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Brown Millet

Brown millet – the robust ancient grain

Brown millet are small brown pellets that are very firm and do not soften when steamed like golden millet. Millet is a staple food in many developing countries and is a grain.

Brown millet provides valuable carbohydrates, vitamins, minerals, and fiber as well as secondary plant substances. While most types of grain also contain gluten protein, this variant of millet does not contain it. Rather, it is gluten-free and is therefore becoming more and more popular with us as a side dish. Golden millet is also gluten-free.

Also read the Cooking & Kitchen article Worth knowing: Wholemeal flour and gluten-free flour.

Golden millet – the “blonde” sister of brown millet

Golden millet (common table millet) consists of golden-yellow grains and is offered peeled. In contrast to brown millet, it becomes soft when steamed and can be used in many dishes, whether savory or sweet.

Brown Millet

Unlike golden millet, brown millet is not used as a side dish, but as a dietary supplement. In addition, as an unpeeled variant, it is one of the whole-grain cereals and must first be ground in order to be able to use it.

In addition, it is usually offered in health food stores with a special grinding process (Centro phone ground). The ground in this way can also be easily utilized by the human organism. All in all, this type of millet can be eaten raw.

It is important to mention that brown millet should not be heated. Instead, it is recommended to take the cold.

So brown millet is more common on the plate

In order to provide the body with sufficient nutrients, one to four tablespoons should be consumed daily. On the one hand, you can either stir them into food or drinks, on the other hand, you can sprinkle them over muesli. You can also use them in bread. However, some nutrients are lost during the baking process.
Health effects of brown millet
Millet and its subspecies are rich in minerals (silicon), trace elements (fluorides, sulfur, iron, magnesium, zinc), and vitamins (especially B vitamins). Basically, there are more nutrients in brown millet than in golden millet.

Due to the high silicon content, some arthrosis patients have had good experiences with it. In addition, the silica it contains is good for hair and nails. Also, read the Cooking & Kitchen article Selenium & Silicon.

Grinding in our own grain mill

In principle, grinding in your own grain mill is possible. However, the brown millet is not as fine as with Centro phone grinding.  Pour the ground millet over the yogurt and wait a bit before adding the rest of the muesli.

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Chad

Can you explain the use of millet and sorghum in Chadian dishes?

Introduction: Chadian cuisine

Chad is a landlocked country located in Central Africa, known for its diverse cuisine that is influenced by its neighboring countries and its own unique culture. The country’s cuisine is heavily based on grains, such as millet and sorghum, along with meat and vegetables. Millet and sorghum are the two most important grains in Chad and are widely used in various dishes.

Millet: a staple grain in Chad

Millet is a type of small-seeded grass that is one of the main staple grains in Chad. It is typically ground into a flour, which is used to make porridge, bread, and other dishes. Millet is also used to make a traditional Chadian beer called “bil-bil” that is made by fermenting millet flour and water.

Millet is a drought-tolerant crop that can grow well in the hot and arid climate of Chad, making it an important crop for the country’s agriculture. It is also a gluten-free grain and is high in fiber, protein, and various vitamins and minerals.

Nutritional benefits of millet

Millet is a highly nutritious grain and is a good source of complex carbohydrates, which provide sustained energy. It is also rich in fiber, which aids digestion and helps to keep you feeling full. Millet is also an excellent source of magnesium, which is important for maintaining healthy bones and muscles, and can help to reduce the risk of heart disease.

Popular millet dishes in Chad

Millet is used in a variety of dishes in Chad. One of the most popular dishes is “boule,” a thick porridge made from millet flour that is typically eaten with a sauce or stew. Another popular dish is “fit-fit,” a spicy and savory porridge made from millet flour, spices, and vegetables.

Sorghum: another important grain

Sorghum is another important grain in Chad and is used in a variety of dishes. It is a type of cereal grain that is commonly used to make flour, porridge, and beer. Sorghum is also used as a livestock feed and as a raw material for making ethanol.

