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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,

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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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