Millet
Category: Cereal Grains & Pasta Method: Raw
Nutrition Highlights
Serving Size
Calories
755
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 | 582 (77.1%) |
| Protein | 88 (11.7%) |
| Fat | 76 (10.1%) |
| Total | 755 (100%) |
Serving: 1 cup [200g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 146 (72.8%) |
| Protein | 22 (11.0%) |
| Water | 17 (8.7%) |
| Fat | 8.4 (4.2%) |
| Ash | 6.5 (3.3%) |
| Total | 200 (100%) |
Serving: 1 cup [200g]
Benefits
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High in fiber, protein and minerals. Fiber helps digestion and managing blood sugar levels
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Rich in manganese which supports metabolism, bone health and antioxidant protection
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Contains magnesium which is important for muscle and nerve function, blood pressure and energy levels
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A good source of phosphorus important for bone health and cell growth and repair
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Gluten-free and easily digestible making it a suitable grain for people with digestive issues or gluten sensitivity
Risks
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Millet is generally low in protein and some essential amino acids like lysine. It may not provide complete protein unless combined with other plant or animal proteins
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Millet is low in iron and zinc compared to other whole grains. It provides only 10-15% of the Daily Value for these important minerals per serving
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Millet contains antinutrients like phytic acid and polyphenols that can reduce the absorption of minerals like iron and zinc when consumed without processing or cooking
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Raw millet may cause digestive issues like gas and bloating in some people due to its fiber and antinutrient content. Proper cooking helps reduce these effects
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Millet is high in carbs and calories. Consuming large amounts as a staple without balancing with other nutritious foods and physical activity can contribute to weight gain
Additional Information
Millet, raw, is a highly nutritious grain that offers numerous health benefits. It is a versatile and gluten-free grain that has been consumed for thousands of years and is gaining popularity due to its nutritional value and potential health benefits.
One of the primary attributes of raw millet is its high nutrient content. It is an excellent source of essential minerals such as magnesium, phosphorus, and manganese. These minerals play crucial roles in bone health, energy production, and maintaining a healthy metabolism. Millet also contains significant amounts of B-vitamins, including niacin, thiamin, and riboflavin, which are essential for energy production, brain function, and cellular health.
Another important attribute of raw millet is its rich fiber content. It is a good source of dietary fiber, which aids in digestion, promotes bowel regularity, and helps prevent constipation. The fiber in millet also contributes to a feeling of fullness, making it a beneficial grain for weight management and controlling appetite.
Raw millet is also known for its positive impact on heart health. It is a whole grain that contains antioxidants, such as phenolic compounds, which help reduce inflammation and protect against chronic diseases, including heart disease. The fiber in millet can also help lower cholesterol levels, thus reducing the risk of developing cardiovascular conditions.
Furthermore, millet is a low glycemic index (GI) food, meaning it releases glucose slowly into the bloodstream. This property makes it an excellent choice for individuals with diabetes or those aiming to manage blood sugar levels. By consuming millet, one can prevent significant spikes in blood sugar levels, promoting better glycemic control and reducing the risk of complications associated with diabetes.
Although raw millet offers numerous nutritional benefits, there are a few potential risks to consider. Millet contains naturally occurring compounds called phytates, which can interfere with the absorption of certain minerals like iron and zinc. However, soaking or fermenting millet before consumption can help reduce the phytate content and enhance mineral absorption.
Additionally, some individuals may be allergic or sensitive to millet, experiencing symptoms such as digestive discomfort, skin rashes, or respiratory issues. If you have any known allergies or sensitivities, it is advisable to consult a healthcare professional before incorporating millet into your diet.
In conclusion, raw millet is a highly nutritious grain that provides essential minerals, fiber, and B-vitamins. Its consumption can support bone health, aid in digestion, promote heart health, and help manage blood sugar levels. However, individuals should be aware of the potential risks associated with millet, such as phytate content and allergies. As with any dietary change, it is recommended to consult a healthcare professional or registered dietitian before making significant modifications to your diet.