Is millet flour wholesome?

For many years all-purpose flour was the automated go-to within the baking aisle. However nowadays, all kinds of flours can be found, even at mainstream supermarkets. These embrace choices comprised of gluten-free complete grains—akin to quinoa and brown rice—to grain-free selections like almond, coconut, chickpea, candy potato, and cassava flours. (Right here’s what you might want to learn about almond flour.)

Entire Meals Market listed “flour energy” as one of many high tendencies for 2020, citing shopper want for extra protein, fiber, and superfoods. Dietary restrictions, together with gluten-free, and a rise in plant-based consuming, have additionally fueled flour variety.

One of many newer children on the block within the baking part is millet flour, comprised of grinding the gluten-free ancient whole grain. Millet is much less recognized in the US however stays the sixth hottest cereal grain on the planet.

Millet is nice for the planet

By means of funding from the Berkeley Meals Institute, The Millet Undertaking is making an attempt to diversify agriculture and American diets by cultivating millet in Northern California. The group notes that millet can develop with little water in comparison with most different grains, and is nicely suited to drought-like circumstances.

Millet can be pest resistant, in line with a examine revealed in 2017 within the journal Frontiers in Plant Science. These attributes make millet eco-friendly, one thing that’s vital to a rising variety of shoppers. In accordance with a 2019 report from the Worldwide Meals Data Council, over half of shoppers say it’s not less than considerably vital that the merchandise they purchase are produced in an environmentally sustainable approach.

Hulled millet flour and grain top view

Karisssa/Getty Photographs

Vitamin of millet flour

Millet flour can be nutritious. Most notably, 100 grams offers 22 % of the Each day Worth (DV) for iron and energy-supporting B nutritional vitamins. The entire grain additionally offers antioxidants and different minerals, together with magnesium, manganese, phosphorus, copper, zinc, and potassium.

Right here’s some data on millet flour nutrition per 100 grams (g):

  • Energy: 382
  • Fats: 4.Three g (6 % DV)
  • Sodium: Four mg (zero % DV)
  • Carbohydrates: 75 g (27 % DV)
  • Dietary fiber: Four g (12 % DV)
  • Protein: 11 g (22 % DV)
  • Calcium: 14 mg (1 % DV)
  • Iron: 3.9 mg (22 % DV)
  • Potassium: 224 mg (5 % DV)

Potential well being advantages of millet flour

The touted well being advantages of millet largely derive from its properties as an entire grain relatively than millet itself. For instance, as a result of it’s a member of the entire grain household, it might provide sure advantages linked to complete grain consumption. And since it accommodates fiber, it might have advantages linked to fiber consumption. So, though millet isn’t straight linked to well being advantages like decrease ldl cholesterol or blood stress, it might provide a few of these advantages due to the vitamins within the grain.

Observe: This actually is determined by how usually you eat it. Millet flour is more likely to be consumed much less usually than millet grain.

Nevertheless, there’s one examine price highlighting that straight focuses on the consumption of millet and its advantages.

Promotes gut-friendly micro organism

A examine, revealed in 2016 within the Journal of Scientific & Modern Analysis, highlights millet’s well being advantages. The grain reveals prebiotic activity, which helps promote the expansion of pleasant intestine micro organism linked to wholesome digestion. And animal analysis, cited within the examine, means that pure compounds in millet could defend in opposition to coronary heart illness, most cancers, diabetes, irritation, and ageing.

Gluten-free choice

For folks with celiac illness, gluten intolerance, or those that wish to reduce gluten intake—gluten is a protein present in wheat, rye, and barley—millet flour serves as a fantastic gluten-free various. Millet flour can be utilized to make bread, flatbreads, pilafs, and extra. (On the lookout for extra gluten-free flour? Strive chickpea flour.)

This may present a lot aid for these with celiac illness who can’t digest gluten due to the harm it causes to the small gut. This may result in signs like diarrhea, bloating, and belly discomfort. Equally, these with a gluten intolerance will expertise belly ache and discomfort after consuming gluten.

How you can use millet

Millet flour has a refined, barely candy taste. It may be utilized in a wide range of methods as a 1:1 substitute for all-purpose flour, though it’s usually mixed with different flours, like rice or sorghum. You’ll be able to incorporate millet flour into pancakes, bread, and a wide range of baked items—from muffins to cookies, brownies, and desserts. It additionally works nicely in savory recipes, like pizza crust and veggie fritters, to any recipe that requires conventional flour, like plant-based casseroles and stew.

I personally like Arrowhead Mills natural millet flour ($Four per 23-ounce bag), and Bob’s Red Mill millet flour ($6 per 22-ounce bag). Each manufacturers present recipes on their web sites. And, after all, you’ll discover a lot extra that decision for millet flour on-line. Should you or somebody in your family is gluten-free, this healthful flour could turn into a brand new staple in your kitchen cabinet.

Subsequent, attempt my favourite millet tot recipe.

Additionally, attempt these millet-stuffed red peppers or this seeded whole grain loaf with millet.

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