Millet
Overview (Gluten Free)
Millet is an ancient cereal grain of the grass family and is believed to be one of the first grains grown for crops. Flour milled from millet has a very a light texture and looks almost exactly like wheat flour. Millet flour has a distinctly sweet flavor and is primarily used for millet bread and desserts, usually in combination with other flours to keep the baked goods from being too crumbly.
For gluten-free cooking, millet flour is usually combined with xanthan gum or another gluten-free binder. If you do not have a problem with gluten, millet flour can be combined with wheat flour. A ratio of 3 parts wheat flour to 1 part millet flour is a good starting point. Many bakers will add millet flour to their pastries and breads just because of its high protein, vitamin and mineral levels.
The Royal Lee Mill
Nutrition
Although small in size, millet packs a big nutritional punch. There is ample reason to consider blending millet flour with wheat flour.
Note: Weight of a cup (or partial cup) of flour varies depending upon whether it is lightly sprinkled into a measuring cup or compacted. Most recipe measurements are based on sifted flour as a way to arrive at more uniform measurement.
Gluten Content & Allergen Information
Millet is a gluten-free grain and flour milled from it is an excellent choice for anyone with gluten intolerance or Celiac disease. However, you will need to add Xanthan gum or some other gluten-free binder if you plan to make baked goods with it. If you are buying pre-milled millet flour, make sure to read the label to verify it was not packaged in a facility which also produces flour made from gluten-containing grains.
Nutrition Facts
| Serving Size | 1 Cup |
| Calories | 756 |
| Total Fat 8g | 10% |
| Cholesterol 0mg | 0% |
| Sodium 10mg | 1% |
| Carbohydrates 146g | 49% |
| Dietary Fiber 17g | 57% |
| Total Sugars 0g |
| Protein 22g |
| Vitamin D 0mcg | 0% |
| Calcium 16mg | 2% |
| Iron 6mg | 34% |
| Potassium 0mg | 0% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Diet Compatibility
Paleo Diet
The Paleo Diet seeks to emulate the hunter-gatherer diet of our stone-age ancestors. The emphasis is on wild plants and meats similar to what ancient man would have consumed. As such, dairy products, refined sugar and processed oils are off limits. While many Paleo Diet followers also avoid grains, there is ample archaeological evidence to show that grains were part of Paleolithic era man’s diet.
Compatibility with Millet Flour:
Not Compatible
Mediterranean Diet
This diet seeks to emulate the diets of those living along the Mediterranean coast, with an emphasis on fresh fruits and vegetables, seafood/fish at least twice a week, limited servings of poultry, and only occasional sweets and red meat.
Compatibility with Millet Flour:
Compatible
Gluten-Free Diet
As the name suggests, the gluten-free diet eliminates all foods with gluten. Although most of those on a gluten-free diet are on it out of necessity—either due to severe wheat allergies or Celiac disease—many have embraced a gluten-free diet as being healthier.
Compatibility with Millet Flour:
Compatible
Macrobiotic Diet
Although there are many versions of macrobiotic diets, the common thread is that they emphasize natural, whole foods, grown locally and organically. Whole grains, vegetables, legumes, fruits, seeds and nuts, and occasional seafood are all integral to the diet. Red meats, dairy, poultry, eggs and processed foods are off the menu.
Compatibility with Millet Flour:
Compatible in small amounts
Acid Alkaline Diet
This diet aims to restore the slightly alkaline state of the body, which is believed to be ideal. By focusing on a diet high in vegetables, fruits, sprouted grains, lentils, almonds and soy products, the goal is to have a balance of 80% alkalizing foods and 20% acid forming foods.
Compatibility with Millet Flour:
Compatible – Millet Flour is considered to be of neutral acidity
Low-Carb Diet
As the name suggests, this diet focuses on reducing carbohydrates in the diet to lose weight. The theory is that by staying away from high-carb foods like pasta and bread and eating low carb, high fiber vegetables and fruits instead, your body will go into ketosis and you will lose weight. This diet is sometimes referred to as a ketogenic diet.
Compatibility with Millet Flour:
Compatible in limited quantities
Atkins Diet
The Atkins Diet is a historically popular low carb diet, instructing dieters not to worry about their calories but to monitor and minimize their intake of sugar and carbohydrates. According to Dr. Atkins, depriving the body of its primary energy sources causes the body to burn fat.
Compatibility with Millet Flour:
Compatible in limited quantities
“We love the mill! We use it every day for things from bread, to pastry and it is phenomenal. The biggest selling point for me was the fineness since that would mean we can really do some great pastry with it in addition to bread. It definitely has been great!"
BEN FROM NORTH CAROLINA