Sorghum vs millet: differences in taste and texture

While sorghum and millet are both important grains in Chad, they have some differences in taste and texture. Sorghum has a slightly sweeter taste than millet and is more tender. Millet, on the other hand, has a slightly nuttier taste and a more grainy texture.

Traditional Chadian dishes with sorghum

Sorghum is used in a variety of traditional Chadian dishes. One of the most popular dishes is “doum,” a porridge made from sorghum flour that is typically eaten with a sauce or stew. Another popular dish is “bassi,” a fermented sorghum porridge that is similar to the millet-based “bil-bil.”

Conclusion: Millet and sorghum in Chadian cuisine

Millet and sorghum are two important grains that play a significant role in Chadian cuisine. They are both highly nutritious and versatile, and are used in a variety of dishes. Whether it’s a simple porridge or a more complex stew, millet and sorghum are essential ingredients that help to define the unique flavors of Chadian cuisine.

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Niger

Can you tell me about the use of millet and sorghum in Nigerien cooking?

Introduction: Nigerien Cuisine

Nigerien cuisine is a unique blend of West African and North African influences, with traditional dishes that vary by region and ethnic group. Millet and sorghum are two staple ingredients used in Nigerien cooking, providing a source of nutrition and flavor to a variety of dishes. In this article, we will explore the use of millet and sorghum in Nigerien cuisine, from the importance of millet in traditional dishes to the versatility of sorghum in modern recipes.

The Importance of Millet in Nigerien Cooking

Millet is a small, gluten-free grain that has been a staple in Nigerien cuisine for centuries. It is a hardy crop that can withstand difficult growing conditions, making it a valuable source of nutrition in a country with a harsh climate. Millet is used to make a variety of dishes in Nigerien cuisine, including porridge, bread, and couscous. It is also used to brew a traditional beer called dolo, which is an important part of many social gatherings and celebrations.

Millet Recipes: Traditional Dishes and Modern Twists

One of the most popular millet dishes in Nigerien cuisine is called tuwo, which is a thick porridge made by boiling millet flour in water. It is a traditional breakfast food and is often served with a spicy sauce made from vegetables or meat. Another traditional dish is thieboudienne, which is a one-pot meal made with fish, vegetables, and millet couscous. In modern Nigerien cuisine, millet is also used in creative ways, such as in millet flour pizza crusts or millet flour brownies.

Sorghum in Nigerien Cuisine: A Lesser-Known Ingredient

Sorghum is another grain that is commonly used in Nigerien cuisine, although it is not as popular as millet. Like millet, sorghum is a hardy crop that can grow in harsh conditions and is an important source of nutrition for many Nigeriens. Sorghum is most commonly used to make porridge or a fermented porridge called tô. It can also be used to make a type of couscous, although this is less common than millet couscous.

Sorghum Recipes: From Porridge to Beer

One popular sorghum dish in Nigerien cuisine is called massa, which is a type of porridge made by boiling sorghum flour in water. It is often served with a spicy sauce made from vegetables or meat. Sorghum is also used to brew a traditional beer called bil-bil, which is similar to dolo but has a sweeter taste. In modern recipes, sorghum is sometimes used as a gluten-free substitute for wheat flour in baked goods.

Conclusion: Exploring the Rich Flavors of Nigerien Cuisine

Millet and sorghum are two essential ingredients in Nigerien cuisine, providing a source of nutrition and flavor to a variety of dishes. Whether used in traditional recipes or modern twists, millet and sorghum offer a unique taste and texture that are an important part of Nigerien culture. By exploring the use of these grains in Nigerien cuisine, we can appreciate the rich flavors and diverse culinary traditions of this fascinating country.

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Senegal

Can you tell me about the use of local ingredients like millet, sorghum, and peanuts in Senegalese cooking?

