Pasta with Fresh Tomato Sauce Recipe | Allrecipes


via Pasta with Fresh Tomato Sauce Recipe | Allrecipes

Vladimir Putin nominated for Nobel Peace Prize – CBS News


Why am I not surprised.  IMHO, I thought if not the  B.R.I.C. leaders atleast Trump/. Putin / Modi/ Xi WILL make the Grade – even as a Bribe by Nobel to regain lost credibility, integrity and moral ground by giving it to utter Nincompoops, LW, Commies and most undeserving. 

United States: Second ex-United Auto Workers president charged with embezzling union funds


via United States: Second ex-United Auto Workers president charged with embezzling union funds

Ethical Alliance Daily News

United States: Second ex-United Auto Workers president charged with embezzling union funds
Aug 28, 2020 06:00 pm
Former United Auto Workers President Dennis Williams was charged with embezzlement and defrauding the U.S. government as part of a multiyear corruption probe into one of America’s most prominent unions. Williams, who led the organization from 2014 to 2018, is the second ex-president of the union to be charged. His
Read More  

Switzerland: Swiss charge prominent businessman with insider trading and bribery
Aug 28, 2020 05:30 pm
Criminal proceedings were launched against Ziegler in April 2016, after the Swiss Financial Market Supervisory Authority (FINMA) raised suspicions of insider trading. The federal prosecutor extended its investigation a year later to a second person, as well as widening the accusations to include bribery and industrial espionage. The federal prosecutor alleges
Read More  

Nigeria: Siemens boosts anti-graft war with $1.29m
Aug 28, 2020 05:00 pm
Siemens Nigeria has restated its commitment to supporting sustainable development in the country through its Business to Society (B2S) initiative. The B2S report stated that Siemens Integrity Initiative (SII) has invested about $1.29million  in Nigeria to promote anti-corruption practices through capacity building and training. Siemens said its support for sustainable
Read More  

New Zealand: Ministry awarded Petrofac contracts not knowing it was being investigated by Britain’s Serious Fraud Office
Aug 28, 2020 04:30 pm
Government officials say they awarded British consulting firm Petrofac two contracts worth hundreds of thousands of dollars without being aware the company was being investigated for bribery in the UK. The Ministry of Business, Innovation and Employment (MBIE) awarded Petrofac a $140,000 contract in October 2017 to assess the integrity
Read More  

Russia: Russia’s State Duma lawmaker faces trial on bribery charges
Aug 28, 2020 04:00 pm
The indictment has been approved against State Duma lawmaker Vadim Belousov and his alleged accomplice Margarita Butakova as part of a 3.2-billion-ruble (about $45 million at the current exchange rate) bribery case, the press service of the Prosecutor General’s Office of Russia reports. Investigators claim that from May 2010 to
Read More  

Thailand: 16th Secretariat Meeting of ASEAN Parties Against Corruption (ASEAN-PAC) successfully concluded via video conference
Aug 28, 2020 03:30 pm
The National Anti-Corruption Commission of Thailand (NACC) hosted the 16th ASEAN Parties Against Corruption (ASEAN-PAC) Secretariat Meeting on 24 August 2020 via video conference. Operational-level officers from the 10 Southeast Asian anti-corruption agencies gathered online to exchange experiences and discuss their progress on anti-corruption efforts. The 16th ASEAN-PAC Secretariat Meeting
Read More  

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nik’s free book summaries newsletter


Heyo, Nik here with your free summary of the day.

If you enjoy these, check out our reading guide. It’ll help you learn and remember more from everything you read.

Happy reading!


Want to get just one weekly summary roundup? Switch to weekly.


1-Sentence-Summary: Suggestible You helps you understand and utilize the power of your mind-body connection by explaining the effect that your thoughts have on your body, including pain, illness, and memory and how to take advantage of it.

Read in: 4 minutes

Favorite quote from the author:

Suggestible You Summary

You already know your brain is incredible. But did you know that just on its own it has the ability to relieve pain, heal you from sickness, or even trick itself? The key to unlocking this potential is suggestion. 

Your brain runs on expectations. And it doesn’t like to be let down. Rather than facing reality and changing beliefs, it sometimes would instead change reality. Through suggestion, you can tap into this power and your mind can do amazing things. 

