## 5 Nutritional Tips for an Adequate and Balanced Diet
### Increase the Consumption of Naturally Gluten-Free Cereals, Including Pseudocreals
#### 5.5.3 Sorghum, Millet and, Teff  
Sorghum has relevant nutritional properties, such as a considerable content of dietary fiber (6.6 g/100 g). Moreover, sorghum grain is rich in antioxidants and a good source of vitamins (B vitamins) and minerals (324 mg/100 g potassium, 12 mg/100 g magnesium, 12 g/100 g calcium, 1.6 g/100 g zinc). In addition, most sorghum genotypes are rich in bioactive compounds like phenolic compounds fertile acid, \(p\)-coumaric acid, vanillic acid condensed tannins, and others [100]. Sorghum is a functional food having anticarcinogenic properties and reducing cardiovascular disease, T2D, and obesity [101, 102, 103]  
Millet also represents a good source of protein (10 g/100 g), insoluble dietary fiber, lipids (especially PUFAs, 2.6 g/100 g)) and minerals, such as magnesium, potassium, selenium, folates. Millets were also found to be rich in free and bound phenolic acids. The glycemic index of milllets ranged between 42.7 and 58.3, hence making them some valuable low GI food sources for diabetics [104]. The excellent nutritional profile and hypoglycemic properties of millet make it a promising ingredient for the functional gluten-free food industry.  
Teff is another interesting gluten-free Ethiopian whole grain with a remarkable nutritional profile with a high content in proteins (13.3 g/100 g), dietary fiber (8 g/100 g), iron (7.63 mg/100 g), potassium (427 mg), zinc (3.63 mg/100 g) and calcium (180 mg/100 g). This cereal should be considered as an excellent alternative to refined gluten-free grains, even if scientific literature on this grain still lacks.  
\begin{table}
\begin{tabular}{c c c c c c c c c c c}  & **Milled rice**  & **Mid rice** [ENDFOOTNOTE] & **Maze***  & **Sorghum** ** & **Amaranth** [ENDFOOTNOTE]  
\begin{table}
\begin{tabular}{c c c c c c c c c c c} \hline  & **Milled rice**[**20**] & **Brown rice**[**20**] & **Wild rice**[**20**] & **M Maize*** & **Sorghum*** & **Mille*** & **Teff** & **Quinoa**[**20**] & **Anarnath**[**20**] & **Buckwheat**[**20**] \\ \hline Threonine (g) & 0.236 & 0.275 & 0.469 & 0.261 & 0.312 & 0.354 & 0.51 & 0.421 & 0.558 & 0.506 \\ Isolecure (g) & 0.285 & 0.318 & 0.618 & 0.248 & 0.309 & 0.473 & 0.501 & 0.504 & 0.582 & 0.498 \\ Levine (g) & 0.546 & 0.62 & 1.018 & 0.58 & 1.085 & 1.537 & 1.068 & 0.54 & 0.879 & 0.832 \\ Lysine (g) & 0.229 & 0.286 & 0.629 & 0.195 & 0.174 & 0.144 & 0.376 & 0.766 & 0.747 & 0.672 \\ Methionine (g) & 0.155 & 0.169 & 0.438 & 0.145 & 0.145 & 0.319 & 0.428 & 0.309 & 0.226 & 0.172 \\ Cystine (g) & 0.135 & 0.091 & 0.174 & 0.125 & 0.165 & 0.178 & 0.236 & 0.203 & 0.191 & 0.229 \\ Phenylalanine (g) & 0.353 & 0.387 & 0.721 & 0.34 & 0.441 & 0.675 & 0.698 & 0.593 & 0.542 & 0.52 \\ Tyrosine (g) & 0.221 & 0.281 & 0.622 & 0.225 & 0.235 & 0.326 & 0.458 & 0.267 & 0.329 & 0.241 \\ Valine (g) & 0.403 & 0.44 & 0.858 & 0.351 & 0.387 & 0.584 & 0.686 & 0.594 & 0.679 & 0.678 \\ Arginine (g) & 0.551 & 0.569 & 1.136 & 0.345 & 0.33 & 0.37 & 0.517 & 1.091 & 1.06 & 0.982 \\ Histidine (g) & 0.155 & 0.19 & 0.384 & 0.211 & 0.167 & 0.257 & 0.301 & 0.407 & 0.389 & 0.309 \\ Alanine (g) & 0.383 & 0.437 & 0.825 & 0.518 & 0.758 & 1.282 & 0.747 & 0.588 & 0.799 & 0.748 \\ Aspartate acid (g) & 0.621 & 0.702 & 1.419 & 0.482 & 0.556 & 0.71 & 0.82 & 1.134 & 1.261 & 1.133 \\ Glutamic acid (g) & 1.288 & 1.528 & 2.565 & 1.3 & 1.741 & 2.599 & 3.349 & 1.865 & 2.259 & 2.046 \\ Glycine (g) & 0.301 & 0.369 & 0.672 & 0.284 & 0.313 & 0.271 & 0.477 & 0.694 & 1.636 & 1.031 \\ Proline (g) & 0.311 & 0.352 & 0.519 & 0.665 & 0.651 & 0.911 & 0.664 & 0.773 & 0.698 & 0.507 \\ Serine (g) & 0.347 & 0.388 & 0.778 & 0.329 & 0.411 & 0.782 & 0.622 & 0.567 & 1.148 & 0.685 \\ \hline \end{tabular} * whole sample.[10] unnovol