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Millet: nutritional properties,benefits, recipes and contraindications. All the information on this "new" cereal.
Themile, botanically known asPanicum miliaceum, is an annual herbaceous plant belonging to the family ofPoaceae (until recently, this family was known asGrasses), so to speak, the same as oats, wheat, barley, maize ... Themile, due to its characteristics, it falls within the group ofminor cereals. No fear! The mile is considered aminor cerealcertainly not for hisnutritional properties, but for its productivity: it is a cereal that is not very cultivated in Western countries when compared with the major cereals (rice, durum wheat, soft wheat and corn). In the United States it is cultivated in the summer months of the year so as not to leave the land fallow.
Millet, nutritional properties
Themileincludes interestingnutritional propertiesdespite which he failed to carve out a place in the Mediterranean diet: themileit is mainly used in macrobiotic cuisine.
It has a moderate protein content (proteins represent 11% by weight), similar to that of wheat and is rich in lipids. It does not lack mineral salts and fibers.
Among the micronutrients it is important to report the presence ofvitamin Aand vitamins of Group B. Among the micronutrients (vitamins and minerals) we point out:
(substance also known as Vitamin PP or Vitamin B3)
- Vitamin B6
- Folic acid
Provides a good dose ofsilicic acid,thanks to which it has earned the reputation of being an excellent ally of beauty: it stimulates the growth of hair and nails, improves skin health and tooth enamel.
Themileit does not containglutentherefore the recipes prepared from this ingredient alone are suitable for the foodceliac. Since it does not contain gluten, it is not easy to make bread with millet flour! Rye, barley and wheat flours are more suitable for bread making due to their ability to rise. Theremillet flourcan be used to do thebreadin the house only when combined withArabic gum (in the case of bread for celiacs). Individually employed it would be able to give life tosquashor unleavened doughs.
Due to its high content of lecithin and choline, traditional Chinese medicine recommends its consumption during pregnancy or during convalescence periods.
Millet, calories:the caloric intake sees 360 kcal for every 100 grams of product. THE nutritional values, for every 100 grams of product, they see:
- 74.1 g ofcarbohydrates
- 11 g of protein
- 4.2 g of lipids
- 3.1 g of fiber
- 12.6 g of water
As is clear, the nutritional properties of millet they are comparable to those of soft wheat (the one with which white flour is produced) while durum wheat sees a greater intake of fibers and proteins at the expense of fats and carbohydrates. For more information, I invite you to read the article:differences between durum wheat and soft wheat.
Millet is safe for celiacs or for those suffering from other forms of allergy and intolerance to gluten or wheat however it is not free ofcontraindications.
A study published in 2009 and titled "Close correlation between autoimmune thyroiditis and celiac disease in pediatric patients“, Highlighted the role of themileas a thyroid peroxidase inhibitor. Millet plays a role as a mild inhibitor of thyroid peroxidase, peroxidase is an enzyme involved in the production of thyroid hormones. For this reason, those suffering from thyroid problems should moderate their consumption or evaluate their introduction with a good nutritionist.
Recipes with millet
There are many recipes based on millet or millet flour that can be prepared in a short time. To know some of the tastiest millet-based recipes, please read the pageRecipes with millet.