Millet is one of the world’s oldest cultivated grains, having been grown for thousands of years across Africa and Southeast Asia. Bread, beer, cereal, and other foods can all be made from millet, and Millet is still a staple food in many parts of the world today. Millet is regaining popularity due to its versatility and ease of cultivation. Millet is available in pearl, finger, proso, and sorghum varieties across the United States. While the appearance of these millet varieties varies, they all provide similar health benefits.
Millet flour Nutrition Facts
Millet Flour’s Health Benefits
Millet’s health advantages are primarily due to its qualities as a whole grain rather than millet alone. Because it belongs to the whole grain family, it may provide some of the benefits of whole-grain eating. It may also offer fiber-related health advantages because it includes fiber. Although millet isn’t directly connected to health benefits like decreased cholesterol or blood pressure, the minerals in the grain may provide some of those benefits.
Note: This is highly dependent on how frequently you consume it, and millet flour is less commonly ingested than millet grain. However, one study worth mentioning focuses specifically on millet eating and its benefits.
Millet’s health benefits were highlighted in a study published in the Journal of Scientific & Innovative Research in 2016. The grain has prebiotic activity, which aids in the formation of beneficial gut bacteria that aid in digestion. According to animal research mentioned in the study, natural chemicals in millet may protect against heart disease, cancer, diabetes, inflammation, and aging.
Millet flour is a fantastic gluten-free alternative for persons with celiac disease, gluten intolerance, or those who want to minimize their gluten intake (gluten is a protein present in wheat, rye, and barley). Bread, flatbreads, pilafs, and other dishes can be made with millet flour. (Are you looking for gluten-free flour? Chickpea flour, for example.)
For those with celiac disease, who can’t digest gluten due to the damage it causes to the small intestine, this can be a huge help. This might cause symptoms such as diarrhea, bloating, and stomach pain. Those with gluten intolerance will also experience abdominal pain and discomfort after consuming gluten.
All-purpose flour was the go-to in the baking aisle for decades. However, even in popular shops these days, many flours are accessible. Grain-free possibilities include almond, coconut, chickpea, sweet potato, cassava flours, and gluten-free whole grains like quinoa and brown rice. (Learn everything there is to know about almond flour here.)
Whole Foods Market cites consumer need for increased protein, fiber, and superfoods as one of the top trends for 2020. Flour diversity has also been fuelled by dietary limitations, such as gluten-free and increased plant-based diets.
Millet flour, prepared from grinding the gluten-free ancient whole grain, is one of the newest additions to the baking department. Millet is a lesser-known cereal grain in the United States, yet it is the sixth most popular cereal grain.
Can we Consume Millets Flour daily?
According to the ICMR-National Institute of Nutrition in Hyderabad, one should eat roughly 270 grams of cereals each day, including Nutri-Cereals (Millets). If you eat millets, you can take roughly 1/3 of the suggested amount (90-100gm millets each day). Yes, switching from rice to millets daily can be helpful to your health. It’s low in calories, sugar has enough protein, and is high in fiber. Millet can be consumed daily in moderation.
Millets should be consumed in moderation since they contain chemicals that can interfere with thyroid gland function if consumed in excess. Millets might delay digestion due to their slow digestibility and high fiber content. Millet is available as both whole grain and flour. Porridge, salads, and cookies are just a few things you may make with it.
Can I Use Millet Flour Instead of All-Purpose Flour?
Although millet flour can be used in place of ordinary flour in muffins and pieces of bread, it’s ideal to use it with other flours. Millet flour is an excellent gluten-free baking option, and its fine texture and subtle flavor make it ideal for delicate muffins, cakes, and cookies. It’s better to blend this with other flours like oat flour or tapioca flour. It produces an all-in-one mix that can be used to make quick gluten-free bread, pancakes, and other dishes. Millet is a high-fiber, low-glycemic-index ancient grain (i.e., no sugar spike after eating).