Introduction: Exploring Senegalese Cuisine

Senegalese cuisine is a blend of different cultural influences, including French, Portuguese, and North African flavors. The country’s coastal location has also contributed to the use of seafood in many dishes. However, what sets Senegalese cuisine apart is the use of local ingredients like millet, sorghum, and peanuts, which are not only sustainable but also have cultural significance.

Millet: A Staple Ingredient in Senegalese Cooking

Millet is a grain that is widely grown and consumed in Senegal. It is a staple ingredient in many dishes, including thieboudienne, a popular Senegalese dish that consists of fish, rice, and vegetables. Millet is also used to make couscous, a traditional dish that is typically served with stew or sauce. Millet has numerous health benefits, including high fiber content, which helps with digestion, and is rich in magnesium, iron, and B vitamins.

Sorghum: Another Popular Local Ingredient

Sorghum is another grain that is widely used in Senegalese cuisine. It is used to make porridge, which is a popular breakfast food in Senegal. Sorghum is also used to make beer, which is a traditional drink in Senegal. The local beer is called “bouye,” and it is made from fermented sorghum and baobab fruit. Sorghum is rich in antioxidants, fiber, and protein, making it a healthy alternative to other grains.

Peanuts: A Versatile Ingredient with Cultural Significance

Peanuts, also known as groundnuts, are a versatile ingredient that is used in many Senegalese dishes. They are used to make sauces, stews, and snacks. Peanuts are also used to make peanut butter, which is a popular spread in Senegal. Peanuts have cultural significance in Senegal and are used in many traditional ceremonies and festivals. They are also a significant source of protein and healthy fats.

Traditional Senegalese Dishes Featuring Local Ingredients

There are many traditional Senegalese dishes that feature local ingredients such as millet, sorghum, and peanuts. Some of the most popular dishes include thieboudienne, yassa chicken, and mafé. Thieboudienne is a rice dish that is typically served with fish and vegetables. Yassa chicken is a dish that is marinated in lemon and onions and then grilled or roasted. Mafé is a peanut-based stew that is typically served with meat or vegetables.

Conclusion: The Importance of Local Ingredients in Senegalese Cooking

Local ingredients like millet, sorghum, and peanuts are not only sustainable but also have cultural significance in Senegalese cuisine. These ingredients are used in many traditional Senegalese dishes and provide numerous health benefits. By using local ingredients in their cooking, Senegalese people are not only preserving their heritage but also promoting sustainable and healthy eating habits.

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Sudan

Can you tell me more about the use of sorghum and millet in Sudanese dishes?

Introduction: The Role of Sorghum and Millet in Sudanese Cuisine

Sudanese cuisine is known for its diverse flavors and ingredients. The use of sorghum and millet in Sudanese dishes is a prominent feature of the country’s cuisine. These grains have been a staple food in Sudan for centuries, and they continue to play a significant role in the country’s culinary traditions.

Sorghum and Millet: Nutritional Value and Health Benefits

Sorghum and millet are both gluten-free and nutrient-dense grains that provide excellent health benefits. They are rich in fiber, protein, and minerals such as calcium, magnesium, and iron. These grains have a lower glycemic index than wheat and rice, making them an excellent choice for people with diabetes. In addition, they are known to reduce the risk of heart disease, support digestive health, and improve overall energy levels.

Staple Food: How Sorghum and Millet Became Popular in Sudan

The use of sorghum and millet in Sudanese cuisine dates back to ancient times. The grains were introduced to the country by Arab traders and have since become a staple food. Due to their hardy nature, they can withstand harsh weather conditions, making them suitable for cultivation in Sudan’s arid climate. Today, sorghum and millet are still widely consumed in Sudan, and they are used in a variety of dishes, from bread to porridge.

Popular Sudanese Dishes Made with Sorghum and Millet

Sudanese cuisine offers a wide selection of dishes made with sorghum and millet. One of the most popular dishes is asida, a thick porridge made from sorghum or millet flour, served with a variety of stews and sauces. Another popular dish is Kisra, a type of bread made from sorghum flour. Additionally, people in Sudan use sorghum or millet flour to make different types of porridges, such as ful medames, a breakfast porridge made with fava beans.

