Is Millet Gluten Free?

Millets we know are a healthier choice in terms of the fibre, protein, and essential nutrients they offer. They are the most ancient and the first grain known to mankind & have been part of ancient cultures including Asia, Africa, and Eastern Europe.. But are they gluten free? This is among the common questions surrounding millets. The resounding answer is yes. Millets in their natural form are gluten free and are a good substitute for wheat-based products for those with gluten sensitivity or celiac disease. If you plan to opt for a gluten-free lifestyle, it’s important to understand what gluten is and understand the considerations before making the switch to millets.

 

Nutritional Profile of Millet

Millets, classified as grains, are actually seeds of grass family Poaceae. Like other grains they are a primary source of carbohydrates but unlike other grains they are rich in crude fibre, antioxidants, amino acids, and minerals like iron, calcium, potassium, zinc, etc. 

These rich nutrients mean that millets can help with digestion with their fibre, good for blood and bones, with their iron and calcium, and helps in dealing external oxidative stress due to their antioxidant properties.

What is Gluten?

Gluten is made to sound scary while it is nothing but a protein present in wheat, barley, rye, etc. It acts as a glue to hold the food together. It’s basically what the stickiness in the refined flour dough can be attributed to. It adds texture and flavour to various foods we consume. Gluten can be found in our regular baked goods and food items from bread, cakes, and cookies, to pasta, and noodles.

Gluten however can impact people with celiac disease or gluten sensitivity. People with gluten sensitivity can face gastrointestinal issues like gas, bloating, and digestive problems when they consume gluten-rich foods. 

On the other hand those with celiac disease have an autoimmune response to gluten. This means their bodies identify gluten as a foreign body and try to attack it causing inflammation, and damage to digestive tracts as a result. Further, those suffering from celiac disease tend to be anaemic with low iron levels. Millets also help with this condition as most millets are rich in iron.

For the ones trying to avoid gluten, millets are a safe choice. While gluten free, it is essential to look for millet brands exclusively certified as gluten free to avoid the cross contamination from other gluten-rich grains like wheat.

Types of Millet and Their Gluten-Free Status

All millets as stressed earlier are gluten free. Various forms of millets to include in your diet include:

• Foxtail Millet: 

Foxtail millet is also called thinai in Tamil and korra in Telugu is a good wheat and barley substitute. It has a low glycemic index making it a great choice for diabetics and also high antioxidants.

100 gm of foxtail millet has 12.3 g of protein and 14 mg of crude fibre. It also has 31 mg of calcium, and 3.6 mg of iron.

Using foxtail millet, you can make pulao, upma, salads, etc.

 

 

• Kodo Millet:  

Kodo millet or varagu in Tamil and arikelu in Telugu, is common in South India. This gluten-free grain is high in antioxidants and is good for preventing cardiovascular diseases.

Each 100 gm of kodo millet has 8.03 g of protein, 8.5 mg of fibre, and 9.9 mg of iron.

Kodo millet can be used to make idli, pongal, puttu, etc.

• Finger Millet:

Finger millet or nachni in Hindi and ragi everywhere else in India, is one of the most popularised millets in India. It is high in calcium, 344 mg for 100 gm, and is great for bone strengthening.

Each 100 gm of ragi provides 7.3 g of protein, 2.6 g of fibre and 8.9 mg of iron.

Foods that can be made using ragi range from porridge, dosa, idli, cakes, and bread.

Apart from the above millets there are many types of millets like pearl millet, barnyard millet, little millet, and adlay millet, all of which can be incorporated in many of the Indian recipes, and are good gluten free source of carbohydrates, and protein.

Using Millet Flour in a Gluten-Free Diet

Millet flour when cross contamination with other grains like wheat is avoided is gluten free. Therefore it is important to choose millet flour that is certified gluten-free.

Cooking Tips and Recipe Ideas

Millet flour’s mild flavour and fine texture make it a versatile choice in gluten-free cooking and baking. Here are a few creative ways to use it, with both international and traditional Indian recipes:

• Breads: Use millet flour as part of a gluten-free flour mix for soft, tender bread loaves. It can be combined with other gluten-free flours for a balanced texture.
• Pancakes and Waffles: Combine millet flour with a gluten-free binder like eggs or chia seeds to create fluffy, flavorful breakfast treats.
• Muffins and Quick Breads: Its subtle flavour pairs well with fruits, nuts, and spices, making it a great option for muffins and quick breads.
• Indian Roti/Flatbread (Bajra Roti): Millet flour can be used to make bajra roti, a popular flatbread in India. Simply mix the flour with warm water and knead it into a dough. Roll out small portions and cook on a hot pan until golden. This roti pairs well with curries and dals.
• Millet Flour Dosa: Substitute millet flour for rice flour in dosa batter for a gluten-free twist on this classic South Indian crepe. Combine millet flour with urad dal paste and let it ferment before cooking. Serve with chutney and sambar for a traditional meal.
• Chilla (Savoury Pancake): Millet flour can be used to make chilla, a savoury Indian pancake. Mix millet flour with spices, chopped vegetables, and water to make a batter, then cook it on a hot skillet for a quick, nutritious snack or breakfast.
• Millet Flour Ladoo: Create a sweet treat by roasting millet flour with ghee, then adding jaggery, nuts, and cardamom. Form the mixture into small ladoo balls for a wholesome, gluten-free dessert.

 

Frequently Asked Questions (FAQs)

FAQ 1: Are millets gluten-free?
Yes, millets are naturally gluten-free, making them an excellent choice for those with gluten sensitivities or celiac disease. They can be a versatile and nutritious addition to a gluten-free diet.

FAQ 2: Does millet contain gluten?
No, millet does not contain gluten. It’s safe for those who need or prefer to avoid gluten, and it provides a rich source of fibre, vitamins, and minerals.

FAQ 3: Is foxtail millet gluten-free?
Yes, foxtail millet is gluten-free. It’s a popular choice in gluten-free diets and offers a range of nutritional benefits, including fibre and antioxidants.

FAQ 4: Is kodo millet gluten-free?
Yes, kodo millet is gluten-free. It’s high in protein, fibre, and minerals, and can be used in a variety of gluten-free dishes.

FAQ 5: Is millet flour gluten-free?
Yes, millet flour is gluten-free, as it’s made from naturally gluten-free millet grains. However, it’s important to check for certified gluten-free millet flour to ensure it hasn’t been processed in facilities that also handle gluten-containing grains, which could lead to cross-contamination.

FAQ 6: Are all types of millet gluten-free?
Yes, all types of millet, including pearl, finger, foxtail, kodo, little, and barnyard millet, are gluten-free. They can be safely used in gluten-free cooking and baking.