is a purely theoretical consideration, since we eat other things in addition to cereal products. However, this is the best way to demonstrate the advantages of millet.
| Daily requirements | Amount of cereal required to cover the daily requirements | |||
|---|---|---|---|---|
| Millet | Wheat flour 75% | Rice, polished | ||
| Sodium | 1 - 2 g | 2,7 - 5,4 kg | 40 - 80 kg | 7,1 - 14,2 kg |
| Potassium | around 2 g | 0,7 kg | 1,05 kg | 3,2 kg |
| Calcium | 0,8 - 2 g | 5,1 kg | 3,47 kg | 10 kg |
| Magnesium | around 0,3 g | 170 g | 1,3 kg | |
| Phosphorus | 1,2 g | 200 g | 545 g | 666 g |
| Iron | 12 - 15 mg | 54 - 68 g | 666 - 833 g | 400 – 500 g |
The superiority of millet is plain to see!
Attention has been drawn to the high silicic acid content of millet for years. The silicic acid content is highest in the husk and in the stalk. Silicic acid is used as a building block and as a supporting element.
| Analysis from Zurich Cantonal Chemists | |
|---|---|
| Raw millet | 900 mg/100 g silicon |
| Millet grit | 30 mg/100 g silicon |
| Silicic acid, calculated as SiO2 | |
|---|---|
| Wheat | 0,11 mg per 100 g |
| Rye | 0,06 mg per 100 g |
| Golden millet | 0,36 mg per 100 g |
Millet contains three times more silicic acid than whole wheat.