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Finally, add the cooked millet, diced tomatoes, dried basil, and salt, and stir until well combined. Millet is rich in molecules, including ferulic acid and catechins. These work as antioxidants and help to protect the body from oxidative stress, which can cause damage to the cells. 11 Millet is gluten-free
Gluten is a protein that occurs naturally in grains like wheat, barley, and rye. People with celiac disease or non-celiac gluten sensitivity must avoid it because it triggers harmful digestive symptoms, such as diarrhea and nutrient malabsorption ( 29).
Millet is a standout in calcium content compared with other grains. It also has a good range of B-complex vitamins. Here is a complete nutritional profile of millet. Is millet gluten-free?
A highly digestible food containing 6 grams of protein in a cooked 1-cup serving, millet compares favorably with other grains. It’s a good source of the minerals phosphorus and magnesium, a moderate source of iron, and contains notable amounts of potassium. It is the most cultivated millet, with over 14 million tonnes of it produced annually. 6 It is also the most common type of millet that you can buy. Journal of the American Heart Association: “Magnesium Deficiency Causes a Reversible, Metabolic, Diastolic Cardiomyopathy.”A 12-week study in 64 people with prediabetes gave similar results. After eating 1/3 cup (50 grams) of foxtail millet per day, they experienced a slight reduction in fasting and post-meal blood sugar levels, as well as a decrease in insulin resistance ( 22). Originating in Africa and northern China, it is a staple food in the diets of around a third of the planet’s population. 1 Proso millet grains are about 3 millimeters long with lines running their lengths. They can be white, yellow, or brown. This cozy bowl uses millet in place of Arborio rice for a dairy-free risotto that’s iron-rich and phosphorous-rich. The addition of earthy mushrooms and artichoke hearts makes this a wonderful option for a light dinner or side dish. 6. Cozy Millet Bowl with Mushroom Gravy and Kale Step Two: Pour the mixture onto a parchment-lined baking tray. Bake for 15 minutes at 325, stirring halfway through, then turn the oven temperature down to 200 and bake for an additional 15 minutes.
Millet is a small-grained cereal that is gaining popularity in the health food industry. Originating from ancient civilizations in Africa and Asia, millet is a versatile and nutrient-dense grain that can be used in various dishes. For example, one study determined that goiter was significantly more prevalent when millet provided 74% of a person’s daily calories, compared with only 37% of their daily calories ( 31, 32). Although all millet varieties belong to the Poaceae family, they differ in color, appearance, and species. Millet is an incredibly versatile grain that has been used in cooking for thousands of years, but it’s easy to make mistakes when creating a dish with millet. If you want to learn how to make perfect millet every single time, then keep reading! A study in mice with type 2 diabetes fed them a high fat diet with millet protein concentrate. This led to a decrease in triglyceride levels and significant increase in adiponectin and HDL (good) cholesterol levels, compared with the control group ( 26).
Organic Millet Puffs – a tasty, wheat-free alternative to traditional cereals.
People who otherwise eat a healthy balanced diet are unlikely to feel any adverse effects from this. To prepare it, just add 2 cups (480 mL) of water or broth per 1 cup (174 grams) of raw millet. Bring it to a boil, then simmer it for 20 minutes.
American Journal of Clinical Nutrition: “Dietary fiber intake and risk of colorectal cancer and incident and recurrent adenoma in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial.”
Types of Millet
They have multiple advantages over other crops, including drought and pest resistance. They’re also able to survive in harsh environments and less fertile soil. These benefits stem from their genetic composition and physical structure — for example, its small size and hardness ( 4, 5, 6). It’s also essential to reheat the millet at the right temperature to avoid the growth of bacteria. Avoid reheating the millet more than once, as it may lead to bacterial contamination. Ingredients Proper storage and preparation of cooked millet is crucial to preserve its nutritive value and to avoid bacterial contamination. It is recommended to store cooked millet in an airtight container in the refrigerator for no longer than three to five days.
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