News & tips on health, fitness and nutrition

Tuesday, April 12, 2016

Millet

The best grain to eat is millet because it is the only grain that is alkalinizing to the bloodstream. All others are acidic
As a healing diet I recommend 1/4 cup of millet with every meal. Millet is made like rice. One of the easiest ways to serve millet (besides cereal and maple syrup) is to refry it like refried rice. Add some vegetables of your choice and it makes for a great breakfast, lunch or supper.
I use a rice cooker to cook millet the same as you would rice. One cup grain, two cups water or broth.
If you don't have a rice cooker you are missing out!! I love mine. Black & Decker RC3303 3-Cup (Cooked) Rice Cooker They come in larger sizes for family size.

Health Benefits:

1. Millet is alkaline and it digests easily.
2. Millet will hydrate your colon to keep you from being constipated.
3. Millet acts as a prebiotic feeding microflora in your inner ecosystem.
4. The serotonin (the happy hormone) in millet is calming to your moods.
5. Millet is a smart carb with lots of fiber and low simple sugars. Because of this it has a relatively low glycemic index and has been shown to produce lower blood sugar levels than wheat or rice. (Kamari and Sumathi, 2002)
6. Magnesium in millet can help reduce the effects of migraines and heart attacks. Its also the mineral that we are most short of. Helps with sleep too.
7. Niacin (vitamin B3) in millet can help lower cholesterol.
8. Millet consumption decreases triglycerides and C-reactive protein. Scientists in Seoul, South Korea concluded that millet may be useful in preventing cardiovascular disease. Nutrition Research. April 2010; 30(4):290-6.
9. All millet varieties show high antioxidant activity. A team of biochemists analyzed the antioxidant activity; all varieties showed high antioxidant activity. Journal of Agricultural and Food Chemistry, 9 June 2010; 58(11):6706-14.
10. Millet is gluten-free and non-allergenic. A great grain for sensitive individuals.
11. Millet's high protein content (15 percent) makes is a substantial addition to a vegetarian diet.

Millet Nutritional Information:
(for 1 cup cooked millet)

  • Calories 286
  • Carbohydrate (g) 57
  • Total fat (g) 2.4
  • Cholesterol (mg) 0
  • Saturated fat (g) 0.4
  • Sodium (mg) 5
  • Monounsaturated fat (g) 0.4
  • Thiamin (mg) 0.3
  • Polyunsaturated fat (g) 1.2
  • Niacin (mg) 3.2
  • Dietary fiber (g) 3.1
  • Magnesium (mg) 106
  • Protein (g) 8
  • Zinc (mg) 2.2


10 Tips for Eating or Cooking:
* Instead of rice or potatoes, serve millet.
* Add millet to your favorite chopped vegetables; make a stir fry.
* Add millet to your salad (I like warm millet).
* Make breakfast porridge with cooked millet; add your favorite nuts and fruits.
* Add ground millet to bread and muffin recipes.
* The Hunzas use millet as a cereal, in soups, and for making dense, whole grain bread.
* In Indian flat bread called roti are often made from millet flour.
* In Eastern Europe, millet is used in porridge and kasha, or is fermented into a beverage.
* In Africa it is used to make baby food, and as breakfast porridge.
* In some countries it is used as a stuffing ingredient for cabbage rolls.

No comments: