The tiff between millet vs quinoa isn’t a new one. While millet is an ancient grain, even quinoa has an equally established place in the new world health culture. The latter is proudly called a ‘superfood’ and has been all the rage for several years now. With millets jumping back into the picture for their expansive nutritional benefits, the question arises, “Which is better, millet or quinoa?” This blog aims to delve deep into the similarities and nutritional comparisons so that you make the best choice for your well-being. By the end, you’ll have a clear understanding of the two cereal crops and learn a few new recipes to enrich your daily meals.
Millets are a diverse range of crops that can be identified by their small-seeded kernels. This whole grain has been making its mark in the farming industry due to its resilience and adaptability to grow in arid conditions with minimal water requirements. The crop has a low turnover time and is primarily grown on the African and Asian continents. They are of several varieties. Namely, Sorghum millet, Pearl millet, Foxtail millet, Finger millet, Little millet and Proso millet. Millets are widely consumed cooked, as a substitute for rice, or in dishes like porridge, bread and crackers made with millet flour.
This should address the question, “Is millet and quinoa same?” No, it is not. While quinoa is a whole grain, it is also not technically one, but rather a different type called pseudo cereal. They do share similarities with grains but, inherently, come from another plant family named the Amaranthaceae. Interestingly, such plants are closely related to spinach and beets. There are several varieties of quinoa, with red, black and white being the most common. Each of these has its own subtle differences in flavour and nutrients.
Despite their distinct origins and botanical classifications, quinoa and millet possess a striking nourishing prowess that contributes to their status as superfoods.
Gluten-free: Both cereals are essentially gluten-free. This makes them exemplary alternatives to rice and wheat for individuals with celiac disease and gluten intolerance.
Antioxidant-rich: Be it from micronutrients, amino acids or plant compounds, the grains exhibit antioxidant properties. These may help prevent oxidative stress in the body.
Micronutrient Abundant: When it comes to vitamins and minerals, the debate about millet vs quinoa nutrition can be put aside. They are both rich sources of magnesium, phosphorous, potassium and several vitamin B complexes.
Now that we have explored their similarities, let’s delve into millet nutrition vs quinoa. Which is a healthier choice for you? Well, both. Here is the reason why:
Although the humble millet is a novel source of protein, quinoa wins this one. It is said to be a complete protein, containing all essential amino acids that the body cannot produce on its own. A cup (185g) of cooked quinoa will provide you with approximately 8 grams of protein. On the other hand, millet may offer about 6 grams (175g).
When eating healthy, dietary fibre is something that you want to look out for. In terms of millets vs quinoa, while the pair are abundant in fibre, millet takes the cake by a slight margin. Apart from all its varieties, finger millet has the highest dietary fibre content, with about 22g per 100g serving.
Based on the similarities and distinctions, the ‘better’ choice ultimately depends on your dietary needs and food preferences.
The trick to perfectly cooking the grains, be it millet or quinoa for weight loss or maintaining health; is to learn to prepare it at its simplest. This base can then be utilised in a myriad of dishes as an add-on or a side.
Simmer the millets with a mix of milk and water or any dairy-free alternative until the liquid is well absorbed. Transfer to a bowl and sweeten the dish with honey, fresh fruits, nuts and chia seeds.
Pay no heed to the banter about quinoa vs millet, which is better, with this lunch option. All you need is some ginger-garlic paste, veggies, a cup of cooked millet and quinoa with your favourite seasonings. Toss and serve.
For this savoury bonanza, you will need deseeded bell peppers, cooked quinoa, diced tomatoes, corn, black beans and spices. In a bowl, combine all the ingredients and stuff this quinoa mix into the deseeded peppers carefully. Cover this with a foil and bake till well done.
The debate between millets vs quinoa ends here. While some may still wonder which is better, quinoa or millet, we understand that both grains boast unique nutritional profiles and relay an expanse of health benefits. So why be tethered to one when you can make informed decisions and experiment with both the superfoods in your diet?
