Millet: Nutrition Facts and Benefits

 

Millet is a nutrient-rich, gluten-free cereal grain.


*Nutrition Facts (per 100g cooked millet):*

1. Energy: 155 kcal

2. Protein: 3.5g

3. Fat: 1.5g

4. Carbohydrates: 30g

5. Fiber: 2.5g

6. Iron: 2.5mg (15% DV)

7. Calcium: 10mg (1% DV)

8. Potassium: 130mg (4% DV)

9. Vitamin B1 (Thiamin): 0.4mg (25% DV)

10. Vitamin B6: 0.4mg (20% DV)


*Types of Millet:*

1. Pearl Millet (most commonly consumed)

2. Finger Millet (high in calcium, iron)

3. Proso Millet (high in protein, fiber)

4. Foxtail Millet (high in antioxidants)

5. Sorghum Millet (gluten-free, high in protein)


*Comparison of Millet Types:*

| Millet Type | Protein | Fiber | Iron | Calcium |

| --- | --- | --- | --- | --- |

| Pearl | 3.5g | 2.5g | 2.5mg | 10mg |

| Finger | 4.5g | 3.5g | 4.5mg | 350mg |

| Proso | 5.5g | 4.5g | 3.5mg | 20mg |

| Foxtail | 4.5g | 3.5g | 3.5mg | 15mg |

| Sorghum | 5g | 4g | 2.5mg | 10mg |


*When to Consume Millet:*

1. Breakfast: Pearl millet porridge or puffed millet snacks.

2. Lunch: Finger millet roti or proso millet salad.

3. Dinner: Foxtail millet rice or sorghum millet bowl.

4. Snacks: Millet crackers, millet-based energy bars.


*Health Benefits:*

1. Gluten-free, suitable for celiac disease.

2. High fiber, supports digestive health.

3. Rich in antioxidants, reduces inflammation.

4. Good source of essential minerals (iron, calcium).

5. Supports heart health, reduces cholesterol.


*Precautions:*

1. Phytic acid content may inhibit mineral absorption.

2. High glycemic index, monitor blood sugar levels.

3. May cause allergic reactions in some individuals.


*Incorporating Millet into Your Diet:*

1. Replace wheat with millet flour for baking.

2. Add millet to soups, stews, or curries.

3. Use millet as a base for vegetarian burgers.

4. Make millet-based breakfast cereals or energy bars.

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