millet

millet
See why millet is making a comeback in rural India: “Millet needs very little water, grows well on poor soil, is fast growing and suffers from very few diseases. Once harvested, it stores well for years. We see growing millet as a tool to empower local women farmers in the face of climate change.” 
PRIMARY MICRO NUTRIENTS Iron, Copper, Magnesium, Manganese, Phosphorus, Zinc, Vitamins B1, B2, B3, B6
SECONDARY MICRO NUTRIENTS Choline, Folate, Vitamin B5
NUTRITIONAL HIGHLIGHTS protein contentMillet provides more essential amino acids than most other cereals, such as wheat, corn and rice

highly nutritious – a good source of copper, manganese, phosphorus, and magnesium

antioxidant protectionMillet is rich in phenolic compounds, especially ferulic acid and catechins (study)that act as antioxidants to protect your body from harmful oxidative stress (study1srudy2study3study4study5).

FUNCTIONAL BENEFITS protection against heart disease, diabetes, cancer – due to the beneficial effects of dietary fiber and anti-oxidants
NUTRITIONAL AND COOKING NOTES Gluten free – however if you are severely allergic to Gluten, eat Millet with caution and monitor how if affects you: Millet contains prolamines that are similar to alpha-gliadin of wheat

Contains Goitrogens (thyroid gland)

Soak and sprout – antinutrients in millet block your body’s absorption of certain minerals. Soaking and sprouting may reduce this grain’s antinutrient levels (see this study)

millet06

Instapot cooking instructions

  • Use 1.5 cups of water per cup of millet. You don’t want it to be undercooked, and this grain is a bit more delicate than others
  • Set to manual high pressure and cook for 9 minutes ONLY – use the quick release method to prevent further cooking. You also don’t want mushy millet!

 

RDA Millet, cooked
Nutrient Unit per 100g % RDA
Water g 71.4
Energy kcal 119
Protein g 3.51
Total lipid (fat) g 1
Carbohydrate, by difference g 23.7
Fiber, total dietary g 1.3
Sugars, total g 0.13
Minerals
Calcium, Ca mg 1000 3 0.3%
Iron, Fe mg 8 0.63 7.9%
Magnesium, Mg mg 420 44 10.5%
Phosphorus, P mg 700 100 14.3%
Potassium, K mg 470 62 13.2%
Sodium, Na mg 2
Zinc, Zn mg 11 0.91 8.3%
Copper, Cu mg 0.9 0.161 17.9%
Manganese, Mn mg 2.3 0.272 11.8%
Selenium, Se µg 55 0.9 1.6%
Vitamins
Vitamin C, total ascorbic acid mg 90 0 0.0%
Thiamin mg 1.2 0.106 8.8%
Riboflavin mg 1.3 0.082 6.3%
Niacin mg 16 1.33 8.3%
Pantothenic acid mg 5 0.171 3.4%
Vitamin B-6 mg 1.7 0.108 6.4%
Folate, total µg 400 19 4.8%
Choline, total mg 11.2
Betaine mg
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 3 0.1%
Lutein + zeaxanthin µg 70
Vitamin E, total mg 15 0.02 0.1%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 0.3 0.3%
Lipids
Fatty acids, total saturated g 0.172
Fatty acids, total monounsaturated g 0.184
Fatty acids, total polyunsaturated g 0.508
Amino Acids
Tryptophan g 0.038
Threonine g 0.113
Isoleucine g 0.148
Leucine g 0.446
Lysine g 0.067
Methionine g 0.07
Cystine g 0.067
Phenylalanine g 0.185
Tyrosine g 0.108
Valine g 0.184
Arginine g 0.122
Histidine g 0.075
Alanine g 0.314
Aspartic acid g 0.231
Glutamic acid g 0.763
Glycine g 0.092
Proline g 0.279
Serine g 0.205

Additional resources:

USDA Database on Foods

Millet from WH Foods

What Is Millet – from Healthline

 

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