If you are a fan of whole grains, or you’re on a macrobiotic diet, you definitely would appreciate some organic whole millet! That’s right, if you’ve thought that this is just fodder for birds, then you couldn’t be more wrong. Delivered to you by Arrowhead Mills, a highly dependable brand when it comes to premium, clean nutrition, this high quality millet can be a wholesome addition to your kitchen’s grocery stock.
Because millet is a simple, yet nutritious gluten-free grain, it is a staple food choice in India, plus it’s also very preferred in other South American countries, China, the Himalayas, and Russia.
The crop’s ability to withstand rough weather conditions, is perhaps the reason why it has a long 10 000 year history. Today, millet is found in a few colors: white, yellow, red, and grey. More and more people are starting to realize that this grain is indeed worth incorporating into a balanced diet, plus not to mention that its diversity and specific flavor allow its usage in many dishes, from breads and crackers, to side dishes, salads, porridge, and desserts. Furthermore, millet can be ground and used as a flour. Millet flour is without a doubt one of the best wheat flour substitutes you can find for preparing your healthy meals.
Nutrition facts about millet
Millet is a cholesterol free, low-fat whole grain. Most of the vitamins it contains are B group ones. A single cooked serving of 174g millet supplies your body with thiamin (12% DV), riboflavin (8% DV), niacin (12% DV), pyridoxine (9% DV), folate (8% DV), and pantothenic acid (3% DV), plus insignificant amounts of vitamins K and E. Moreover, 174g of boiled millet has 6g of plant protein, and 2g dietary fiber.
On the other hand, millet is an excellent mineral source. The same serving of the grain delivers: iron (6% DV), magnesium (19% DV), phosphorus (17% DV), potassium (3% DV), zinc (11% DV), copper (14% DV), manganese (24% DV), selenium (2% DV), and calcium (1% DV). To boot, millet also contains small amounts of omega 3 and omega 6 fatty acids, plus we shouldn’t forget to mention that it is a host of phytonutrients with antioxidant character.
However, the true power of millet can be obtained when it is consumed raw (even sprouted). In its raw state, the whole grain delivers much more generous amounts of the nutrients we’ve enlisted above. So if you want to profit from them to the fullest, you can look for recipes involving raw whole millet.
Health benefits of millet
Eating whole grains like millet more often, significantly reduces the risk for type 2 diabetes. Millet is a very good source of magnesium, and this mineral acts as a co-factor for around three hundred enzymes, amongst which are some that have a role in our body’s insulin and glucose secretion.
The magnesium in millet is able to do even more for your well-being. It can support, and help you maintain good heart health, as well as lower your blood pressure.
The considerable phosphorus presence in millet can also contribute to the whole grain’s benefits. First of all, this mineral is crucial to the formation of the bone matrix, and plays a role in the structuring of every body cell. Besides that, phosphorus is part of a very fundamental molecule called ATP (adenosine triphosphate), which is the body’s energy currency. The mineral is part of the nucleic acids too, which on the other hand are part of our DNA.
Because millet is high in dietary fiber, it expands its health fortifying properties even further. Fiber promotes good digestion, and may help you obviate acid reflux, constipation, and diverticulitis.
Fiber assists in preventing constipation because it helps the food moving through the digestive tract. Furthermore, some types of insoluble fiber act as prebiotics for the gut, and nurture the healthy bacteria. Fiber also contributes to healthy cholesterol and triglycerides levels, which means it’s also good for the cardiovascular health and helps you to maintain proper weight the healthy way.
Foods high in insoluble fiber also have the ability to help you avoid gallstones. This property of fiber has been tested in a study involving females, and the results have been published in the American Journal of Gastroenterology. Scientists suggest that the gallstones-preventing qualities of both soluble and insoluble fiber are owned to its capacity to lower the bile acids’ secretion, lower blood fat, increase insulin sensitivity, and increase the mobility of food through the intestines.
Increased wholegrains intake can reduce the chance of childhood asthma by half! This was established by International Study on Allergy and Asthma in Childhood (Tabak C, Wijga AH, Thorax).
Just like other whole grains, millet is a host of special compounds called lignans. These lignans are transformed into mammalian lignans in the intestines by friendly flora. One of those lignans is enterolactone, which is thought to have protective properties against heart disease, and hormone-based cancers like breast cancer.