In Suggestible You: The Curious Science of Your Brain’s Ability to Deceive, Transform, and Heal, Erik Vance delves into the fascinating world of expectation and suggestion.

From the placebo effect to hypnotism, you will be impressed by the incredible ways your brain can trick itself. And most importantly, Vance will help you harness this power and use it to improve your own life.

Here are just 3 of the many fascinating lessons I got out of this book:

  1. Placebos work by the power of suggestion.
  2. Suggestions can affect the very decisions we make and we don’t even realize it. 
  3. You can use this power of expectation to better your life.

You are going to read this summary and you are going to like it. Just kidding, this isn’t about Jedi mind tricks! Let’s get to it!If you want to save this summary for later, download the free PDF and read it whenever you want.

Download PDF

Lesson 1: The placebo effect is very real and it is a product of the power of suggestion.

When we take a drug for pain, we sometimes feel relief almost immediately. But in truth, most medications take about 15 or more minutes to kick in. This is like the placebo effect, the phenomenon when you experience benefits from a drug or treatment that doesn’t actually have any. In other words, your brain creates a benefit based on expectation. 

It’s a well-documented effect that many people believe has a lot of untapped potential. The author says it’s likely the reason for successes in homeopathic medicine. It also could be the key to helping baffling cases chronic pain. 

How can this be? Your brain actually already has the chemical arsenal it needs to treat pain, in the same way opioids do-by releasing endorphins.

And it doesn’t stop there. Our brains produce endocannabinoids, which are found in Marijuana and help with pain, as well as dopamine and serotonin, which have to do with mood. 

All of these chemicals are particularly sensitive to the placebo effect. So your brain has all the resources it needs to help itself with ailments such as pain, anxiety, nausea, depression, or addiction.

However, studies show some people are more suggestible than others. So, if you’re one of the lucky ones, you will experience more benefits from the placebo effect.

Lesson 2: We often make decisions based on suggestions and we don’t even realize it.

Suggestibility affects many of the choices we make every day. Companies know this, and use it to make their products taste better to you. And no, I don’t mean that they just make them seem to taste better, they know that suggestion can make them actually taste better.

Packaging and presentation create an expectation, and your mind will happily want to meet that expectation by making something taste better. 

Don’t believe it? In a study investigating this power of expectation, a researcher told participants that she was comparing two milkshakes, one diet shake and another full-calorie one. She packaged the low-calorie shake with a no-frills and sensible label and gave the full-fat one a luxurious label. 

Unbeknownst to the participants, both actually contained the same amount of calories. Not only did they report the full-fat version tasted better, but when the researcher measured the participant’s hormone levels, she found those who drank the diet milkshake produced more ghrelin-the hormone tells us we’re hungry. Just thinking that they weren’t going to consume as many calories is enough to make them feel hungry. 

Expectation also plays a role in addiction where people get caught in an unfortunate loop. A drug gives pleasurable sensations, and the brain, overwhelmed by this, reduces dopamine production to restore balance. The less dopamine you have, the less pleasure you feel. Soon, you will need more and more of the drug to achieve the same pleasurable effect.

Lesson 3: If you want to improve your life, you can start taking advantage of the power of expectation.

By now, we understand the power of expectation and its ability to do some crazy things. Throughout history, ritualistic and faith healings have shown it can work. While some of their claims may be questionable, there is a way you can bring this power into your own life. 

First, you need to know and understand yourself. Because much of it relies on the power of storytelling, ask yourself what types of stories you find engaging or inspiring. While some people might trust in ancient wisdom, many people don’t believe anything that isn’t established by scientific evidence.

Additionally, some people need meditation and solitude while others do best in a group setting. Find what captures your individual imagination to discover a specific approach that works for you. 

Additionally, because we all have different levels of suggestibility, get to know what yours is. Experimenting with hypnosis is one way to find out how suggestible you are. 

The author gives some rules of thumb for discovering how you can use this power in a smart way. The first is to make sure that you don’t place yourself in any kind of danger. This means being careful with unregulated supplements or substances that people say can help you. Always read the label. 

The next rule is to not give up on traditional medicine. Alternative therapies can help but use these along with needed medical treatments to ensure you don’t harm yourself.

Next, make sure you don’t bankrupt yourself in a search for placebos. If someone is asking for hundreds of dollars for a supplement they probably are trying to take advantage of you.

