Expert explains why millet is useful, how to cook it properly and what to eat with

Millet is a very healthy product that contains many vitamins and minerals in addition to starch and fiber. It contains minerals such as calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and selenium. It is an excellent source of B vitamins: folic and pantothenic acid, niacin, riboflavin, and vitamin B6, as well as vitamins C, E, and K.

Nutritionist Anastasiia shared the benefits of millet and what to eat it with to make it healthy on Instagram.

"Nowadays, about 10-13 types of millet, which are resistant to harsh growing conditions, drought, pests, are cultivated. This is its advantage. Like all cereals, millet is based on carbohydrates. Millet does not contain much protein, but almost all of the essential amino acids are present. Millet is a leader not in quantity but in quality," the expert explained.

It's also important to know that millet contains the most calcium among all cereals: up to 13% of the daily value per 100 g. However, there are not so many other trace elements, but phosphorus and magnesium are noteworthy.

"Millet is rich in phenolic compounds, especially ferulic acid (rapid wound healing, skin protection and anti-inflammatory properties) and catechins (able to bind to heavy metals in the blood and remove them to prevent metal poisoning). The yellower the millet, the more these compounds are present. Millet is rich in fiber and non-starchy polysaccharides, two types of indigestible carbohydrates that help control blood sugar levels," the nutritionist said.

The expert clarified that millet contains soluble fiber, which becomes viscous in the intestines. This keeps fats in and helps lower cholesterol levels.

"Millet is a gluten-free grain, the best choice for people with celiac disease or those who follow a gluten-free diet as prescribed," the expert said.

Millet is best eaten mixed with vegetables, as a substitute for rice in pilaf, risotto, instead of couscous, or in warm sweet porridge with berries.

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