Millet – The World Ancient Grain
Millets, often referred to as the world's ancient grains, have stood the test of time and have been cherished for their nutritional prowess. These tiny, versatile grains, technically seeds, have been part of global diets for centuries, offering a remarkable array of essential nutrients. In this comprehensive guide, we'll explore the nutritional value of various millets, unveiling their potential health benefits.
Now, let's delve into the specifics. Here's a comprehensive millet nutritional value chart, including key components for various types of millets:
Millets Nutritional Value Chart
Finger Millet: The Nutrient Powerhouse
Finger millet, often known as Ragi, is celebrated for its exceptional nutritional profile:
Carbohydrates: 72.0g
Protein: 7.3g
Fat: 1.3g
Energy (KCal): 328
Crude Fiber: 3.6g
Kodo Millet: A Fiber-Rich Delight
Kodo millet, a lesser-known gem, boasts a remarkable nutritional composition:
Carbohydrates: 65.9g
Protein: 8.3g
Fat: 1.4g
Energy (KCal): 309
Crude Fiber: 9.0g
Proso Millet: The Protein Powerhouse
Proso millet, recognized for its protein content, offers these essential nutrients:
Carbohydrates: 70.4g
Protein: 12.5g
Fat: 1.1g
Energy (KCal): 341
Crude Fiber: 2.2g
Foxtail Millet: A Balanced Nutritional Package
Foxtail millet is known for providing a balanced set of nutrients, including:
Carbohydrates: 60.9g
Protein: 12.3g
Fat: 4.3g
Energy (KCal): 331
Crude Fiber: 8.0g
Little Millet: A Compact Nutrient Dynamo
Little millet offers an impressive nutritional package despite its small size:
Carbohydrates: 67.0g
Protein: 7.7g
Fat: 4.7g
Energy (KCal): 341
Crude Fiber: 3.4g
Barnyard Millet: The Fiber Enriched Grain
Barnyard millet, known for its fiber content, provides a valuable nutrient composition:
Carbohydrates: 65.5g
Protein: 6.2g
Fat: 2.2g
Energy (KCal): 307
Crude Fiber: 9.8g
Sorghum: The Wholesome Grain
Sorghum, another vital member of the millet family, offers the following essential nutrients:
Carbohydrates: 72.6g
Protein: 10.4g
Fat: 1.9g
Energy (KCal): 349
Crude Fiber: 1.6g
Pearl Millet: A Protein-Rich Choice
Pearl millet, also known as Bajra, is celebrated for its protein content, among other nutrients:
Carbohydrates: 67.5g
Protein: 11.6g
Fat: 5.0g
Energy (KCal): 361
Crude Fiber: 1.2g
Millet Carbohydrates: Fuel for Your Body
When it comes to carbohydrates, millets stand as a formidable source of energy. A one-cup serving of cooked millet provides approximately 207 calories, with the majority of these calories originating from carbohydrates. A single serving delivers 41.2 grams of carbohydrates, 2.3 grams of essential dietary fiber, and only 0.2 grams of naturally occurring sugars. The remainder of the carbohydrates in millet comprises starch, which serves as a valuable source of sustained energy.
Millet Flour: Gluten-Free and Nutrient-Rich
Millet flour, a versatile alternative to traditional wheat flour, is a key player in gluten-free cuisine. One cup of millet flour provides 455 calories, containing about 5 grams of healthy fats, 89.4 grams of carbohydrates, 4.2 grams of dietary fiber, 2 grams of naturally occurring sugars, and a notable 12.8 grams of protein. The high protein content in millet flour makes it an excellent choice for individuals seeking gluten-free, protein-rich alternatives in their diet.
Glycemic Index: Understanding Blood Sugar Impact
The University of Sydney reports a glycemic index of 71 for boiled millet, categorizing it as a high glycemic food. The glycemic index quantifies the impact of different foods on blood sugar levels, with a higher index indicating a more rapid increase in blood glucose levels after consumption. It's important to note that millet's glycemic load, accounting for portion size, is approximately 26.4, an essential consideration for those managing blood sugar.
Millet Fats: Naturally Low in Fat
Millet is naturally low in fat, with a one-cup serving containing a mere 1.7 grams of fat. The predominant fat type is polyunsaturated fat (0.9 grams), accompanied by smaller amounts of monounsaturated fat (0.3 grams) and saturated fat (0.3 grams). Millet's low fat content positions it as a heart-healthy and nutritious grain option.
Protein in millets:
Millets are protein-rich grains, with a one-cup serving offering 6.1 grams of high-quality protein. This protein content is comparatively high when contrasted with other grains like white rice. While not surpassing the protein content of quinoa, millets still stand as an excellent source of plant-based protein, contributing to muscle development and overall health.
Essential Vitamins and Minerals
Millets, in their diverse varieties, provide a wide array of essential vitamins and minerals vital for overall health and well-being. A one-cup serving of millets includes:
Manganese: Approximately 0.3mg, fulfilling around 13% of the daily value (DV).
Magnesium: Offering 44mg, equivalent to approximately 10% of the daily value.
Phosphorus: A notable 100mg, covering 8% of the daily value.