Suggestible You Review

Suggestible You has such fresh and intriguing ideas. What if the key to our health and happiness lies within our own brains? You will be amazed at what your mind does without you even realizing it. The book is full of captivating scientific facts and stories, I just wish it had a little more actionable advice.

Read full summary on Blinkist >>

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Learn more about the author >>

Who would I recommend the Suggestible You summary to?

The 26-year-old who has seen people be miraculously cured but has no explanation for it, the 49-year-old that is curious about why the body is so good at healing itself sometimes, and anyone that wants to know how their mind and body work.

The post Suggestible You Summary appeared first on Four Minute Books.Keep learning,
-Nik

The BEACON Newsletter


The Beacon
It’s Friday, August 28, and New Jersey has made it harder to pollute in communities of color.

Low-income communities of color are at the forefront of an environmental justice law the New Jersey state legislature passed on Thursday.

The law will make it harder to create or expand facilities that produce large amounts of pollution near low-income, non-white, and immigrant populations. Environmental advocacy groups and community advocates say that the new law will alleviate pollution and improve health outcomes in the vulnerable areas where power plants, refineries, and waste processing plants tend to be located.

“Environmental justice communities like mine have suffered far too long and now, after 10 years, our voices have been heard and our communities will receive the right environmental protection for our complexion,” Kim Gaddy, an organizer for Clean Water Action, told NorthJersey.com. New Jersey’s governor, Phil Murphy, has said that he will sign the bill.

The landmark environmental law was passed on the same day that the state filed 12 different lawsuits against alleged polluters in low-income communities and communities of color. The suits target polluters like fabric production shops and gas stations that have been accused of violations like soil contamination and improper disposal of contaminated stormwater.

New Jersey’s attorney general, Gurbir S. Grewal, said that the lawsuits reflect the state’s dedication to environmental justice.

“We’re going to do the hard work necessary to protect communities from dumping, contamination and other illegal activities,” he said. “The message to New Jersey residents should be clear: everyone, and I really mean everyone, deserves to breathe clean air and live in a safe environment.”

— Angely Mercado

Smog clouds

THE SMOG

Need-to-know basis

chemical fire broke out at a chlorine production facility near Lake Charles, Louisiana, in the wake of Hurricane Laura and was still burning Thursday evening. Thick clouds of smoke billowed out of the facility, and nearby residents were put under a shelter-in-place order. Chlorine gas can damage lungs and cause symptoms like burning eyes, nose, and throat.

The Federal Emergency Management Agency spent more than three times as much on counterterrorism preparedness in 2019 than it spent preparing for natural disasters, according to an analysis by Bloomberg Green. The trend is a result of laws passed after the attacks of September 11, 2001.

The Pine Gulch Fire in western Colorado has now been burning for almost a month, making it the largest fire in Colorado history as of Thursday. The fire has burned more than 139,000 acres and is now 77 percent contained.

— Emily Pontecorvo

MORE GRIST FOR YOUR MILL

A California plan for wildfires that actually matches the scale of the problem

Government agencies aim a firehose of money at wildfires.

In Louisiana, grief surges with another storm. So does hope.

A Pelican State resident reflects on lessons learned — and actions taken — in the 15 years since Katrina changed the way we view the most vulnerable coastal communities.

What it looked like after Hurricane Laura struck the Gulf Coast

Flooded, flattened, and ripped apart: Photos of Hurricane Laura’s damage.

‘Real talk’ with two environmental justice leaders

Yudith Nieto and Mustafa Santiago Ali dig in on climate justice, intersectional work, and solidarity.

Smoke, heat, and COVID-19: Californians are caught between public health crises

The wildfires, the heat, and the pandemic are combining to make a particularly challenging public health stew.

Support Grist’s work

Seth Godin Newsletter


Destinations, risks and journeys

Where are you headed? The choices you’re making, the effort, the sacrifices—where is the destination?

We make choices every day about our destination. And because of those choices, we go on a journey.

Along that journey, we take risks but we also experience an internal narrative about those risks.

And so, destinations, risks (perceived and actual) and journeys define our lives.

It’s possible you’ve come to the conclusion that the destination you’ve chosen isn’t for you. That being a pop star, a successful VP of accounting or a receptionist with a secure position isn’t a life you’d like to lead.

