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Learn to Love: Millet

I hope you're already on the whole-grain wagon. Full of protein and fiber, whole grains help keep hunger at bay, so including them in your daily diet can help you maintain a healthy weight. I am here to help you expand your whole-grain horizons, so here are my reasons you should give millet a try.

Yes, it's true that millet is the main ingredient in bird seed, but it's great for people, too. It has a texture similar to couscous and tastes slightly like corn. I do have a millet disclaimer, though: it is not a whole grain but a seed, so it's gluten-free. Millet is high in magnesium and the B vitamin niacin, which can help lower cholesterol.

If you want to see what millet looks like cooked and how it compares nutritionally to other grains,


As you can see below, millet is low in calories and contains a good amount of fiber and protein. It's inexpensive, too: only about $1.50 to $2 a pound. Plus it's really easy to make. Just add one cup millet to two cups water. Cover the pot and bring it to a boil, then simmer for 25 minutes. Flavor millet up any way you want, and it makes a great side dish. Or add protein and veggies to make a great meal.

Serving Size: 1/2 cup cooked Millet Brown rice* Quinoa
Calories 104 108 127
Total Fat (g) .9 .9 1
Sodium (mg) 2 5 10
Carbs (g) 20.6 22.4 23.5
Fiber (g) 1.1 1.8 2
Protein (g) 3.1 2.5 4.5

*Long grain variety

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