Millet is a nutrient-rich, gluten-free cereal grain.
*Nutrition Facts (per 100g cooked millet):*
1. Energy: 155 kcal
2. Protein: 3.5g
3. Fat: 1.5g
4. Carbohydrates: 30g
5. Fiber: 2.5g
6. Iron: 2.5mg (15% DV)
7. Calcium: 10mg (1% DV)
8. Potassium: 130mg (4% DV)
9. Vitamin B1 (Thiamin): 0.4mg (25% DV)
10. Vitamin B6: 0.4mg (20% DV)
*Types of Millet:*
1. Pearl Millet (most commonly consumed)
2. Finger Millet (high in calcium, iron)
3. Proso Millet (high in protein, fiber)
4. Foxtail Millet (high in antioxidants)
5. Sorghum Millet (gluten-free, high in protein)
*Comparison of Millet Types:*
| Millet Type | Protein | Fiber | Iron | Calcium |
| --- | --- | --- | --- | --- |
| Pearl | 3.5g | 2.5g | 2.5mg | 10mg |
| Finger | 4.5g | 3.5g | 4.5mg | 350mg |
| Proso | 5.5g | 4.5g | 3.5mg | 20mg |
| Foxtail | 4.5g | 3.5g | 3.5mg | 15mg |
| Sorghum | 5g | 4g | 2.5mg | 10mg |
*When to Consume Millet:*
1. Breakfast: Pearl millet porridge or puffed millet snacks.
2. Lunch: Finger millet roti or proso millet salad.
3. Dinner: Foxtail millet rice or sorghum millet bowl.
4. Snacks: Millet crackers, millet-based energy bars.
*Health Benefits:*
1. Gluten-free, suitable for celiac disease.
2. High fiber, supports digestive health.
3. Rich in antioxidants, reduces inflammation.
4. Good source of essential minerals (iron, calcium).
5. Supports heart health, reduces cholesterol.
*Precautions:*
1. Phytic acid content may inhibit mineral absorption.
2. High glycemic index, monitor blood sugar levels.
3. May cause allergic reactions in some individuals.
*Incorporating Millet into Your Diet:*
1. Replace wheat with millet flour for baking.
2. Add millet to soups, stews, or curries.
3. Use millet as a base for vegetarian burgers.
4. Make millet-based breakfast cereals or energy bars.
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