But don’t confuse that with the journey. Maybe you’d be happy with the pot of gold at the end of your rainbow, but it’s entirely possible you don’t want to suffer the discomfort and indignities and effort it will take to get to that destination, that you’d like an easier path. You’ll happily take the destination but the truth is, the journey is too arduous.

And don’t confuse that with your imagining of the risks along the way. It might be that you want the destination, that you are willing to put up with (or even delight in) the journey but your narrative of the risks and dangers are just too much to handle.

When we conflate the destination with the journey with the narrative of the risks, we have no hope of improving any of the three. Instead, we often pushed to throw out all three at once or embrace them all. But it’s possible, with effort and planning, to make the journey more palatable or the risks feel more tolerable.

The destination isn’t the journey. And our narrative of the actual risks is up to us.

Did you know…


Did you know…

… that today is Beatles LIFE Cover Day? The Beatles appeared on the cover of LIFE magazine on this day in 1964. The article inside, There Stood the Beatles as the Battle Smoke Lifted, chronicled their arrival at San Francisco’s airport and the Beatlemania that ensued. It was followed by The Cool Brain Behind the Bonfire, featuring their manager, Brian Epstein. Good reading!

~~~

EU Startups newsletter


Advice for new entrepreneurs: There’s nothing better than advice from someone who has been there, done that, and got the t-shirt. In this cool article we pull together quotes and top tips for budding ‘wantrepreneurs’ from our previous interviews. Check out what these founders and VCs have to say.

EU-Startups Job Board: There’s still a little bit of time left to take advantage of our free job posts option on the EU-Startups Job Board. By allowing free job postings until September 7, we aim to support startups and job seekers during the current crisis.

How did you make your first money? From delivering newspapers, to classroom business, many of Europe’s top founders began their entrepreneurial journey with making their first pocket money. Here is what they learnt, and how this often inspired the direction of their success today. What about yourself?

Advertising opportunities: Did you know that EU-Startups reaches over 350,000 founders, startup enthusiasts and investors per month? If you’re interested to work with us and to reach this exciting audience, you can find/request more info about our readership and advertising options here.

It’s an e-scooter summer: While e-scooters were officially illegal for use in public areas in the UK due to safety concerns, this summer the UK Government brought in new regulations for socially-distanced urban transport, including e-scooter trials. Now the race is on! 🙂 Check out our latest updates about Dublin-based Zipp Mobility, Berlin-based TIER, Stockholm-based Voi, and UK’s Beryl. Soon we’ll be running another ‘startup battle’ to compare the leaders in the European e-scooter race – stay tuned. 🙂

Short update from our side: Behind the scenes we’re working hard on the launch of CLUB – the EU-Startups Membership program. We’re busy putting together some interesting packages for you, and are excited to finally launch this by September 7!

Saludos from Barcelona,
Charlotte

Charlotte Tucker
Head of Content
– – – – – – – – – – – – – – – – – – – – – – – – –
EU-Startups.com
Menlo Media S.L.
Calle Encarnació 103, 2-2
08024 Barcelona, Spain
Charlotte.Tucker@EU-Startups.com

Nico’s Failories Newsletter


👋 Hey Failories! It’s Nico over here.

Last week, our article on the most common startup mistakes went viral on Hacker News, which brought lots of new email subscribers into the newsletter. Thanks much for joining HN people 😉

Next week, I’ll be sharing a 2-minutes survey to get to know your opinion on a Failory-related project I’m working on. If you want to know what’s the project about and help me by completing the survey earlier, just reply to this email.

This newsletter is sponsored by NerdPilots.

INTERVIEW

From Losing a Business Partner to Shutting Down a $20k/mo SaaS

Watu was a temporary staffing app founded by José Pablo Fernández and his business partner. The business was very sticky; once a company started using the app, it was very unlikely for them to leave. So what could have gone wrong!? Read our interview with Pablo below to know more.

Read More +

Watu

SPONSORSHIP

Custom software and SaaS solutions for your business.

Why us? Experienced developers familiar with a wide range of frameworks (Laravel, NodeJS, AngularJS, Symfony, Yii, ReactJS and more), guaranteed good communication, fast turnaround and quality results (Agile methodology). Are you ready to develop and/or integrate vertical and horizontal SaaS technology for your business?

