Millet, often referred to as a "Forgotten Grain," is a nutrient-dense, ancient cereal grain that has been cultivated for thousands of years. Here's a blog where we are going to discuss the health benefits of...
Millets are cereals that are widely consumed in Asian and African countries and used for human consumption & fodder for animals they are rich in Vitamins and minerals & help aid digestion and improve metabolism.
Health Benefits of Millets
Millets are gaining popularity due to their diverse range and health benefits. It is low in calories and has lots of fibre, which helps to lose weight. They are also antioxidants that help in the detoxification of harmful substances from the body they also help in controlling sugar that is good for diabetic people & improve metabolism
Some of the Health Benefits of Millets Are
Improve Digestion:
Millets are rich in fibre which makes their digestion easy and it also improves our digestion and regular bowel movements their threads are rich in probiotics that nourish beneficial gut bacteria.
Control Diabetes:
Millets are gluten-free and have a low glycemic index, which helps regulate the blood sugar levels of diabetic patients. In addition, millets are a good source of dietary fibre, proteins, essential amino acids, vitamins
Heart Health:
Millets are beneficial for the heart improve cardiovascular health, control blood pressure and cholesterol levels, and help to maintain a healthy body weight.
Controlling Cholesterol:
Millets are an excellent source of dietary fibre, which helps reduce cholesterol levels. It is low in saturated fat and is known to raise "bad" LDL cholesterol levels in the blood. The antioxidants in millets help prevent oxidative damage to LDL cholesterol.
Gluten-Free:
Millets are gluten-free and prevent celiac disease it is a good antioxidant helps in detoxification and maintaining gut health
Weight Control:
Millets are rich in calories and rich in fibre and have high nutritional value that improves digestion and helps maintain a healthy body weight to prevent obesity they also improve our metabolism and they are rich in vitamins & minerals and improve overall health.
Types of Millets
There are several types of millet, each with unique minerals and nutritional profiles. Here are some of the most common types of millets:
1. Sorghum (Jowar)
Features:
- It is a gluten-free grain, making it suitable for people with gluten sensitivities.
- It is used in various dishes, including flatbreads, porridge, and as a whole grains
- It is highly nutritious and rich in dietary protein, vitamins, and minerals.
2. Pearl Millet (Bajra)
Features:
- most widely cultivated millets.
- It has a nutty flavour and is often used in flatbreads and rice substitutes.
- It is a good source of iron and calcium
- Good for insomnia
3. Finger Millet (Ragi/Mandua)
Features:
- It is known for its rich, dark colour.
- It's commonly used to make ragi malt and dosas
- It is highly nutritious and rich in calcium, iron, and amino acids.
4. Foxtail Millet (Kangani/Kakun)
Features:
- It is small and yellowish
- It is versatile and can be used in dishes like upma, pongal, and pulao.
- It is a good source of protein and dietary fibre and also prevents thyroid
5. Proso Millet (Cheena)
Features:
- It has a mild, nutty flavour.
- It can be used in various recipes, including porridge, pilaf, and salads.
- It is rich in protein and antioxidants.
6. Kodo Millet (Kodo)
Features:
- It is known for its small, round grains.
- It is used in dishes like porridge, pulao, and upma.
- It is a good source of fibre and minerals.
7. Barnyard Millet (Sawa/Sanwa/ Jhangora)
Features:
- It has a similar appearance to rice.
- used in dishes like khichdi, pulao, and porridge.
- rich in fibre and low in calories.
8. Little Millet (Kutki)
Features:
- It is small and round with a mild flavour.
- It is used in recipes like idli, dosa, and upma.
- It is a good source of iron, fibre, and antioxidants.
9. Buckwheat (Kuttu)
Features:
- it's a pseudo-cereal.
- It is used to make dishes like buckwheat flour pancakes ( known as "kuttu kakata" in India).
- Rich in protein, fibre, vitamins, and minerals.
10. Amaranthus (Chaulai)
Features:
- It is a pseudo-cereal
- known for its tiny, grain-like seeds and is often used in sweet dishes.
- It is highly nutritious and rich in protein, dietary fibre, and essential vitamins and minerals.
Nutritional Value of Millets
Millets are a rich source of Vitamin and minerals and their exact nutritional content may vary depending on the variety and quantification of millet here are some of the nutritious elements present in millets(per 100 grams, cooked):
- Calories- 100-151
- Protein: 3-7 grams
- Fiber- 1-3 grams
- Carbohydrates- 20-39 grams
- Magnesium- 45 milligrams (mg)
- Copper 0.161 mg
- Phosphorus 100 mg
- Manganese 0.271 mg
How to Eat Millet?
Adding millet into your diet is easy and provides a nutritious alternative to traditional grains like rice and wheat. Here are some ways to include millet in your meals:
- Substitute for Rice or Wheat: Cook millets like foxtail millets, pearl or finger millet (ragi) as you would rice or wheat. Serve them with curries, stews, or stir-fried vegetables.
- Millet Porridge: Make a creamy millet porridge by cooking millets in water or milk. Add sweeteners like honey, maple syrup, or fruits for a delicious breakfast.
- Millets in Salads: Add cooked and cooled millets to your favourite salads for extra texture and nutrition.
- Millets in Soups: Millets can be a great addition to soups and broths, providing a healthy and nutritious element to our food
- Millet roti: Millet flour (e.g., bajra flour, jowar flour)the rotis made are gluten-free
- Baking with Millet Flour: Add millet flour to your baking recipes for muffins, bread, and cookies.
- Millet Upma: Prepare millet upma, a savoury dish made with sautéed millets, vegetables
Conclusion
India is one of the largest producers of millets producing 20% of the overall millets production in the world Due to their high nutritional value and mineral profile it is one of the most used edible items in the kitchen Millets offer a smarter and nutritious option and are rich sources of dietary fibre, protein, vitamin, and minerals and also have low glycemic index and gluten-free it also helps in weight management and improve gut health they are not only good for health but also environment due to their sustainable cultivation practices.
FAQs
What are the millets?
Millets are small-seeded grasses that play an important role in providing food and fodder to millions of farmers and also play a vital role in the economic and ecological security of India
How much does India account for millet production?
India accounts for a total of 20% production of millet in the whole world
Are millets helpful in improving digestion?
Yes, they are a rich source of fibre that aids in digestion and maintains a healthy body weight.
What are the 5 benefits of millet?
Aids in digestion, supports cardiovascular health, is a good antioxidant, maintains a healthy body weight and prevents Diabetes.
What are five millets that are good for health?
- Pearl Millet: Good for Insomnia.
- Kodo Millet: Good for Diabetics.
- Foxtail Millet: Good for Thyroid.
- Sorghum: Improves Digestive Health and Prevents Cancer.
- Barnyard Millet: Good for Weight Loss.
What is millet classified?
Millets are the cereals that belong to the Poaceae family and are considered one of the oldest crops.
