Millets And Their Mind-blowing Benefits
Hi people! Have you ever wondered about some of the best and most nutritious grains to include as a part of your diet on daily basis? If yes, the list is plenty. Including such grains not only help gain nutrients but also a good gut and increases the quality of life. One such super ingredient is millet. Millets are a group of grains belonging to the grass family. Millets mainly gained their popularity as they are gluten-free, and boast high protein, fiber, and antioxidant contents.
Millets are a group of small round whole grains that are mostly grown in India, Nigeria, and other Asian and African countries. These grains are used both for human consumption and livestock and bird feed. Millets make up for poor man’s food as they can be easily grown in drought and pest-free conditions, and survive harsh environments and less fertile soil. Millets are broadly classified into — Large and small. Large millets include pearl, foxtail, proso, and finger (or ragi). Small millets include Kodo, barnyard, little, guinea, browntop, fonio, and adlay millets. Among all of these, pearl millet is the most widely produced variety for human consumption.
Nutritional value of millets —
A quarter cup of dry millets contains:
189 calories of which 6 grams of protein, 2 grams of fat, 36 grams of carbohydrates, 4 grams of fiber, and less than 1 gram of naturally occurring sugars are present. Millet is not considered a low-carb grain which is why eating this in moderation can help maintain a healthy weight. Millets can be substituted for rice in pulao, bake millet bread, the same millet flour can get into your waffles, cakes, puffed millets as popcorn or cereal, and can be altered for couscous. It blends easily though it has a slightly corn-like flavor and is sweeter than any other grains. If it is toasted before cooking, it holds a wonderfully delicate nutty flavor.
Benefits of millets —
- Millets are high in fiber: Millet contains fiber which contributes to digestive health and regulates bowel movements. They also contain prebiotics that stimulates the growth of probiotics within the microbiome. A healthy gut microbiome is important for the immune system as well. Especially people suffering from celiac disease or gluten intolerance can include millet as a part of their diet.
- Millets support the cardiovascular system: Magnesium is an important mineral that helps in regulating heart rhythm. Consuming millets may also elevate adiponectin levels, which can protect cardiovascular tissues and improve insulin sensitivity. Vitamin B3 or niacin in millets can help in reducing oxidative stress, cholesterol, and triglycerides which are the main risk factors for heart disease. They also help reduce the risk of developing diabetes and help manage blood glucose levels.
- Millets are an excellent source of tryptophan: Tryptophan is one amino acid that is involved in regulating mood and behavior. Studies prove that consuming millets high in tryptophan can reduce the symptoms of depression and anxiety.
- Millets reduce oxidative stress: Oxidative stress may cause various chronic conditions including neurodegenerative disorders, arthritis, and diabetes. Millets are a good source of antioxidants which may help support the body’s ability to resist oxidative stress a factor in illness and aging. Consuming antioxidants can decrease the risk of chronic diseases.
Other potential health benefits of millets include suppressing cancer cell growth, promoting wound healing, maintaining bone health, and supporting antifungal and antimicrobial activity. It is an adaptable grain and there are many simple ways to prepare it milling, parboiling, blanching, dehulling, fermenting, and germinating. These techniques can also help in decreasing the antinutrients present in millets. Try a simple dish made of millet and see the flavor and experiment with it by including whole millets or ground millets in various preparations.
References:
https://www.healthline.com/nutrition/what-is-millet
https://www.webmd.com/diet/health-benefits-millet
https://www.netmeds.com/health-library/post/5-best-reasons-why-you-should-include-millets-in-daily-diet
https://www.medicalnewstoday.com/articles/what-is-millet
