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General Practice 2023

Painço: 7 benefícios and how to consume (with recipes)

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Painço: 7 benefícios and how to consume (with recipes)
Painço: 7 benefícios and how to consume (with recipes)

Mill is a cereal rich in flavonoids, compounds with antioxidant properties that fight excess free radicals in the body, helping to prevent the onset of diseases such as diabetes, cancer and cardiovascular diseases.

Because it contains great amounts of fiber, millet helps to hydrate the faeces, helping their passage through the intestine and thus fighting constipation. In addition, this cereal also prolongs satiety, decreasing hunger throughout the day and helping to lose weight.

Mill is sold in the form of grains in beige, yellow, black, green or red, in natural products stores, supermarkets and fairs, being used as a substitute for rice, in the preparation of salads, breads, cakes, porridge, sweets and muffins.

7 top he alth benefits

Mill has great amounts of flavonoids and fibers that have antioxidant, anti-inflammatory and anti-diabetic properties. Therefore, the 6 main he alth benefits of millet consumption are:

1. Combat constipation

Mill is excellent for fighting constipation, because it has good amounts of soluble fiber, a type of fiber that works by absorbing water into the intestine, hydrating the stool and helping its passage through the intestine.

In addition, the prebiotic fibers present in millet serve as food for the beneficial bacteria in the intestine, balancing the intestinal flora, increasing the volume of stools and the frequency of bowel movements. See other prebiotics that fight constipation.

2. Helps in weight loss

Because it contains great amounts of fiber, millet helps to prolong satiety, decreasing the desire to eat throughout the day and thus helping with weight loss.

3. Protects against cardiovascular disease

The fibers present in millet help reduce the absorption of fats from food, balancing the levels of “bad” cholesterol, LDL, and triglycerides in the blood and thus protecting against cardiovascular diseases, such as heart attack, atherosclerosis and pour.

In addition, the magnesium, potassium and flavonoids present in millet help to preserve the he alth of arteries and relax blood vessels, improving blood circulation and preventing high blood pressure.

4. Helps control blood glucose

Mill is rich in low-glycemic carbohydrates, a type of carbohydrate that takes longer to absorb, helping to control blood glucose levels. Discover other foods with a low glycemic index.

In addition, the flavonoids present in millet have antioxidant action, protecting pancreas cells against possible damage caused by free radicals, improving the functions of the hormone insulin and preventing insulin resistance and diabetes.

5. Maintains eye he alth

Mill contains lutein and zeaxanthin, carotenoids that help protect the retina against damage caused by light and free radicals, preventing conditions such as cataracts and macular degeneration, a disease that diminishes the ability to see with advancing age. of age.

6. Strengthens the bones

Mill has good amounts of phosphorus and magnesium, which are important minerals for the formation and maintenance of bone he alth, making it a great food choice to help prevent osteoporosis.

In addition, the magnesium present in millet increases the absorption of calcium and phosphorus by the intestine, which also strengthens the bones, helping to prevent falls and fractures.

7. Prevents the emergence of cancer

Mill has great amounts of flavonoids, bioactive compounds with antioxidant and anti-inflammatory action that strengthen the immune system, fighting free radicals, and thus preventing the emergence of some types of cancer, such as colon, breast and liver.

Nutrition Facts Table

The following table shows the nutritional composition of 100 grams, which is equivalent to approximately ½ cup of cooked millet:


Amount per 100 g, approximately 1/2 cup cooked millet


119 calories


23, 7 g


1, 3 g


3, 51 g


1 g


44 mg


100 mg


62 mg

Folic acid

19 mcg


2 mcg

Lutein and Zeaxanthin

70 mcg

It is important to emphasize that to obtain all the benefits of millet, it is essential to maintain a varied and he althy diet, and to practice physical exercises regularly.

How to consume

Mill is usually sold without the husk, so it is important to brown or cook it before consuming. This cereal can be used as a substitute for rice, in the preparation of salads, breads, cakes, porridge, sweets and muffins.

To cook millet like rice, you must first remove the darkest grains and wash the grains well. Then just cook 1 cup of millet for every 3 cups of water for about 30 minutes, seasoning to taste. Then, turn off the heat and let it rest for another 10 minutes.

He althy Recipes with Millet

Some he althy and simple recipes with millet include porridge, dumplings and salad.

1. Millet porridge


  • ½ cup raw millet, shelled;
  • 1 cups of milk tea;
  • 200 ml of coconut milk;
  • ⅓ brown sugar or sweetener to taste;
  • ½ teaspoon turmeric;
  • ½ teaspoon of powdered ginger;
  • Nutmeg to taste;
  • Cinnamon powder to taste;
  • 1 pinch of s alt.

Preparation method:

In a skillet, brown the millet grains over low heat for 5 minutes, stirring so they don't burn. Transfer the millet to a blender, add the milk, sugar, or sweetener, turmeric, ginger, nutmeg and s alt. Beat the mixture for 3 minutes, until it is very homogeneous.

Transfer the mixture to a pan, add the coconut milk and bring to a medium heat, stirring for 5 minutes or until it starts to boil. Lower the heat and stir for another 2 minutes until the porridge thickens. Transfer the porridge to serving plates, sprinkle with ground cinnamon and serve immediately.

2. Millet Dumpling


  • 1 cup raw millet, shelled;
  • 1 chopped onion;
  • Half a cup of grated carrots;
  • Half a cup of grated celery;
  • 1 teaspoon s alt;
  • 2 to 3 cups of water;
  • 1/2 teaspoon of olive oil.

Preparation method:

In a pan, place the oil, onion, carrot, celery and s alt, and sauté until the onion is transparent. Add the millet and gradually add half a cup of water, stirring the mixture well. Repeat this step until the millet is completely cooked and the mixture has a creamy consistency.

Place the mixture on a plate to cool and harden. Unmold and shape the dumplings with your hands or with a mold. Place the dumplings on a greased tray and bake the dumplings in a preheated oven at 200°C until golden brown. Serve next.

3. Millet Salad with Carrots and Peas


  • 1 cup of raw millet seed tea;

  • 4 cups of water tea;

  • ½ carrot cut into thin strips;

  • ¼ leeks, thinly sliced;

  • 2 tablespoons of fresh peas;

  • 1 handful of rosemary and oregano;

  • S alt, black pepper and nutmeg to taste;

  • Curry to taste.

Preparation method:

Wash well, cook the millet grains al dente and set aside. In a pan, boil the water and turn off the heat.Quickly dip the carrots, leeks and peas in boiling water, draining well. Mix all ingredients well in a bowl and serve as an accompaniment to meat, chicken, fish, eggs or tofu.

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