If you have spent any time at all with Doug Kaufmann’s work, you will know that grains like wheat and corn, and any foods made with them (breads, pasta, corn chips, etc.), are strictly off limits. So when it comes to any grains that are actually included on the diet, these foods merit a closer look. One of those grains is millet.
The term millet encompasses a number of varieties of pseudo-grains, putting them in a similar category to quinoa or amaranth. Most varieties of millet tolerate harsh growing conditions and are cultivated throughout out Africa and Asia. Millet, subsequently, is heavily consumed in developing countries. The most common variety grown for human consumption, however, is pearl millet.
Pseudo-grains like millet can be beneficial for people on The Kaufmann Diet who may be missing staples they once had regularly in their diet, such as rice or pasta.
Millet is high in protein and contains an unusually high amount of essential amino acids for a grain. Amino acids are the building blocks of proteins, and while our bodies can synthesize some of these proteins, essential amino acids must be gleaned from the diet. This makes it a good option if you are a vegetarian or vegan on The Kaufmann Diet. Gluten––the protein found in wheat that many people try to avoid––however, is not present in millet.
It is also high in fiber, a nutrient often missing in the American diet.
Millet is a good source of vitamins and minerals, including phosphorous, folate and iron. Millet is a particularly good source of calcium, containing 13% of the recommended daily value in a single serving. It is also a great source of magnesium, with 19% of the daily recommended value being present in a single serving. It is also a good source of antioxidants. While all varieties of this grain contain noteworthy amounts of antioxidants, the darker varieties of millet have a higher concentration of these nutrients than the lighter colored varieties.
This grain also makes a good rice replacement, and is useful as a side dish on The Kaufmann Diet, similar to quinoa.
It can also be prepared as a porridge, making it a useful replacement for oatmeal on Kaufmann One.
(Soaking overnight before cooking can enhance its nutritional value by making the nutrients therein more absorbable.)
Millet is also sold as a flour; this can be beneficial if you want to experiment with Kaufmann Diet baking.
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