Copper: Supplying 0.16mg, which accounts for 17% of the daily value.
Furthermore, millets contain crucial vitamins, including thiamin (0.11mg or about 9% DV), niacin (1.3mg or about 8% DV), along with smaller amounts of vitamin B6, folate, and riboflavin.
Millets Health Benefits
While millets are celebrated for their impressive nutritional value, their health benefits extend beyond their nutrient content. Let's delve into the potential advantages these grains offer:
Safe for Gluten-Free Diet: Individuals with celiac disease or non-celiac gluten sensitivity can safely embrace millets. Millets, being naturally gluten-free, provide a source of dietary fiber, protein, and healthy carbohydrates.
These grains, particularly millet flour, are frequently integrated with other gluten-free flours to craft delicious baked goods. Nonetheless, it's crucial to remain vigilant about cross-contamination in gluten-free products.
Lowering Cholesterol Levels:
A 2018 research review examined 19 meta-analyses related to whole grain consumption, concluding that whole grains can contribute to lowering total and low-density lipoprotein (LDL) cholesterol levels by 1%-2% compared to refined grains. This suggests that the inclusion of millets in your diet may aid in managing cholesterol levels effectively.
Enhanced Fiber Intake:
Millets provide a modest yet valuable amount of dietary fiber. While they may not match the fiber content of some grains like barley or quinoa, millets still offer more fiber than many common staples such as brown rice or white rice.
Given the widespread deficiency in dietary fiber intake among the population, incorporating any whole grain, including millets, is an essential step toward meeting daily fiber recommendations. The current recommended daily value for fiber intake, as provided by the FDA, is 28 grams per day.
Adequate fiber intake is associated with various health benefits, including improved blood glucose control, enhanced blood cholesterol levels, and a reduced risk of certain cancers.
Improved Management of Constipation:
The dietary fiber in millets can be advantageous for digestion and stool regularity. A 2018 study reported that the inclusion of fiber in the diet of older adults led to improved stool frequency and reduced laxative usage, contributing to a reduced burden of constipation. Another review published in the World Journal of Gastroenterology in 2012 reached a similar conclusion, indicating that increased dietary fiber intake enhances stool frequency in individuals with constipation.
Potential Prevention of Chronic Diseases:
Millets, like several other cereal grains, contain phenolic compounds, flavonoids, and anthocyanins, all of which exhibit antioxidant properties. Antioxidants help counteract oxidative stress caused by free radicals, both in the environment and within the body.
This oxidative stress is linked to a range of diseases, including cancer, cardiovascular disorders, diabetes, Alzheimer's, Parkinson's, and eye conditions such as cataracts and age-related macular degeneration.
A specific study investigating the antioxidant activity in various millet varieties demonstrated that all types, including Kodo millet, finger millet, foxtail millet, proso millet, pearl millet, and little millets, exhibited high antioxidant activity.
Kodo millet, in particular, displayed the highest activity. These findings suggest that millets, as a natural source of antioxidants, may play a role in preventing chronic diseases such as cardiovascular disease, diabetes, and cancer.
Crucial Nutrition Source in Developing Countries:
Millets, as hardy and easily cultivated crops, hold great importance in regions struggling with poor nutrition. These grains are especially valuable in addressing protein-energy malnutrition and micronutrient deficiencies, particularly among children. Studies highlight that millet cereal grains are nutritionally superior to major non-millet cereal grains. They are especially rich in dietary fibers, antioxidants, phytochemicals, and polyphenols
Conclusion:
millets are ancient grains packed with essential nutrients. They are gluten-free, may help lower cholesterol, improve fiber intake, and provide antioxidants. Additionally, they play a vital role in fighting malnutrition in developing regions. Including millets in your diet promotes health while honoring their nutritional heritage.
Faq
Which millet is high in protein?
Proso millet boasts the highest protein content at 12.5%, and its distinctive attributes contribute to its health benefits. Additionally, it is rich in carbohydrates and fatty acids.
Is millet more nutritious than rice?
Millets surpass rice in various nutritional aspects. They contain more calories, carbohydrates, protein, fiber, fat, minerals, and vitamins. Additionally, millets have a lower glycemic index compared to rice. Consuming millets can help regulate blood pressure, cholesterol levels, blood sugar, promote gut health, and reduce the risk of cancer.
Millet nutritional value per 100g?
The protein content in millet was found to be 6.1g per 100g, which is slightly lower than that of finger millet (7.3g per 100g). The lowest fat content was observed in finger millet-rice (1.1g per 100g) compared to finger millet (1.3g).
Can we eat millets daily?
It is advisable to consume millets in moderation; three or four times a week is an ideal frequency. However, individuals with hypothyroidism should avoid them due to certain compounds that may affect thyroid function.
Is millet heavy to digest?
Millets are generally well-tolerated and not considered heavy to digest. They are suitable for most people as part of a balanced diet.
Is millet heat or cold?
Ragi, Foxtail Millet, Bajra, and Barnyard Millet are classified as "heating" millets, making them ideal for consumption during the winter season. In contrast, Little Millet and Proso Millet have "cooling" properties and are more suitable for consumption during the summer season.
