Quinoa Vs Millet | What To Choose?
Whole grains are the best superfoods you can consume for a healthy mind and body. They help in weight management and keep your calories in check. Whole grains have low glycaemic acid, which lowers the risk of diabetes and cardiovascular diseases.
Its highly recommended to include different varieties of nutritious whole grains in your diet for more protein, fiber, and antioxidants. Our agriculture sector cultivates a variety of whole grains. Quinoa and Millet are two great whole grains having a low-fat and rich nutritional profile.
Both these vegan foods are rich sources of plant protein. They can be used to curate many healthy yet delicious recipes. But given their similarities in taste and benefits, people find it hard to choose between these two food market players.
This article will compare each aspect of quinoa and millet grains in detail including their uses, macro analysis, taste, and much more.
What Is Quinoa?
Quinoa is a product of the Chenopodium quinoa plant. It is botanically an edible seed. It is often referred to as pseudo grain due to its grain-like properties of usage, nutrition, taste, and texture.
It comes in color variations of red, white, yellow, and black. The Quinoa growing process is easy, and it is processed to remove the bitter coating over seeds during harvest.
Quinoa has been considered a sacred food for 5000 years, prominently in areas of South America. Today it has made its way to the list of the world’s healthiest foods. Quinoa has become a part of a low-fat, low-carb diet for people cutting down on weight. No doubt, it’s a superfood.
Benefits Of Quinoa
- Gluten Free- Quinoa contains zero gluten, making it fit for people with gluten intolerance and celiac diseases. It is a healthy choice to replace high-gluten grains.
- Diabetic Friendly: Quinoa has a low glycaemic index of 53, so it won’t instantly spike the sugar level. Therefore, people suffering from diabetes can easily incorporate Quinoa into their diet as a substitute for white rice.
- A source of protein: Quinoa is packed with 9 essential amino acids, which makes it a complete plant-based protein source.
- High fiber content: Quinoa contains a good percentage of fiber which induces satiety, increases good gut bacteria, and improves bowel movement. Having a high-fiber banana quinoa smoothie will keep you fuller for longer time.
- Reduces inflammation : Quinoa contains several compounds that have been shown to have anti-inflammatory effects, including flavonoids, saponins, and polyphenols. Research has shown that incorporating quinoa into your diet may help to reduce inflammation and improve overall health.
What is Millet?
The grass family Poaceae includes a number of distinctive but related grains that go by the term “millet.” They resemble tiny corn kernels that are among the more affordable grains because they cost roughly one-fourth as much as Quinoa. They are naturally devoid of gluten.
Millets can be bought as flour or flakes, like many whole grains. When it comes to whole grains, Millet is on the sweeter end; some people compare the flavor to that of corn.
The flavor qualities of the components inside a sauce or dressing are also easily absorbed by it. However, cooked Millet has a fluffy texture comparable to mashed potatoes or steamed rice that sets it apart from other whole grains like chewy barley, buckwheat, or farro.
Benefits of Millet
- Millets work as a natural immunity booster: Proteins are basically responsible for building our body’s immunity. Millets acquire a great source of protein in them, which strengthens our body’s immunity and strengthens it to fight any diseases.
- Helps in managing weight: Millet is among the high protein, low-calorie vegan foods, making it stand as one of the best things to have when you intend to lose some extra weight. Millets also keep us filled up and satisfied for longer durations when compared to any other source of carbs.
- It keeps blood sugar in check: Millets possess low to moderate glycaemic index. One should start consuming Millet daily if wanting to keep their blood sugar in check.
- Millets help in preventing Asthma: You may suffer fewer migraines as a result of Millet’s magnesium content. Additionally, it may lessen the degree of your asthmatic symptoms. The major reason is when compared with wheat; they contain no allergens that promote asthma and wheezing.
- Millets promote healthy digestion: Millets are filled with various kinds of fibers, which makes it a go-to option, especially when a person is suffering from stomach problems like constipation, gas, bloating, etc
Quinoa Vs Millet | Comparing The Various Factors
Quinoa and Millet have some contrasting characteristics that set them apart in many aspects. These factors are important to know to choose the right whole grain for yourself.
1. Taste And Texture
Quinoa is an oval-shaped grain. After cooking, it swells up and becomes fluffy and chewy. The taste is quite mild and creamy. It resembles the feel and tongue of brown rice and oats. It’s important to wash it properly to remove any saponin layer, or else it will taste bitter.
