Millets are grains which are round in shape and can be white, gray, yellow or red. In Nigeria, you find millet in the open markets and other names for millet include Jero or Gero.
Millet is common in Northern Nigeria and is used in producing the popular Fura De Nunu. Millet is one of the few whole grains containing proteins. It contains amino acids which are considered building blocks of your muscles and is digested slowly.
Millet doesn’t cause a spike in blood sugar. Blood Sugar level measurements are used to determine whether a person is at risk of diabetes or is dealing with the condition.
Millet is a good alternative to Tuwon masara (corn flour meal) and Dawa (guinea corn flour meal) especially for diabetics.
Millet and some other whole grains substantially lower Type 2 Diabetes risk
Millet and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.Now, research suggests regular consumption of whole grains also reduces risk of type 2 diabetes. (van Dam RM, Hu FB, Diabetes Care).
In this 8-year trial, involving 41,186 particpants of the Black Women's Health Study, research data confirmed that there is an opposite effect between magnesium, calcium and major food sources in relation to Type 2 diabetes that had already been reported in predominantly white populations.
Risk of Type 2 diabetes was 31% lower in black women who frequently ate whole grains compared to those eating the least of these magnesium-rich foods. When the women's dietary intake of magnesium intake was considered by itself, a beneficial, but lesser—19%—reduction in risk of type 2 diabetes was found, indicating that whole grains offer special benefits in promoting healthy blood sugar control. Daily consumption of low-fat dairy foods was also helpful, lowering risk of type 2 diabetes by 13%.
Enjoy a hearty breakfast and get the benefits of both millet and dairy (again, Fura De Nunu) by serving a hot bowl of millet topped with low-fat milk and your favorite dried fruit, nuts or seeds. As with most grains, millet is available in markets throughout the year.
Image Credit: The Paleo Diet