Sorghum and Millet as a Cultural Symbol in Sudan

Sorghum and millet are not just staple foods in Sudan, but they are also cultural symbols. They are used in traditional ceremonies and celebrations, such as weddings and religious festivals. They are also a source of pride for Sudanese people, representing their unique culinary traditions and connections to their land and history.

Conclusion: The Future of Sorghum and Millet in Sudanese Cuisine

Sorghum and millet continue to be an essential ingredient in Sudanese cuisine, and their popularity is increasing worldwide. As people become more health-conscious and interested in traditional foods, the demand for these grains is expected to rise. The future of Sudanese cuisine looks bright, with its rich cultural heritage and unique flavors, and the role of sorghum and millet in that cuisine will undoubtedly continue to be significant.

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Zimbabwe

How important are traditional grains like millet and sorghum in Zimbabwean cuisine?

Introduction: Traditional Grains in Zimbabwe

Zimbabwe’s traditional grains, such as millet and sorghum, are an essential part of the country’s cuisine. These grains have been consumed for centuries and are still widely used today. They are more than just a source of staple food; they have significant cultural, nutritional, and economic importance.

Millet: A Staple in Zimbabwean Cuisine

Millet is a small, round grain that has a mild, nutty flavor. It is a staple food in Zimbabwean cuisine and is used to make porridge, bread, and beer. Millet porridge, also known as sadza, is a common dish in Zimbabwe, and it is usually served with a relish of vegetables or meat. Millet bread, known as mhanga, is a type of flatbread that is typically cooked on a hot, dry surface.

Millet is valued in Zimbabwean cuisine as it is drought-tolerant, making it an ideal crop for farmers in arid regions. Additionally, it is rich in protein, fiber, and other essential nutrients, making it a healthy food choice.

Sorghum: The Versatile Grain

Sorghum is another essential grain in Zimbabwean cuisine. It is used to make a range of dishes, including porridge, bread, and traditional beer. Sorghum beer, known as chibuku, is a popular drink in Zimbabwe and is made by fermenting sorghum and water. Sorghum porridge, also known as sadza, is another common dish served in Zimbabwe, and it is usually eaten with a relish of meat or vegetables.

Sorghum is also an important crop in Zimbabwe as it is drought-resistant and can be grown in areas with low rainfall. In addition, it is rich in dietary fiber, protein, and antioxidants, making it a nutritious food option.

Nutritional Value of Traditional Grains

Traditional grains like millet and sorghum are highly nutritious and rich in protein, fiber, and other essential nutrients. They are also gluten-free, making them a suitable alternative for people with gluten intolerance. In addition, these grains have a low glycemic index, which means they do not cause a rapid rise in blood sugar levels, making them an ideal food for people with diabetes.

The Role of Traditional Grains in Zimbabwean Culture

Traditional grains are an integral part of Zimbabwean culture. They are used in traditional ceremonies, such as weddings and funerals, and are also an essential ingredient in traditional beer. In addition, these grains have significant economic importance, as they are a source of income for farmers and the local economy.

Conclusion: Embracing the Richness of Traditional Grains

In conclusion, traditional grains like millet and sorghum are essential in Zimbabwean cuisine. They are highly nutritious, culturally significant, and have significant economic importance. As the world becomes more health-conscious, it is essential to embrace the richness of traditional grains and incorporate them into our diets. By doing so, we not only promote healthy eating habits but also support local farmers and economies.

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Food

Millet: Interesting Facts About The Healthy and Gluten-Free Grain

Millet contains many healthy ingredients, but these vary from variety to variety. In some parts of Africa and Asia, millet is still a staple today – in German millet means “saturation”.

