Millet

Although it is best known as an ingredient of bird seed, millet is a healthy, historical pseudocereal that is regarded as a staple in China, India, Africa, Ethiopia, and Nigeria. 174 grams of cooked millet, or one cup, provides:

• Calories: 174
• Carbs: 41 grams
• Protein: 6 grams
• Fat: 2 grams
• Fiber: 2 grams — 8% of the DV
• Manganese: 21% of the DV
• Magnesium: 19% of the DV
• Thiamine (vitamin B1): 15% of the DV

Numerous nutrients found in millet have been related to lowered inflammation, lowered risk of heart disease, and improved blood sugar control. For example, switching out rice for millet in a meal resulted in a 27% decrease in post-meal blood sugar levels in 105 patients with type 2 diabetes, according to a study. It is both versatile and gluten-free, millet. It can be used in place of other grains such as rice, couscous, and quinoa or as a hot breakfast cereal.