Millet is a whole grain staple food that is gluten-free and classified as an excellent health food. It is rich in protein and dietary fiber, and regular consumption can tonify the kidneys, help with sleep, nourish the spleen and stomach, and lower blood sugar.
Due to living habits, genetics, environment, and other factors, the incidence of diabetes in modern people remains high. Studies have confirmed that long-term millet consumption reduces fasting and post-prandial blood glucose levels by 12 percent and 15 percent, respectively, in diabetic subjects. Compared to milled rice and refined wheat, minimally processed millet was 30 percent more effective in reducing dietary sugar levels.
The great physician Li Shizhen called millet “the grain of the kidneys” and believed it tones the kidneys and replenishes vital energy. It is even more effective when paired with ingredients like yam and pumpkin.
It improves the quality of sleep and makes it easy to fall asleep. It is also good for the spleen and stomach, easy to digest and absorb, and helps lower blood sugar. It also helps improve kidney function.
3 ways to consume millet to nourish your body
1. Millet porridge
Millet is most effective when boiled into porridge. Millet porridge has the reputation of being a “ginseng soup,” i.e., a soup that replaces ginseng. The top layer of rice oil can nourish the spleen and stomach and protect the gastric mucosa. The effect of millet on weak people is comparable to that of ginseng, Rehmannia root, and other medicinal herbs.
When simmering millet porridge, boil the water and then add the millet so it is not easy to stick to the pot. At the same time, stir the porridge for a better effect.
2. Millet and pumpkin porridge
Millet and pumpkin porridge is a healthy dish. Pumpkin’s carotenoids help relieve eye fatigue, while lutein prevents macular degeneration. This porridge benefits gastro-oesophageal reflux and stomach pain, promotes ulcer healing, and speeds up recovery.
A study published by Cambridge University Press in 2010 confirmed that pumpkin has various health benefits, such as anti-diabetic, anti-cancer, anti-oxidant, and anti-microbial effects; pumpkin also inhibits the formation of kidney stones, as well as antihypertensive, anti-inflammatory, and blood clotting effects.
Choose 100 g of millet and 250 g of pumpkin. Wash both, peel the pumpkin, and cut it into small pieces. Put them together in the pot, add 1 liter of water, and simmer until cooked.
3. Millet, yam, and lean meat porridge
Millet, yam, and lean meat combined into porridge are good kidney foods. Yam has a spleen-boosting effect, and the combination with millet doubles the kidney tonic’s effect. This porridge helps eliminate fatigue, enhance bone density, and improve kidney deficiency symptoms such as back pain, vision loss, and loose teeth.
In August 2022, the British Journal of Nutrition published a paper referring to the various bioactivities of yam and its related extracts, which are beneficial for controlling blood glucose in patients with type II diabetes.
Ingredients:
- 100 g millet
- 250 g fresh yam
- 150 g small tenderloin
- 1 liter water
- 1 tsp oil
- 1 tsp soy sauce
- A pinch of salt
Method:
- Wash and drain the millet and set aside. Wash and peel the yam and cut into small pieces.
- Slice the tenderloin finely, add 1 tsp oil and 1 tsp soy sauce, and mix well.
- In a saucepan, bring 1 liter of water to a boil. Add the millet and cook for 15 minutes, stirring occasionally.
- Add the yam and cook for another 15 minutes.
- Finally, add the shredded pork, mix well, cook for five more minutes, and season with a pinch of salt.
Translated by Eva and edited by Amanda
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