Millet: What the color reveals about the ingredients

Millet is not just millet: the healthy grain comes in different colors and each type of millet has slightly different ingredients. Yellow millet contains a lot of beta-carotene and red and brown millet more antioxidants. Glassy-white millet, on the other hand, is rich in protein. All millet varieties contain a lot of the following healthy ingredients:
Protein,
Iron,
vitamins B1, B3, B5, B6,
Fluorine,
Zinc,
Magnesium,
Silicon.
Since children and babies in particular need the amino acid leucine from millet, millet porridge is a popular food for babies and toddlers. However, you must not eat millet raw, as some enzymes in millet are toxic when uncooked. Before cooking, you should soak millet to extract phytin. It blocks the absorption of important nutrients such as iron and zinc.

Millet helps with diabetes

As scientists from the Memorial University of Newfoundland (Canada) found out, millet can prevent excessive insulin release. This makes the grain particularly attractive for diabetics. Researchers at the University of Agricultural Sciences also attribute a positive property to millet for diabetics: a millet cure over 28 days can lower blood sugar levels and raise HDL cholesterol levels.

Does millet make you slim?

The combination of amino acids and complex carbohydrates makes millet a real slimmer. Because millet fills you up for a long time and has only 114 kilocalories per 100 grams. A lot of roughage and the high protein content prevent ravenous hunger attacks.

Beauty secret “millet”

Beautiful hair from millet? In fact, millet is rich in silicon, which ensures beautiful skin, hair and nails. Millet can help against dry skin and also tighten the connective tissue. Millet can even strengthen the hair.

Millet also supports the immune system and can thus protect against flu. Anyone who already has a flu can also get help from millet: unlike other types of grain, millet does not form mucus, it also supports the production of antibodies and regulates the immune system.

Is millet a whole grain product?

If you suffer from gluten intolerance, you probably already know millet. Because the grain is gluten-free and is sold shelled, just like oats and barley. Millet is therefore not a real whole grain product, but it has many of the properties of a whole grain cereal. Because the nutrients are distributed throughout the grain (unlike other types of grain). This makes millet as healthy as real whole grains. You get millet in whole grains, as millet flour, millet flakes and millet semolina.

Exception: brown millet is a real whole grain product, as the grains are processed into flour with the shell.

How sustainable is millet?

Millet often comes from China, Canada and the USA and is imported to us in Germany. This results in a poor CO2 balance and often affects organic millet as well. Millet can also be grown in Germany, as some companies have demonstrated.

In organic farming, old, native varieties are often cultivated, thus promoting biodiversity. Millet does not need much water and is very resilient. This makes the use of pesticides superfluous, which is why millet is well suited for organic farming. The stalks of the millet plant can also often be reused as natural fibres.

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Food

Teff: Application and Characteristics of Dwarf Millet

Teff refers to the smallest type of grain in the world: dwarf millet. The tiny cereal grains are not only gluten-free, but also very healthy. But teff also has a downside. We have put together everything you need to know about teff here.

Teff: The smallest grain in the world

Teff is a plant species within the grass family. The following comparison explains why teff is also called dwarf millet: 150 teff grains are roughly the size of a single grain of wheat.

Teff is therefore considered the smallest grain in the world. But it is only inconspicuous in appearance. Because the small grains are real powerhouses: They contain many healthy nutrients, such as essential fatty acids, which make them interesting for a wholesome, plant-based diet. Likewise, celiac disease patients can safely use teff, because the grain is gluten-free.

Teff is traditionally the main source of food for many millions of people in Ethiopia and Eritrea, where it is native and still widely cultivated. In the meantime, the demand for teff is also increasing globally and dwarf millet has found its way into domestic organic markets. Reason enough to take a close look at the small grains.

Teff cultivation and the increasing international demand for teff

Teff has been cultivated in Ethiopia for centuries. Then as now, the grain was particularly suitable for the nomadic way of life:
The small seeds can easily be taken on trips, even in quantities suitable for large areas.
In addition, teff is quite undemanding. It requires little water and tolerates periods of drought just as well as waterlogging. For this reason, sowing also takes place during the rainy season.
Teff can be harvested after just three months.
Teff is a hardy plant that is rarely affected by diseases or pests. This makes them interesting for organic cultivation, in which chemical pesticides and fertilizers are not used.

