Millet, puffed
Category: Breakfast Cereals
Nutrition Highlights
Serving Size
Calories
74
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 | 67 (90.4%) |
| Protein | 11 (14.7%) |
| Fat | 6.4 (8.6%) |
| Total | 74 (100%) |
Serving: 1 cup [21g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 17 (80.0%) |
| Protein | 2.7 (13.0%) |
| Fat | 0.7 (3.4%) |
| Water | 0.5 (2.5%) |
| Ash | 0.3 (1.6%) |
| Total | 21 (100%) |
Serving: 1 cup [21g]
Benefits
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High in fiber which aids digestion and makes you feel full for longer
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Rich in manganese which helps the body form connective tissue, bones, and sex hormones
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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 maintaining strong bones and teeth
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Low in calories which makes it a healthier snack or side dish option compared to other grains
Risks
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High in calories if consumed in large quantities as puffed millet is highly processed and expanded
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May cause digestive issues like bloating, gas or diarrhea if consumed in excess due to high fiber content
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Contains no protein and very little vitamins and minerals compared to whole millet
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High glycemic index may cause blood sugar spikes if eaten without other foods or in large amounts
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May contain preservatives and additives like salt depending on commercial brand used for puffing process
Additional Information
Millet, puffed, is a nutritious grain that offers several health benefits while also presenting some potential risks. This light and crunchy cereal grain is derived from millet, a small-seeded grass commonly grown in Africa and Asia. Puffed millet is often used as a breakfast cereal or as an ingredient in baked goods, providing a unique texture and flavor. Let's delve into the nutritional advantages and potential drawbacks of this food product.
One primary attribute of puffed millet is its high nutrient content. It is a good source of complex carbohydrates, which are essential for providing energy to the body. These carbohydrates are slowly digested, resulting in a steady release of glucose into the bloodstream, promoting sustained energy levels and preventing blood sugar spikes.
Puffed millet also contains dietary fiber, which aids in digestion and helps maintain bowel regularity. Fiber can contribute to feelings of fullness, making it beneficial for weight management. Moreover, a diet rich in fiber is associated with a reduced risk of developing chronic conditions such as heart disease, type 2 diabetes, and certain types of cancer.
Another notable attribute of puffed millet is its mineral content. It is particularly rich in magnesium, a mineral crucial for numerous bodily functions. Magnesium plays a vital role in maintaining healthy bones and teeth, supporting muscle function, regulating blood pressure, and promoting a healthy immune system. Additionally, puffed millet provides phosphorus, which is necessary for strong bones and teeth, as well as manganese, which aids in metabolism and antioxidant defense.
Puffed millet is also gluten-free, making it a suitable option for individuals with gluten sensitivities or celiac disease. It can be used as a substitute for gluten-containing grains in various recipes, allowing those with dietary restrictions to enjoy a diverse range of dishes.
However, it is important to note that puffed millet may present some potential risks. As a grain product, it contains phytic acid, an antinutrient that can hinder the absorption of certain minerals like iron, zinc, and calcium. Soaking or fermenting puffed millet before consumption can help reduce phytic acid levels and enhance mineral absorption.
Furthermore, although puffed millet is a nutritious food, it is relatively low in protein compared to other grains. Thus, individuals relying heavily on puffed millet as a protein source should ensure they are incorporating other protein-rich foods into their diet to meet their daily requirements.
In conclusion, puffed millet is a nutritious grain that offers several health benefits. It is a good source of complex carbohydrates, dietary fiber, and essential minerals like magnesium, phosphorus, and manganese. Being gluten-free, it provides a suitable alternative for those with gluten sensitivities. However, puffed millet contains phytic acid, which can hinder mineral absorption, and it is relatively low in protein. Overall, including puffed millet as part of a balanced diet can contribute to overall nutritional well-being, but it should be complemented with other nutrient-dense foods to ensure a well-rounded intake.