Quote your project!

NerdPilots

ARTICLE

Everyone Can Build a Twitter Audience – Review & Key Lessons

I recently took Daniel Vassallo’s well-known video course on how to build a Twitter audience. Here’s my review as well as the key lessons I got from it. Let me know if you have any questions about it.

Read More +

Everyone can build a Twitter audience course

Hope you enjoy this week’s stuff ❤️

One more time, let me know if you’re interested in reading the details of the project I’m working on, or if you have any questions related to the Twitter Audience course I’ve reviewed above.

– Nico

United States: Second ex-United Auto Workers president charged with embezzling union funds


via United States: Second ex-United Auto Workers president charged with embezzling union funds

Ethical Alliance Daily News

United States: Second ex-United Auto Workers president charged with embezzling union funds
Aug 28, 2020 06:00 pm
Former United Auto Workers President Dennis Williams was charged with embezzlement and defrauding the U.S. government as part of a multiyear corruption probe into one of America’s most prominent unions. Williams, who led the organization from 2014 to 2018, is the second ex-president of the union to be charged. His
Read More  

Switzerland: Swiss charge prominent businessman with insider trading and bribery
Aug 28, 2020 05:30 pm
Criminal proceedings were launched against Ziegler in April 2016, after the Swiss Financial Market Supervisory Authority (FINMA) raised suspicions of insider trading. The federal prosecutor extended its investigation a year later to a second person, as well as widening the accusations to include bribery and industrial espionage. The federal prosecutor alleges
Read More  

Nigeria: Siemens boosts anti-graft war with $1.29m
Aug 28, 2020 05:00 pm
Siemens Nigeria has restated its commitment to supporting sustainable development in the country through its Business to Society (B2S) initiative. The B2S report stated that Siemens Integrity Initiative (SII) has invested about $1.29million  in Nigeria to promote anti-corruption practices through capacity building and training. Siemens said its support for sustainable
Read More  

New Zealand: Ministry awarded Petrofac contracts not knowing it was being investigated by Britain’s Serious Fraud Office
Aug 28, 2020 04:30 pm
Government officials say they awarded British consulting firm Petrofac two contracts worth hundreds of thousands of dollars without being aware the company was being investigated for bribery in the UK. The Ministry of Business, Innovation and Employment (MBIE) awarded Petrofac a $140,000 contract in October 2017 to assess the integrity
Read More  

Russia: Russia’s State Duma lawmaker faces trial on bribery charges
Aug 28, 2020 04:00 pm
The indictment has been approved against State Duma lawmaker Vadim Belousov and his alleged accomplice Margarita Butakova as part of a 3.2-billion-ruble (about $45 million at the current exchange rate) bribery case, the press service of the Prosecutor General’s Office of Russia reports. Investigators claim that from May 2010 to
Read More  

Thailand: 16th Secretariat Meeting of ASEAN Parties Against Corruption (ASEAN-PAC) successfully concluded via video conference
Aug 28, 2020 03:30 pm
The National Anti-Corruption Commission of Thailand (NACC) hosted the 16th ASEAN Parties Against Corruption (ASEAN-PAC) Secretariat Meeting on 24 August 2020 via video conference. Operational-level officers from the 10 Southeast Asian anti-corruption agencies gathered online to exchange experiences and discuss their progress on anti-corruption efforts. The 16th ASEAN-PAC Secretariat Meeting
Read More  

Join the conversation, follow us:
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Singapore 169876
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What Is Millet? Nutrition, Benefits, and More


via What Is Millet? Nutrition, Benefits, and More

What Is Millet? Nutrition, Benefits, and More

If you buy something through a link on this page, we may earn a small commission. How this works.

Millet is a cereal grain that belongs to the Poaceae family, commonly known as the grass family (1).

It’s widely consumed in developing countries throughout Africa and Asia. While it may look like a seed, millet’s nutritional profile is similar to that of sorghum and other cereals (2Trusted Source).

Millet has gained popularity in the West because it’s gluten-free and boasts high protein, fiber, and antioxidant contents (3Trusted Source).

This article reviews everything you need to know about millet, including its nutrients, benefits, and downsides.

