With the rising popularity of plant-based
meals worldwide, we dig into the soils of our
consciousness to bring to light reminders of
why we so love SA’s heritage crops
BY ANDREA PAFITIS-HILL AND PATIENCE GUMBO-CHIMBETETE
DIETARY ADVICE BY MARYKE GALLAGHER, RD SA (BSC DIET, MNUTR)earthly
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raditionally grown mostly
on a subsistence level
in rural southern Africa,
millet is a versatile
grain with many health
benefits. Believed to
have originated in the
western parts of the
Sahara desert, about 4 000 years ago,
millet thrives in hot regions with irregular
rainfall patterns. However, according to
2014 statistics, India is the world’s largest
producer of the grain with about 11 million
tons produced each year. In Africa,
however, Tanzania and Namibia are the
highest producers, with each raking in
about 27% of the crop. Different varieties
like finger, pearl, foxtail and little millet
exist, with pearl and finger millet being the
most popular.Before the dawn of industrial farming, finger
millet was one of the common grains
produced in rural South Africa, particularly
in Limpopo and KwaZulu-Natal provinces,
as well as in neighbouring Zimbabwe. Over
the years, the production of this grain has
been declining in favour of maize, which is
easier to farm and has more support from
the government. Additionally, the time-
consuming process of hulling and grinding
the tiny millet grains is probably the biggestMILLET
In sub-Saharan Africa,
millet is the third
most widely grown
crop, primarily due to
its ability to survive
drought and hot
conditions. Used in
South African cooking
for centuries, millet is
a good source of B
vitamins, magnesium,
zinc, copper
and manganese.
Depending on the
type and processing
method (for
example, dehulled
or flaked), millet
has an intermediate
glycaemic index (GI),
but low glycaemic
load (GL). The GL is
a practical tool to
measure the effect
a specific amount of
carbohydrate-rich
foods will have on
blood-glucose levels- lower GL options
lead to a slower and
smaller rise and fall in
blood-glucose levels.
Fermenting grains or
adding dried beans
or pulses are great
traditional ways to
improve the impact on
blood-sugar levels.
MILLET
reason for the waning in popularity of the
crop. Customarily, the grain – which is small
in size, round in shape and can be white,
grey, yellow or red in colour – is prepared in
many ways: cooked like rice; ground to make
porridge or flour for breads and cakes; and
popped. Finger millet is especially suited
to malting and is used in the making of
traditional beer. But, in the past few months,
as plant-based meals and conscious eating
have taken over, we have seen millet make
a comeback.
Because it is non-allergenic and gluten
free with loads of fibre and low in simple
sugars, millet is considered a smart
carb. As such, the global shift towards
healthier eating has seen millet steadily
making its way into salads and stir-fries,
as well as the popular Buddha bowls.