In recent years, there has been a growing interest in millets, ancient grains that have been a staple food in many parts of the world for thousands of years. As people seek healthier and more sustainable food options, millets are making a significant comeback. Let's delve into what millets are, their types, and the myriad benefits they offer.
What are Millets?
Millets are widely grown in many parts of the world and they are cereal crops and small seed grasses. These are highly nutritious and can grow well in dry parts. Millets were used as fodder for animals and it was used as human food. The most widely grown millet is pearl millet, which is an important crop in India and parts of Africa. There are many other millets like Finger millet, Proso millet, Kodo Millet, Barnyard Millet.
Millets are gluten free & rich in calcium, fiber, iron, protein and minerals. It has high nutritional values when compared with rice and wheat. Millets are also called as wonder grains or miracle grains or wonder grains as millets are good for people with diabetes and helps in weight loss.
Nutrition information of Millets:
Millets are nutritional powerhouses. Millets contains about 65% carbohydrates, a high proportion of which is in the form of non-starchy polysaccharides and dietary fiber which help in prevention of constipation, lowering of blood cholesterol and slow release of glucose to the blood stream during digestion. Lower incidence of cardiovascular diseases, duodenal ulcer and hyperglycemia (diabetes) are reported among regular millet consumers. Millet grains are also rich in important vitamins like thiamine, riboflavin, folic acid and niacin. Millets are comparable to rice and wheat or rich in some of the minerals as well as fatty acids.
Health benefits of millets:
The consumption of millets reduces risk of heart disease, protects from diabetes, improves digestive system, lowers the risk of cancer, detoxifies the body, increases immunity in respiratory health, increases energy levels and improves muscular and neural systems and are protective against several degenerative diseases such as metabolic syndrome and Parkinson’s disease.
• Reduces the risk of cardiovascular diseases
As millets are rich in magnesium, they help in reducing blood pressure and risk of heart strokes. The potassium present in millets helps in keeping blood pressure low by acting as a vasodilator and help to reduce cardiovascular risk. The high fiber present in millets plays a major role in cholesterol lowering eliminating LDL from the system and increasing the effects of HDL.
• Diabetes Management
Now most of the people are having diabetes. The magnesium content in the millets helps the body use produce insulin efficiently and also prevent the occurrence of diabetes. As the millets release insulin slowly into the blood, sugar levels are in check.
• Prevents gastrointestinal disorders
Regulating digestive process can increase nutrient retention and reduce chances of more serious gastrointestinal conditions like gastric ulcers or colon cancer. Fiber content in millets helps in eliminating disorders like constipation, excess gas, bloating and cramping. As millets are gluten free, they have considerable potential in foods and beverages and can meet the growing demand for gluten free foods and will be suitable for individuals suffering from celiac disease.
• Prevents Cancer
Millets are rich in phenolic acids, tannins, and phytate (Thompson, 1993). These nutrients reduce the risk for colon and breast cancer. Recent research has revealed that fiber as one of the best and easiest ways to prevent the onset of breast cancer in women. They can reduce their chances of breast cancer by more than 50% by eating more than 30 gm of fiber every day.
• Good anti-oxidant
The anti-oxidants present in millets helps in neutralizing the free radicals, which can cause cancer and clean up other toxins from body such as those in kidney and liver.
Millets are not just a part of India's rich agricultural heritage but also a cornerstone of sustainable and healthy living. By embracing these ancient grains, we can ensure a more nutritious diet while also supporting traditional farming practices that are kind to the environment. So, the next time you're planning your meals, don't forget to include these wholesome and versatile grains.
Incorporate millets into your diet and experience the myriad health benefits they offer, all while savoring their unique and delightful flavors!
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