Millet in the Gluten-Free Diet

Description

Millet (Panicum miliaceum L.), is an annual plant that belongs to the sweet grass family (Poaceae). Basically, a distinction is made between the large-grain sorghum and the small-grain millet, depending on the nature of the grains. In Europe, the small-grained millet (Proso millet) is mainly offered in grocery stores. The individual millet varieties grow in different climatic soils and climatic zones, and accordingly they have different nutrient compositions.

Where is millet grown?

Millet is the shortest-cycle summer cereal that can be grown in both hot (sub-Saharan Africa) and cold temperate zones (Eastern Europe). According to FAO statistics, Asian and African countries (particularly India, Nigeria, Niger, and China) are the largest producers of millet. 

According to Research and Markets, an estimated 27.8 million tons of millet were produced in 2019.

Structure of the plant

The structure of the millet plant varies depending on the species and genus. The height of plant varies greatly and can be between 40 and 80 cm (dwarf millet), or up to 5 m (sorghum). Each flower consists of clusters of spikes with elliptical or round fruits, which can take on different colors depending on the variety, from white to yellow to red or brown. The root system is characterized by a size of 60 to 120 cm. The leaves of the millet are linear or lanceolate.

Nutrition Table

Macronutrients

Carbohydrates: 100g of millet contain an average of 69g of carbohydrates. The glycemic index of millet is around 70, in the range of wheat.

Protein: The protein content of millet typically ranges from 10–13g per 100g. In general, grains contain significant amounts of essential amino acids, especially the sulfur-containing amino acids methionine and cysteine ​​(Amadou, 2013).

Fats: The fat content of millet grains typically ranges from 1.5-3.5g per 100g. Over 50% of the fatty acids are unsaturated, with the linoleic acid (omega-6) content predominating. The grains contain high levels of lecithin, which is important for nervous system function.

Micronutrients

Vitamins: Millet is a significant source of niacin and vitamin A. (Krishnan R, 2018).

Minerals: Millet is high in phosphorus and magnesium. The consumption of one cup of cooked millet covers around a quarter of the requirement for both minerals. Another characteristic of millet is its high iron content, which at almost 7mg per 100g is twice as high as that of wheat.

Antioxidants: Millet contains several antioxidant compounds, including phenolic acids, flavonoids, and tannins, as well as xylo-oligosaccharides (XOs), insoluble fibers, and peptides. Certain fat soluble antioxidants, including vitamin E and carotenoids, are widely distributed across the various millet strains.

Comment from Frau Prof. Scherf

Food chemist

"The word millet is derived from the Indo-European word for nutritious, which accurately describes the its nutrition properties. Millet was an important staple food in Europe for centuries before it was largely replaced by the cultivation of potatoes, corn, and wheat. Recently, the versatile grain has been rediscovered and is enjoying increased popularity. As a good source of iron, the consumption of millet is highly recommended for the gluten-free diet, particularly because iron deficiency is a common side effect of celiac disease."