Attributes and types of millet

Millet is a small, round whole grain grown in India, Nigeria, and other Asian and African countries. Considered an ancient grain, it’s used both for human consumption and livestock and bird feed (45Trusted Source).

It has multiple advantages over other crops, including drought and pest resistance. It’s also able to survive in harsh environments and less fertile soil. These benefits stem from its genetic composition and physical structure — for example, its small size and hardness (45Trusted Source6Trusted Source).

Although all millet varieties belong to the Poaceae family, they differ in color, appearance, and species.

This crop is also divided into two categories — major and minor millets, with major millets being the most popular or commonly cultivated varieties (4).

Major millets include:

  • pearl
  • foxtail
  • proso (or white)
  • finger (or ragi)

Minor millets include:

  • Kodo
  • barnyard
  • little
  • Guinea
  • browntop
  • fonio
  • adlay (or Job’s tears)

Pearl millet is the most widely produced variety intended for human consumption. Still, all types are renowned for their high nutritional value and health benefits.

SUMMARYMillet is a small cereal grain that belongs to the grass family. Resilient in harsh environments, it’s commonly cultivated in Asian and African countries.

Nutritional profile

Like most cereals, millet is a starchy grain — meaning that it’s rich in carbs. Notably, it also packs several vitamins and minerals (4).

One cup (174 grams) of cooked millet packs (7Trusted Source):

  • Calories: 207
  • Carbs: 41 grams
  • Fiber: 2.2 grams
  • Protein: 6 grams
  • Fat: 1.7 grams
  • Phosphorus: 25% of the Daily Value (DV)
  • Magnesium: 19% of the DV
  • Folate: 8% of the DV
  • Iron: 6% of the DV

Millet provides more essential amino acids than most other cereals. These compounds are the building blocks of protein (48Trusted Source9Trusted Source).

What’s more, finger millet boasts the highest calcium content of all cereal grains, providing 13% of the DV per 1 cooked cup (100 grams) (410Trusted Source11Trusted Source).

Calcium is necessary to ensure bone health, blood vessel and muscular contractions, and proper nerve function (12Trusted Source).

SUMMARYMillet is a starchy, protein-rich grain. It provides plenty of phosphorus and magnesium — and finger millet packs more calcium than any other cereal.

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Benefits of millet

Millet is rich in nutrients and plant compounds. Therefore, it may offer multiple health benefits.

Rich in antioxidants

Millet is rich in phenolic compounds, especially ferulic acid and catechins. These molecules act as antioxidants to protect your body from harmful oxidative stress (10Trusted Source13Trusted Source14Trusted Source15Trusted Source16Trusted Source).

Studies in mice link ferulic acid to rapid wound healing, skin protection, and anti-inflammatory properties (17Trusted Source18Trusted Source).

Meanwhile, catechins bind to heavy metals in your bloodstream to prevent metal poisoning (16Trusted Source19Trusted Source).

While all millet varieties contain antioxidants, those with a darker color — such as finger, proso, and foxtail millet — have more than their white or yellow counterparts (13Trusted Source).

May help control blood sugar levels

Millet is rich in fiber and non-starchy polysaccharides, two types of undigestible carbs that help control blood sugar levels (10Trusted Source20Trusted Source).

This cereal also has a low glycemic index (GI), meaning that it’s unlikely to spike your blood sugar levels (8Trusted Source21Trusted Source).

Thus, millets are considered an ideal grain for people with diabetes.

For instance, a study in 105 people with type 2 diabetes determined that replacing a rice-based breakfast with a millet-based one lowered blood sugar levels after the meal (21Trusted Source).

A 12-week study in 64 people with prediabetes gave similar results. After eating 1/3 cup (50 grams) of foxtail millet per day, they experienced a slight reduction in fasting and post-meal blood sugar levels, as well as a decrease in insulin resistance (22Trusted Source).

Insulin resistance is a marker for type 2 diabetes. It occurs when your body stops responding to the hormone insulin, which helps regulate blood sugar (23Trusted Source).

What’s more, in a 6-week study in rats with diabetes, a diet containing 20% finger millet led to lower fasting blood sugar levels and a drop in triglyceride and cholesterol levels (24Trusted Source).

May help lower cholesterol

Millet contains soluble fiber, which produces a viscous substance in your gut. In turn, this traps fats and helps reduce cholesterol levels (10Trusted Source).