Increasing interest in teff is problematic for teff cultivation
In the meantime, the Ethiopian dwarf millet has also made it onto the world market. The growing interest in alternatives to the main local grain, wheat, as well as gluten-free alternatives, has meant that the demand for teff is increasingly coming from the West.

Teff: These are the nutritional values ​​of dwarf millet

For 100 grams of teff (uncooked) there are the following nutritional values:
Energy: 367 kcal
Protein: 13.3 g
Carbohydrates: 73.13 g
Fat: 2.38 g
With 13 grams of protein, teff is one of the protein-rich types of grain, as is wheat (11.44 grams of protein per 100 grams). According to a study, teff contains higher amounts of certain amino acids than other grains. This includes lysine, which is not sufficiently available in other grains. Since lysine is important for muscle building, it is not only of general interest as a full vegetable protein source for vegan diets, but also especially for athletes.

Teff is also rich in essential fatty acids, according to the study. Essential fatty acids are essential for the growth and lifelong development and health of the body.

The Health Pros and Cons of Teff

Teff is particularly popular with people who follow a conscious diet or who have to eat gluten-free due to celiac disease.

Some health benefits of teff include:
Teff is gluten-free: Although teff is a grain like wheat and spelled, dwarf millet is gluten-free, unlike common grains. Thus, teff is also tolerated by celiac disease patients or people with a wheat sensitivity.
Teff is not hulled: Because the small grains are not hulled, all teff products are whole grains. So they contain all the nutrients that are in the outer layers of the grain.
Teff keeps you full for longer: This is because teff consists largely of complex carbohydrates that are only slowly broken down by the body. Teff therefore provides sustainable energy, which keeps you full for a long time. The group of complex carbohydrates also includes fiber, of which teff also has a large amount. Fiber is important for healthy digestion.
Teff has a low glycemic index: Because of the complex carbohydrates, teff has a lower glycemic index (GI) of 74 compared to wheat at 100, a study shows. The glycemic index indicates how a carbohydrate-containing food affects blood sugar levels. After consuming teff, the blood sugar level does not rise as quickly, but remains relatively stable.
Teff is rich in minerals: among other things, dwarf millet contains iron, zinc, calcium and copper. In many cases, teff exceeds the mineral content of other grains. A study shows that teff, depending on the variety, contains up to almost 38 milligrams of zinc in 100 grams of grain, while wheat only has 3.7 milligrams. Iron is important for the immune system, among other things.
Health disadvantages of teff, on the other hand, can be:
Teff contains oxalic acid: The Federal Center for Nutrition points out that teff contains undesirable substances such as oxalic or phytic acid, especially in the shell. Oxalic acid is a toxic substance found in many foods that can damage the kidneys in high concentrations. However, cooking breaks down the oxalic acid, making teff safe to consume.
Teff Contains Phytic Acid: Phytic acid is also found in many other grains such as wheat and oats. It binds the minerals such as calcium, magnesium, iron and zinc that people ingest with food in the stomach and intestines so that they are no longer available to the body. However, the National Research Council believes that phytic acid as part of a varied and balanced diet does not affect iron and zinc supply in humans.

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Food

Sorghum: Uses and Benefits of This Type of Millet

Sorghum is a millet genus that is one of the most important staple foods in the world. It is also used to produce biogas. You can learn more about sorghum here.

