Millet flour
Category: Cereal Grains & Pasta
Nutrition Highlights
Serving Size
Calories
455
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 357 (78.6%) |
| Protein | 51 (11.3%) |
| Fat | 46 (10.0%) |
| Total | 455 (100%) |
Serving: 1 cup [119g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 89 (75.1%) |
| Protein | 13 (10.8%) |
| Water | 10 (8.7%) |
| Fat | 5.1 (4.3%) |
| Ash | 1.4 (1.2%) |
| Total | 119 (100%) |
Serving: 1 cup [119g]
Benefits
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High in fiber which helps promote digestive health and feeling of fullness
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Rich in manganese which is important for bone health, energy production and antioxidant protection
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Contains magnesium which is important for bone health and muscle and nerve function
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A good source of phosphorus which is important for bone health and cell growth
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Gluten-free and easily digestible making it a good option for people with gluten sensitivity or digestive issues
Risks
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Millet flour is low in protein and some essential amino acids compared to other grains like wheat. It may not meet daily protein requirements if consumed alone
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It is low in lysine, an essential amino acid that our body cannot produce. Consuming millet with legumes can help improve the protein quality
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Millet flour has a low glycemic index which is good for blood sugar control. However, it is low in iron and zinc which are important minerals
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It has a low amount of vitamin B12 and vitamin D. Regular consumption of millet flour alone may lead to deficiencies of these vitamins over time
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Millet flour has a bland taste and texture. It needs to be combined with other ingredients while cooking to make meals more flavorful and palatable
Additional Information
Millet flour is a versatile and nutritious food product that offers several health benefits. It is derived from millet, a small-seeded ancient grain that has been cultivated for thousands of years. Millet flour is gluten-free, making it an excellent alternative for individuals with gluten sensitivities or those following a gluten-free diet.
One of the primary attributes of millet flour is its high nutritional value. It is a good source of essential nutrients such as dietary fiber, protein, and various vitamins and minerals. Millet flour contains significant amounts of magnesium, phosphorus, manganese, and iron, which are essential for maintaining healthy bones, promoting energy production, and supporting red blood cell formation.
The dietary fiber content in millet flour is noteworthy. It contains both soluble and insoluble fiber, which can aid in digestion, regulate blood sugar levels, and promote a healthy gut. The soluble fiber in millet flour helps to lower cholesterol levels and reduce the risk of heart disease. Additionally, the insoluble fiber adds bulk to the stool, preventing constipation and promoting regular bowel movements.
Millet flour also possesses antioxidant properties due to the presence of phenolic compounds. These antioxidants help protect the body against oxidative stress and inflammation, reducing the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
Furthermore, millet flour has a low glycemic index (GI), meaning it has a minimal impact on blood sugar levels. This makes it a suitable choice for individuals with diabetes or those aiming to manage their blood sugar levels. Millet flour can help provide sustained energy without causing spikes and crashes in blood sugar levels.
While millet flour offers numerous health benefits, there are a few potential risks associated with its consumption. Some individuals may experience an allergic reaction to millet, although this is relatively rare. It is important to be aware of any potential allergies or sensitivities before incorporating millet flour into your diet.
Another consideration is the presence of antinutrients in millet flour, such as phytic acid and tannins. These compounds can interfere with the absorption of certain minerals like iron and zinc. However, soaking, fermenting, or cooking millet flour can help reduce the levels of antinutrients, making the nutrients more bioavailable.
In summary, millet flour is a highly nutritious food product with several health benefits. Its gluten-free nature, high fiber content, and abundance of essential nutrients make it a valuable addition to a balanced diet. The antioxidants present in millet flour contribute to overall health and well-being, while its low GI value makes it suitable for individuals with diabetes or those seeking blood sugar control. However, it is crucial to be aware of any potential allergies or sensitivities and take steps to reduce the antinutrient content for optimal nutrient absorption.