One study in 24 rats found that those fed foxtail and proso millet had significantly reduced triglyceride levels, compared with the control group (25Trusted Source).

Additionally, millet protein may help lower cholesterol.

A study in mice with type 2 diabetes fed them a high fat diet with millet protein concentrate. This led to a decrease in triglyceride levels and significant increase in adiponectin and HDL (good) cholesterol levels, compared with the control group (26Trusted Source).

Adiponectin is a hormone with an anti-inflammatory effect that supports heart health and stimulates fatty acid oxidation. Its levels are usually lower in people with obesity and type 2 diabetes (27Trusted Source28Trusted Source).

Fits a gluten-free diet

Millet is a gluten-free grain, making it a viable choice for people with celiac disease or those following a gluten-free diet (8Trusted Source10Trusted Source30Trusted Source).

Gluten is a protein that occurs naturally in grains like wheat, barley, and rye. People with celiac disease or gluten intolerance must avoid it because it triggers harmful digestive symptoms, such as diarrhea and nutrient malabsorption (29Trusted Source).

When shopping for millet, you should still look for a label that certifies it gluten-free to ensure it hasn’t been contaminated with any gluten-containing ingredients.

SUMMARYMillet is a gluten-free grain that’s rich in antioxidants, soluble fiber, and protein. In particular, it may lower cholesterol and blood sugar levels.

Potential downsides

Despite millet’s multiple health benefits, it also contains antinutrients — compounds that block or reduce your body’s absorption of other nutrients and may lead to deficiencies (31Trusted Source).

One of these compounds — phytic acid — interferes with potassium, calcium, iron, zinc, and magnesium uptake. However, a person with a balanced diet isn’t likely to experience adverse effects.

Other antinutrients called goitrogenic polyphenols may impair thyroid function, causing goiter — an enlargement of your thyroid gland that results in neck swelling.

Nevertheless, this effect is associated only with excess polyphenol intake.

For example, one study determined that goiter was significantly more prevalent when millet provided 74% of a person’s daily calories, compared with only 37% of their daily calories (31Trusted Source32Trusted Source).

Furthermore, you can lower millet’s antinutrient content significantly by soaking it overnight at room temperature, then draining and rinsing it before cooking (4).

Plus, sprouting reduces antinutrient content. Certain health food stores sell sprouted millet, though you can also germinate it on your own. To do so, place soaked millet in a glass jar and cover it with a cloth that’s secured with a rubber band.

Turn the jar upside down, rinsing and draining the millet every 8–12 hours. You’ll notice small sprouts beginning to form after 2–3 days. Drain the sprouts and enjoy them right away.

SUMMARYAntinutrients in millet block your body’s absorption of certain minerals, though this is unlikely to affect you if you consume a balanced diet. Soaking and sprouting may reduce this grain’s antinutrient levels.

How to prepare and eat millet

Millet is a versatile ingredient that makes a good rice replacement when cooked whole.

To prepare it, just add 2 cups (480 mL) of water or broth per 1 cup (174 grams) of raw millet. Bring it to a boil, then simmer it for 20 minutes.

Remember to soak it overnight before cooking to lower its antinutrient content. You may also toast it in a pan before cooking to enhance its nutty taste.

Millet is also sold as a flour.

In fact, research suggests that making baked goods with millet flour significantly enhances their nutritional profile by increasing their antioxidant content (33Trusted Source).

Additionally, this grain is processed to make snacks, pasta, and nondairy probiotic beverages. In fact, fermented millet acts as a natural probiotic by providing live microorganisms that benefit your health (48Trusted Source34Trusted Source).

You can enjoy millet as a breakfast porridge, side dish, salad add-in, or cookie or cake ingredient.

Shop for millet or millet flour online.

SUMMARYMillet is not only available as a whole grain but also a flour. You can use it in a variety of dishes, including porridge, salad, and cookies.

The bottom line

Millet is a whole grain that’s packed with protein, antioxidants, and nutrients.

It may have numerous health benefits, such as helping lower your blood sugar and cholesterol levels. Plus, it’s gluten-free, making it an excellent choice for people who have celiac disease or follow a gluten-free diet.

Its nutty taste and versatility make it well worth trying.

SENKI

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