Have you ever tried porridge made of millet? There are many reasons why nutritionists advise people to consume it, the cereal is loaded with various nutrients needed for your body to function well.
The nutrients include proteins, dietary fiber, B vitamins, calcium, iron, manganese, magnesium, phosphorus, zinc, and potassium among others.
Millet is also known as a powerhouse of antioxidants, flavonoids, anthocyanins, saponins, and lignans that provide one with impressive health benefits.
Louise Nkurunziza, a nutritionist working in Huye District says when you use porridge made from millet it means that you are taking in a high amount of nutrients, as this is a cereal known to be gluten-free and has a low glycemic index of 54-68.
She says that the presence of a high amount of dietary fiber, and proteins with all essential amino acids, vitamins, and minerals has been known to help in stabilizing blood sugar levels.
"We always advise people with different conditions including diabetes to include porridge made of millet as it helps prevent blood sugar spikes and promote insulin sensitivity,” she says.
She goes on to mention that millet itself is rich in dietary fiber, both soluble and insoluble, adding that the insoluble fiber in millet is known to support good bacteria in the digestive system.
This type of fiber is also important for adding bulk to stools, which helps keep you regular and reduces your risk of colon cancer.
Erick Musengimana, a nutritionist working with Rwanda Diabetes Association in Kigali says this porridge when consumed can help manage one’s weight or even help one lose weight.
He says that millet flour has been known to lower the body mass index, especially for obese people when consumed on regular basis.
"Instead of using maize, shifting to millet can help lower the accumulation of fat, improves gut health, and help you in achieving sustained weight loss depending on what you are looking for,” he says.
In addition to this, he says millet flour is also good for promoting heart health as it’s loaded with antioxidants that include beta-glucans, and flavonoids.
He says these antioxidants play a crucial role in lowering LDL cholesterol and total cholesterol, helps to keep the blood vessels healthy and clears off the clots, thereby lowering the risk of heart disease, and stroke.
Musengimana cites that making porridge made of millet helps in fighting cancer cells.
He says that this has been proven by research, and it is effective in inhibiting the growth of cancerous cells in various tissues.
For instance, it is evident that the Phytochemicals in millets exhibit anti proliferative effects and lower the formation of cancer cells in the colon, breast, and liver without causing any damage to normal cells.
For people having issues with digestion, Nkurunziza says switching to this kind of porridge can help you have a healthy digestive system.
The presence of a good amount of dietary fiber in millets works well to improve the digestive system function, as it combats constipation, flatulence, and bloating.
It also combats cramping, regularizes bowel function and improves the overall health of other vital organs like the liver, kidney, and boosts the immune system.