Sorghum: Diverse genus of millet

Sorghum is a husked grain from the grass family, which also includes wheat and corn. It designates a special genus of millet, which includes around 30 different types of millet – including sorghum bicolor. This is the most economically important species and one of the most important cereals in Africa and southern Europe. Sorghum bicolor is commonly called sorghum millet

Millet types are divided into two main groups according to the texture of the grains:
Sorghum millets: These types of millet have significantly larger grains and deliver a correspondingly higher yield.
True millet: The grains of these types of millet are much smaller than sorghum grains and the yields are correspondingly lower. A representative is, for example, Teff.
Sorghum is not only a global staple, it is also used as animal feed and can be turned into bioethanol fuel

Sorghum: grain for dry regions

Originally from Ethiopia, sorghum is now grown all over the world. In 2016, millet took up the fifth largest area under cultivation among all grains, after wheat, corn and rice

Sorghum can grow anywhere that has semi-arid to arid conditions. The plant has leaves and stems coated with a waxy coating. As a result, it is long enough to store water even during longer periods of drought and when it is very hot. This makes sorghum interesting for agriculture in many dry countries around the world.

Sorghum as a nutrient-rich food

Especially in Africa, Central America and South Asia, sorghum is one of the staple foods:
There, sorghum is processed into porridge, groats or flatbreads. In parts of India, the flat cakes are often served as an accompaniment to vegetable curries
The millet is also used to make beer
Sweet sorghum, a variety of the sorghum genus, is processed into molasses and has many uses.

Sorghum: nutritional values ​​and nutrients

Sorghum has the following nutritional values ​​per 100 grams:
Energy: 329 kcal
Egg white: 10.62 g
Carbohydrates: 72.09 g
Fat: 3.46g
Sorghum is 70 percent starch, making it a good source of energy. However, in the unprocessed grain, the starch is not easily digested, so it must be steamed, puffed, boiled, rolled, or ground and baked. However, one advantage of sorghum is that it does not contain gluten. The many dietary fibers in the grains keep you full for a long time and are easy to digest. Sorghum also provides a good portion of vegetable protein.

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Food

Brown Millet: Nutrients and Recipes For The Spelled Grain

Brown millet is still a largely unknown type of grain. In this article you will find out what distinguishes the millet variety and how you use it.

Brown millet: characteristics and ingredients

Brown millet is the red-orange form of the so-called proso millet. Millet has become better known as a healthy grain in recent years: According to the Bavarian consumer advice center, it is rich in minerals and vitamins and contains a particularly large amount of iron, vitamin B6 and silicon. Millet is also gluten-free and therefore also suitable for people with celiac disease.

The better-known golden millet has yellowish seeds. It is peeled before use. Brown millet, on the other hand, is processed with the peel and husk. This preserves important nutrients such as fiber and B vitamins. However, the peeled type of millet is easier to digest and contains fewer pesticides and other problematic substances such as tannins, oxalic acid and phytic acid.

Excessive amounts of these substances in brown millet can have a negative effect on your health: phytic acid impedes the absorption of calcium and iron, among other things. Tannins make protein absorption and starch digestion more difficult. Oxalic acid can also promote the formation of kidney stones, especially in people who already have kidney problems. That doesn’t mean you have to give up brown millet entirely. However, you should consume them in moderation and make sure you eat a balanced diet.

In terms of calories and macronutrient distribution, brown millet does not differ significantly from other types of millet: Govinda organic brown millet, for example, contains around 308 kilocalories per 100 grams. It consists of around 51 percent carbohydrates. About 10 percent is plant-based protein and 4.5 percent is fat. Of these, 3.8 grams are unsaturated fatty acids.

Use and sale of brown millet

You can get brown millet in organic shops and health food stores. Here it is mostly sold in ground form. You can add brown millet flour to muesli, yoghurt and smoothie bowls, for example. You can also stir it into liquids like soups or juices. It is also suitable as an ingredient for bread, cakes and other baked goods. In these cases, however, be careful not to use excessive amounts: brown millet should not be the main ingredient, but only used as a supplement.

You can also sometimes find brown millet as a dietary supplement. Manufacturers advertise the supposedly health-promoting effects of the millet variety. For example, brown millet is said to help against hair loss, nail diseases, arthrosis, tooth decay or osteoporosis.

However, none of these assumptions has been scientifically proven so far, according to the Bavarian consumer advice center. There are also no studies to date on the possible side effects and risks of consuming too much brown millet.

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