Top 3 Reasons You Should Add This Grain To Your Carb Cycling Recipes
What is Millet?
Should You Add This To Your Healthy Recipes?
This tiny gluten-free grain has been around for almost 10,000 years yet we don’t hear much about it. It is a staple in Asia and India and now with the popularity of Quinoa, we have started looking outside our comfort area to find healthy grains.
Millet can be roasted or cooked like rice and has a variety of sizes and colors. You can even prepare it similar to mashed potatoes.
Here are 3 reasons why you should add this to your diet. At the end of this article, there is a delicious recipe for you to easily get started incorporating millet into your healthy meal plans and carb cycling recipes.
1. Low Impact On Blood Sugar
You probably know by now that the more consistent you can be in controlling your blood sugar levels the better off you are in losing weight and reducing your risk of various diseases. That is why flexible carb cycling is so important.
It seems that millet can help with controlling your blood sugars. It contains some anti-nutrient factors which have been known to reduce starch digestion and absorption. The higher fiber content is also helpful in the control of blood sugars.
2. Good Source Of Vegetable Protein
The protein value of millet is fairly similar to unprocessed wheat, but the difference between wheat and millet is that millet is a greater source of essential amino acids.
3. Supports Cardiovascular Health
A direct correlation to a healthy heart is having healthy amounts of fiber. Millet contains not only fiber but also lignin that are known for their positive effects on cardiovascular health. In cultures that consume millet only have not had the cardiovascular health issues and then when these cultures introduced white rice and flour to their diets they have seen a significant increase in diabetes and cardiovascular diseases.
So carb cycling with healthy grains is going to keep you from over-consuming processed grains such as rice and flour. I don’t expect someone to give up these types of grains entirely, but when you significantly reduce the consumption of them via flexible carb cycling and introduce other high fiber, blood sugar supporting grains such as millet you are going to make a significant impact in a positive way on your overall health and reduction of diseases.
Healthy Breakfast Recipe: Scrambled Millet
1/2 cup millet
4 large eggs
1 cup halved cherry tomatoes
3 cups baby spinach
1 chopped orange bell pepper (or red)
1 tsp fresh thyme
1/2 cup cheddar cheese (grated)
1/4 cup sour cream
2 scallions, diced
Hot sauce (optional)
In a small saucepan add the millet and 1 cup of water. Bring it to a boil and then reduce the heat to medium-low. Continue to simmer for 20 minutes until millet is tender and water has been absorbed. Take off the heat and keep covered for 5 minutes. Then fluff with a fork.
Crack the 4 eggs in a bowl and whisk them together. Then add your tomatoes, spinach, thyme and orange or red bell pepper. Pour mixture into a skillet and cook stirring frequently. As the scrambled eggs start to form, but it is still creamy add in the cheese and the millet. Stir gently.
Remove from the heat and serve with the sour cream, scallion, and optional hot sauce.
If you are looking for other carb cycling recipes be sure to grab my 197 Healthy Recipe swipe file. I have compiled 197 recipes to be your go-to guide when creating your healthy meal plans and your carb cycling recipes. There is no cost and it is a free gift I want to provide to you so that you can live the healthiest lifestyle you can live.
Lakshmi Kumari P, Sumathi S. Effect of consumption of finger millet on hyperglycemia in non-insulin dependent diabetes mellitus (NIDDM) subjects. Plant Foods Hum Nutr. 2002 Fall;57(3-4):205-13.
Kalinova J, Moudry J. Content and quality of protein in proso millet (Panicum miliaceum L.) varieties. Plant Foods Hum Nutr. 2006 Mar;61(1):45-9. Epub 2006 May 11.