Millet, whole grain
Category: Cereal Grains & Pasta
Nutrition Highlights
Serving Size
Calories
376
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 | 298 (79.1%) |
| Protein | 40 (10.6%) |
| Fat | 38 (10.0%) |
| Total | 376 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 74 (74.4%) |
| Water | 10 (10.2%) |
| Protein | 10 (10.0%) |
| Fat | 4.2 (4.2%) |
| Ash | 1.1 (1.1%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in fiber, contains 3.5 grams of fiber per cooked cup which helps promote digestive health and feeling of fullness
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Rich in antioxidants, contains antioxidants like flavonoids and phenolic acids which may help reduce inflammation and risk of chronic diseases
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Gluten-free whole grain, a good option for people with celiac disease or gluten sensitivity as it does not contain any gluten
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High in minerals, contains manganese, phosphorus, magnesium and B vitamins which support bone health and energy production
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May aid blood sugar control, the fiber in millet helps slow digestion and absorption of carbohydrates which can help regulate blood sugar levels
Risks
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Millet is high in carbs and calories so it can contribute to weight gain if consumed in large quantities
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It is gluten-free but some people with celiac disease or gluten sensitivity may still experience digestive issues from millet
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Millet lacks some essential amino acids so it is not a complete protein on its own and needs to be combined with other foods
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Whole grain millet has a high fiber content which can cause gas, bloating or stomach discomfort for some individuals, especially if consumed in large amounts
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Millet is high in phytic acid which can potentially inhibit absorption of minerals like iron and zinc from the digestive tract
Additional Information
Millet, whole grain, is a highly nutritious food that offers numerous health benefits. It is a versatile grain that belongs to the Poaceae family and is widely consumed in various parts of the world. Millet is primarily composed of complex carbohydrates, dietary fiber, proteins, and essential minerals, making it a valuable addition to a balanced diet.
One of the primary attributes of millet is its high fiber content. Whole grain millet is an excellent source of dietary fiber, which plays a crucial role in maintaining digestive health. The fiber in millet aids in preventing constipation, promoting regular bowel movements, and reducing the risk of gastrointestinal disorders. Additionally, the fiber content in millet helps regulate blood sugar levels by slowing down the absorption of glucose, making it beneficial for individuals with diabetes or those looking to manage their blood sugar.
Another significant attribute of millet is its rich mineral content. Millet is particularly abundant in magnesium, phosphorus, and manganese. Magnesium is essential for maintaining healthy bones, regulating blood pressure, and supporting muscle function. Phosphorus is crucial for the formation and maintenance of strong bones and teeth, while manganese acts as an antioxidant, protecting the body against oxidative stress and inflammation.
Furthermore, millet is a good source of plant-based proteins. It contains a decent amount of essential amino acids, making it a valuable protein source for vegetarians and vegans. Protein is vital for various bodily functions, including muscle growth and repair, enzyme production, and hormone synthesis.
Millet also offers several secondary attributes that contribute to its nutritional value. It is naturally gluten-free, making it a suitable grain for individuals with gluten sensitivities or celiac disease. Millet is also low in fat and cholesterol, making it a heart-healthy choice. Additionally, it has a low glycemic index, meaning it has a minimal impact on blood sugar levels, making it suitable for individuals following a low glycemic diet or those aiming to manage their weight.
Despite its numerous benefits, there are a few considerations and potential risks associated with millet consumption. Millet contains phytic acid, an antinutrient that can hinder the absorption of certain minerals like iron and zinc. However, soaking or fermenting millet before consumption can help reduce phytic acid levels and enhance mineral absorption.
It's also important to note that millet is relatively high in calories compared to some other grains. While it can be a healthy addition to a balanced diet, portion control is crucial, especially for individuals aiming to manage their weight.
In conclusion, millet, whole grain, offers several nutritional benefits, including high fiber content, essential minerals, and plant-based proteins. It is gluten-free, low in fat, and has a low glycemic index. However, individuals should be mindful of its phytic acid content and practice portion control due to its calorie density. Incorporating millet into a well-rounded diet can contribute to overall health and well-being.