Millets are smaller than Quinoa and carry a round shape. It becomes very soft and light when soaked in water, unlike the chewy Quinoa. It has a distinct nutty flavor with mild to sweet notes. Millet is ideal for sweets as well as savories as it can absorb any flavor easily.
Both quinoa and millet have a decent shelf life when stored appropriately. However, quinoa tends to have a longer shelf life than millet because of its lower oil content. It is advisable to store both grains in airtight containers in a cool, dry area to extend their shelf life as much as possible.
2. Glycaemic Index
Any food with a glycaemic index below 55 spikes less blood sugar and counts as low GI food. Quinoa has a slightly better glycaemic index than Quinoa. Where one side, quinoa spikes up blood sugar at 52 GI, while Millet has a low GI ranging between 54-68 based on the type of Millet.
Both superfoods count under low glycaemic index foods and can be added to an anti-diabetic diet. Although finger millet has a moderate Glycaemic index of 65 which should is not favorable for sugar levels. Being low GI, these foods support cardiovascular health and aid weight loss.
3. Satiety Index
Satiety means satisfaction or the feeling of fullness after consumption. The Satiety index measures how quickly and in what quantity a food can make you feel full. Both Quinoa and Millet have a high satiety index of greater than 138 percent. Any food above the 100 satiety index is considered more fulfilling.
The Satiety index is calculated by determining the presence of protein, fiber, volume, and low calories. Since Quinoa is more protein and fiber-rich, it is more satiating than Millet. Both foods have a better satiety index than white rice and white bread. Therefore, including them in your diet helps you to keep food portions in check.
4. Weight loss
Obesity is the leading cause of heart problems, which makes weight management a serious need for today’s generation. The nutritional comparison suggests Quinoa is more effective for weight loss with its high fiber, low glycaemic index, and better satiety index.
Millet and Quinoa do not have much difference if seen in terms of calorie count. 100 g millet equals 119 calories and 100g quinoa equals 120 calories. Both these foods can be a significant part of your weight loss journey.
5. Bodybuilding
The main macronutrient that fuels bodybuilding is protein. If we weigh Quinoa and Millet in terms of protein count, Quinoa wins fair and square. It provides 25 % more protein than Millet. Quinoa has all 9 amino acids that make it an all-rounder protein source.
Including Quinoa in your bodybuilding meal plan helps gain lean muscle mass. 100g of cooked Quinoa contains 4.40 grams of protein. It is a great substitute for all expensive sports protein shakes and supplements.
6. Price
Millet is undoubtedly more affordable than Quinoa. Millets are reasonable whole grains, whereas Quinoa is expensive for everyday consumption. A ¼ cup of Quinoa costs $0.57, whereas the same quantity of Millet costs just $0.21, which is comparatively low. These prices can change based on brands and categories of Millet or Quinoa.
Quinoa Vs Millet | Nutrient Comparison
Quinoa and Millet both contain macronutrients, vitamins, and minerals, just the amount of nutrients varies. This variation makes the difference in planning your diet. Hence, it’s important to compare the nutritional profile of these superfoods in detail.
| Nutrient | Quinoa (100 g) | Millet (100 g) |
|---|---|---|
| Calories | 120 kcal | 119 kcal |
| Carbohydrates | 21.3 g | 23.7 g |
| Fats | 1.92 g | 1.3 g |
| Protein | 4.40 g | 3.51 g |
| Fiber | 2.8 g | 1.3 G |
| Vitamin A | 5 IU | 3 IU |
| Iron | 1.49 mg | 0.63 mg |
| Calcium | 17 mg | 16 mg |
| Magnesium | 64 mg | 44 mg |
| Copper | 0.19 mg | 0.25 mg |
| Zinc | 1.10 mg | 0.92 mg |
Conclusion
Your health is what you eat. So in the end it’s all about what you are making your body digest. Quinoa and millets are highly nutritious and gluten-free foods for your mind, body, and soul. They serve a bucket full of vitamins, minerals, fiber, and protein for the body’s growth and development.
Whatever you choose must align with your dietary requirements and health goals. We feel Quinoa is a better choice from many perspectives. It has a full pack of amino acids; it contains higher fiber content and sufficient vital nutrients.
The fullness feeling is more after consuming Quinoa, and the chances of hunger pangs are lower. That said, Millet is no less than a star whole grain. Talk to your dietician about incorporating Quinoa and Millet into your diet. Be hale and hearty.
