Every day, a new “must-try” superfood shows up in stores, and health experts and foodies say it tastes great, helps you lose weight, and is good for your health. Plenty of foods truly deserve the “gotta eat it” label, but others, like quinoa, can be a bit of a tough sell. Preparing the ancient grain properly takes more effort than other grains, and the results are not excellent if you make a mistake. Some people don’t like quinoa because of its dry, earthy flavor when it isn’t seasoned or flavored properly. If you can’t stand the flavor, try millet, which is much more delicate. Read on to find out how the less popular ancient grain, millet, compares to the culinary world’s favorite, quinoa.
What is Quinoa?
Quinoa is another gluten-free whole-grain option. As a great gluten-free whole-grain alternative to pasta, quinoa is a staple food for many individuals with celiac disease. Quinoa’s mild flavor makes it an excellent whole grain for salads or as a side dish since it tends to take on the tastes of its surrounding ingredients. It is important to note that quinoa is a very nutritious grain since it has a high protein level.
Millet and quinoa don’t have gluten in them, and they both have a lot of fiber and magnesium, which are nutrients that so many Americans need to consume in sufficient amounts. It benefits people with diabetes and people attempting to lose weight since these minerals control blood sugar levels. Additionally, millet and quinoa are rich in antioxidants, which combat disease-causing free radicals.
The amino acid profiles are the primary nutritional difference between the two grains: Quinoa is a full protein source, unlike millet. Complete proteins contain the nine essential amino acids the body cannot synthesize independently. Complete proteins can be found in many animal sources but only in a small number of plant foods.
Those who want to follow a plant-based diet and switch to millet will have access to a new, complete protein source. Ezekiel Bread, chia seeds, hemp seeds, and soy all meet the dietary requirements.
The arrival of Millet and Quinoa
Most of the quinoa eaten is white or ivory, but there are also red, black, and purple kinds. Millet may be either white, red, yellow, or gray, depending on the climate in which it is grown. Pearl millet, a tiny, round, white, or ivory-colored grain, is the most frequently offered in the United States for human consumption. Quinoa is also small, but it is oval or disk-shaped and has a band around the edge that is flattened or depressed.
In the United States, millet serves mostly as a bird food rather than a human food source. However, millet is a popular grain staple in the Indian subcontinent, China, South America, Russia, and the Himalayas. The Andes are the primary source of quinoa eaten in the United States. Pearl millet, proso millet, fingertail millet, and finger millet are just a few available varieties.
The Whole Grain Council ranks millet as the sixth most important grain in the world. It is used in various cuisines for making bread, porridge, and beer. More than 120 different types of quinoa are consumed as a grain or added to foods like cereal, crackers, and granola.
Millet and Quinoa: Two Supergrains with Lots of Health Benefits
- By comparing their health benefits, you can better understand the similarities and differences between millet and quinoa, two of the world’s superfoods.
- Millet and Quinoa, two popular grains, are very effective in stabilizing blood sugar levels. They prevent rapid blood sugar rises because their high fiber content delays digestion. This makes them a great option for those trying to control their blood sugar levels, such as those with type II diabetes.
- The soluble fiber in these foods reduces blood cholesterol levels by absorbing excess fat from the digestive system.
- Quinoa and millet are naturally gluten-free. Therefore, they are great for those who are intolerant to gluten-containing white grains like rice and wheat.
- In comparison to other grains, millet and quinoa have more protein. Their increased protein content makes them a good choice for those trying to lose weight since they take longer to be digested.
- Since a cup of millet or quinoa has fewer calories than a cup of rice, corn, or whole wheat, eating them every day won’t cause you to eat more calories than you should.
- Quinoa is loaded with healthy flavonoids and other antioxidants. Quinoa’s key antioxidants, quercetin and kaempferol are anti-inflammatory and beneficial in the fight against cancer and other age-related diseases. The antioxidants in millet are so strong that they may stop DNA damage and reduce cell inflammation.
- The potassium in quinoa aids cardiovascular health by keeping the heartbeat regular.
Disadvantages of Millet and Quinoa:
Intolerance and allergy to quinoa are extremely real conditions! If you have either, you may have skin, lung, and digestive system inflammation, which may cause diarrhea, stomach discomfort, nausea, eczema, hives, and itch. Symptoms of a severe allergic response to quinoa include, but are not limited to, a fast heartbeat, pale complexion, low blood pressure, and difficulty breathing.
Certain plant-based foods, like quinoa, contain a chemical called oxalate or oxalic acid, which may increase the risk of developing kidney stones in those who are prone to developing them. The best part is that your body naturally excretes the compound via urine. The bad news is that people prone to kidney stones or who have renal illnesses may need to limit their consumption of quinoa, leafy greens, and some legumes. The chemical raises the risk of kidney stones by binding calcium as it leaves the body.
Millets are gluten-free; however, they contain trace quantities of goitrogen, which may cause goiter if ingested in excess. Therefore, those with thyroid problems may want to reduce their millet intake. Generally, it is never good to take an excessive amount of any food; thus, it is best to consume millet in moderation, along with other nutritious foods such as fruits, vegetables, and lean protein.
Often referred to as “super grains,” millet and quinoa are healthy options for anyone looking to eat more whole grains. It’s a great replacement for foods high in refined carbohydrates like rice, wheat, and maize.
Millets and quinoa are good for getting the body back to working order because they have a lot of bran and other nutrients. Their consumption aids in reducing blood sugar and digestion.
Millet, like quinoa, is a fantastic addition to your diet since it is a superfood. They share a nutritional profile, making them interchangeable. However, having both in your cupboard would be much better for taste and diversity. If you have both, you have a fantastic supply of almost all the nutrients your body needs.
Which is better: millet or quinoa?
In contrast to other grains, quinoa is a complete protein because it includes all nine essential amino acids. One serving of quinoa has around 6 grams of protein. Millet, like other cereals, has a reduced protein level and lacks the important amino acid lysine.
What is the healthiest quinoa color?
In addition to being high in protein and fiber, red quinoa is also an excellent source of several essential vitamins and minerals. Also, it has more heart-healthy antioxidants than regular quinoa. Moreover, it can potentially enhance the nutritional content of a gluten-free diet as a pseudocereal.
What are quinoa’s disadvantages?
In addition to being rich in protein and fiber, quinoa is also a good source of calcium, potassium, and iron. However, those who are allergic to quinoa may have digestive issues, skin rashes, and even anaphylaxis after consuming the grain.
Does quinoa promote healthy hair growth?
The amino acid profile of quinoa is complete. It is one of the few plant-based complete proteins and has several applications for your hair and skin health. It assists with hair development, fixes broken hair (split ends), and keeps color from fading.