Hulled Millet: A Small Grain with Big Benefits
Hulled millet is considered a rich source of protein, making it suitable for a variety of healthy and diverse diets. This grain is especially ideal for individuals with celiac disease. When served as a side dish, millet closely resembles rice, and when cooked longer into a porridge, it reveals its best flavor and qualities.
Millets comprise a group of whole grain species that thrive in dry regions, particularly in Asia and Africa. They are regarded as ancient grains, cultivated in East Asia more than 10,000 years ago. There are several types of millet, with pearl and finger millet being among the most well-known. Although millets are often associated with bird food, they are not just for birds. In fact, they are widely used in many countries, especially in China, Africa, and India, to prepare a variety of dishes. Available year-round, millet grains are small, round, and come in various colors, including white, pale yellow, brown, gray, and purple.
Millet has a mild, slightly sweet flavor and contains thousands of beneficial nutrients essential for health. In fact, more than one-third of the world’s population relies on millet as a food source. Besides human consumption, millet is also used as bird feed. In some parts of the world, millet is cooked like rice and served as a main meal. An interesting feature of this grain is that due to its starchy protein structure, it can display varying degrees of opacity, translucency, or semi-transparency under different conditions.
Rich in nutrients, millet contains about 15% protein, high levels of fiber, B-complex vitamins (including niacin, folacin, and riboflavin), and various minerals such as iron, magnesium, phosphorus, manganese, potassium, calcium, and zinc. It also provides essential amino acids like methionine and lecithin, along with vitamin A and phytochemicals like phytic acid. This impressive nutritional profile makes hulled millet an excellent addition to a healthy diet.
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