Millet flakes have many properties: they do not contain gluten, provide B vitamins and minerals valuable for he alth, and are a good source of energy. They can be made nutritious millet or eaten without cooking. Millet flakes are most often combined with fruit or yoghurt. Check how many calories they have.
Contents:
- Millet flakes - he alth benefits
- Millet flakes - nutritional values, calories
- Millet flakes - do they have gluten?
- Millet flakes - not for whom?
- Millet flakes - application
Millet flakesare obtained by crushing the whole grain of millet - one of the oldest grains cultivated by man. They are crunchy and neutral in taste. They are also versatile: they will prove themselves not only in the form of a separate meal, but also as an addition to he althy cookies and bars, which makes them more and more appreciated.
Millet flakes - he alth benefits
Millet flakes are a source of complex carbohydrates, which are one of the body's main sources of energy. In addition, they are characterized by a high content of B vitamins (vitamin B1, vitamin B2, vitamin B6, niacin, folate) and are rich in copper, phosphorus, iron and magnesium. They also contain a small amount of vitamin E. This makes millet flakes have he alth-promoting properties resulting from the beneficial effects of macro and micronutrients contained in them.
He alth benefits:
- positive effect on the cardiovascular system: strengthens the walls of blood vessels and reduces blood pressure due to the presence of phosphorus, zinc and B vitamins,
- help to maintain the acid-base balance in the body, thanks to the alkaline properties,
- improvement in the functioning of the nervous system thanks to the content of B vitamins,
- beneficial effect on the condition of the skin, hair and nails conditioned by the high content of B vitamins,
- positive effect on the formation and functioning of red blood cells, preventing the occurrence of anemia, which is associated with impaired cognitive functions, immune system, digestive system, thanks to the high iron content,
- lowering blood cholesterol,
- increasefeeling full,
- beneficial effect on the digestive system: they facilitate defecation, support digestion thanks to the content of dietary fiber,
- supporting muscle regeneration thanks to the high magnesium content,
- antioxidant effect, thanks to the presence of zinc, which is essential for the proper functioning of antioxidant enzymes.
Millet flakes - nutritional values, calories
| Nutritional value | in 100 g of millet flakes |
| Caloric value | 354 kcal |
| Protein | 13.0 g |
| Fat | 3.4 g |
| Saturated fat | 0.67 g |
| Monounsaturated fatty acids | 0.72 g |
| Polyunsaturated fatty acids | 1.98 g |
| Carbohydrates | 80.0 g |
| fiber | 2.7 g |
| Minerals | |
| Phosphorus | 266.0 mg (35% ) |
| Potassium | 40.0 mg (1%) |
| Sodium | 5.0 mg (0.3%) |
| Calcium | 8.0 mg (1%) |
| Iron | 2.81 mg (28%) |
| Magnesium | 106.0 mg (27%) |
| Zinc | 1.58 mg (14%) |
| Copper | 0.70 mg (78%) |
| Vitamins | |
| Vitamin C | 0.0 mg (0%) |
| Vitamin B1 | 0.39 mg (38%) |
| Vitamin B2 | 0.27 mg (21%) |
| Niacin | 4.42 mg (28%) |
| Vitamin B6 | 0.36 mg (28%) |
| Vitamin B12 | 0.0 µg (0%) |
| Foliates | 79.0 µg (20%) |
| Vitamin A | 0.0 µg (0%) |
| Vitamin E | 0.66 mg (7%) |
| Vitamin D | 0.0 µg (0%) |
(% RDA for an adult)Nutritional Value: USDA,% RDA based on the IŻŻ Nutrition Standards, 2022
Millet flakes - do they have gluten?
Millet flakes are a naturally gluten-free product, however, people suffering from celiac disease and gluten intolerance should pay attention to the presence of the crossed ear mark when choosing this product, because millet flakes can be contaminated with gluten in the production process.
Millet flakes are recommended for people who are overweight and obese and on a slimming diet. They are a feeling-enhancing productsatiety, thanks to which they extend the time until the next meal.
Millet flakes should also be included in the diet of people with digestive system problems: flatulence, constipation, indigestion and people on an easily digestible diet. These petals are also a good proposition for children and teenagers.
Millet flakes - not for whom?
Boiled millet flakes are a product with a high glycemic index, so they should be omitted or eaten in limited amounts by people with diabetes.
Millet flakes - application
Millet flakes are a great proposition for breakfast. They can be used to prepare filling granola or muesli, e.g. with dried fruit and pumpkin seeds, and served with yoghurt and fruit.
Millet flakes can also be served in the form of millet cooked in milk, plant-based milk or water, supplementing them with your favorite additions, just like the popular porridge. They are also a good addition to cocktails.
Millet flakes can also be used to prepare cookies, pancakes, muffins and homemade cereal bars, as well as fruit puddings and gruels. They can also be used as an ingredient in meat coating.
About the authorMarzena Masna, dietitian SOS Diet, dietary catering, WarsawA graduate of dietetics at the Warsaw University of Life Sciences. She gained professional experience in dietary clinics, the Nursery Complex of the Capital City of Warsaw and Warsaw hospitals for adults and children. She constantly deepens her knowledge by participating in conferences on proper nutrition, as well as diet-prevention and diet therapy of diseases. Currently, a dietitian at SOS Diet, dietary catering, where he deals with nutritional advice for clients, creating recipes, preparing the menu and supervising the quality of meals.Read more articles by this author