B vitamins, calcium, iron, potassium, zinc, and magnesium are abundant. I enjoy how light the flavor is and how economical it is–perfect for creating a large batch of everyday bread like this! Millet is high in both soluble and insoluble dietary fiber. Millet’s insoluble fiber is a “prebiotic,” which means it helps your digestive system’s healthy bacteria thrive. This sort of fiber also helps keep you regular and lowers your risk of colon cancer by adding bulk to your stools.
Is Millet Useful for Weight Loss?
Millets are considerably ahead of most other cereals in fiber content, making them perfect for people looking to reduce weight. Millets’ grains are also high in bioactive chemicals and antioxidants, which can aid weight loss. Millets have low-calorie content and are therefore an excellent weight-loss snack. It aids people who are concerned about their fitness and those who are trying to shed weight. It allows individuals to sustain their energy levels throughout the day without continuously eating to recharge.
It has a low-calorie count but is high in magnesium, fiber, bioactive substances, and other essential minerals and vitamins. Millets are an essential part of a well-balanced diet, and moderate consumption of this whole grain has been associated with weight loss success.” Bran rice, ragi, millet, oats, and bajra have a low glycaemic index (GI) when combined, making them ideal for weight loss,” adds Ishi Khosla. These grains’ soluble fiber delays carbohydrates and fats absorption into your system.
Is Millet Flour Safe for Diabetics to Consume?
Although millet has nutritional benefits for everyone, it has been demonstrated to be especially useful for diabetes management, making it one of the better whole grains for blood sugar management. Because of its high fiber content, millet is a recommended choice for people with diabetes. The millet’s glycemic index (GI) is lower than that of many other grains, and it boosts your blood sugar gradually rather than in sharp surges. Millets are beneficial to diabetics since they help control blood sugar levels and prevent surges.
When millet is ingested frequently, it lowers HbA1c and insulin resistance. Millets like foxtail, pearl, finger and small have a GI of 54 to 68, making them the finest millets for diabetes treatment. Millets have a low glycemic index, making them suitable for people with diabetes. Millets have a low glycemic index because of their high fiber content, which helps to minimize blood sugar increases after meals.
Is Millet Beneficial for those with High Blood Pressure?
It has been discovered that eating a variety of millets reduces the risk of cardiovascular disease, and they aid in reducing total cholesterol, triglycerides, BMI, and blood pressure. Whole foxtail millet, a potential source of nutraceuticals and functional foods, may help to lower blood pressure and prevent cardiovascular illnesses. This is the first clinical evidence of foxtail millet’s anti-hypertension properties. The individuals’ blood pressure was dramatically decreased by a whole foxtail millet diet (50 g/d). Body mass index, body fat percentage, and fat mass reduced dramatically.
Blood glucose levels were also improved by eating whole foxtail millet. Millet has also been demonstrated to increase “good” cholesterol levels while decreasing triglycerides, a type of fat found in the blood. Because high cholesterol is one of the leading causes of heart disease, eating millet regularly may help keep your heart healthy.
Is Millet Flour Low in Carbs?
Millet is also high in fiber and has a low net carb count, making it an excellent addition to a low-carb diet. Cooked millet offers over 2 grams of fiber and 39 grams of net carbohydrates in a 1 cup (174 gram) portion. Millet flour should be avoided on keto due to its high net carb content (71.62g of net carbs per 100g serving). Keep your net carb intake between 20 and 30 grams per day to stay in ketosis. Millets have six times the amount of fiber as wheat, making them perfect for weight loss and keeping your content for longer.
Millets are high in critical nutrients and antioxidants and give many health benefits, including heart health and blood sugar management. Carbohydrates. Millet has 2.5 times the amount of carbs as rice, and Millet has 73 grams of carbs, which is about a quarter of the daily required amount. On the other hand, Rice has 28g of carbs or 9% of the daily required amount.
The flavor of millet flour is mild and somewhat sweet. It can be used in place of all-purpose flour in various recipes, although it’s usually blended with other flours like rice or sorghum. Millet flour can be used in pancakes, bread, and baked items, including muffins, cookies, brownies, and cakes. It’s also great in savory dishes like pizza crust and vegetable cakes and any recipe that calls for traditional flour, such as plant-based casseroles and stews.