Types of Millets and their health benefits
Millets or also referred to as ‘poor man’s grain food’ have been a part of a traditional Indian diet since many years. However, due to increasing awareness about health and nutrition, they have recently caught the eye of many.
Millets have high fibre, protein vitamin, mineral and antioxidant content and being gluten free, fits perfectly well as a part of a gluten-free diet and also serves as a viable option for those with Celiac disease or gluten intolerance
(For a quick list of key-takeaways, check towards the end of the article)
Consuming millets must not be seen as an ‘upcoming diet trend’ as it has been a part of Indian culture and tradition over several years. Use of buckwheat flour, pearl millet and other millets on festivals, fasting days and other special occasions which are a part of our culture were designed with the intention of adding variety to our diet. These little things remind us to reintroduce these much forgotten staples back in our diets and encourage us to continue to do the same.
Regular consumption of millets in our diet helps to regulate blood sugar levels, reduce the risk of heart-related diseases, boosts immunity and aids better digestion.
Having said that, let’s have a look at some of the millets given below:
1. Foxtail millet
Foxtail millet or kangni/ kakum is rich in iron and calcium content and contains slow release carbs which help to balance blood sugar levels. It also helps to regulate blood cholesterol levels and increase HDL levels in your body.
2. Pearl millet
Bajra or pearl millet is a rich source of calcium, magnesium, iron, protein and fibre. Regular consumption of bajra also helps to balance blood sugar levels and aids healthy weight management in type 2 diabetics.
3. Finger millet
Finger millet, also known as ragi or nachni, is very nutrient dense and is rich in calcium and iron along with protein. Ragi can be used as a healthier substitute for commercially available packaged and processed weaning foods as it supports bone, blood and brain development in growing children.
4. Buckwheat
Buckwheat or kuttu flour helps to improve overall cardiovascular health, regular blood pressure and blood sugar levels, fights against diseases like gallstones and aids in healthy weight management.
How to incorporate millets in your diet?
Millets are fairly easy to incorporate in the diet as well. One can enjoy them whole or in the flour form as a savory porridge, pancakes, dosas or baked goods like breads, cookies and crackers with a piping hot cup of evening tea! In fact, here’s one such Buckwheat and Quinoa bread¹ recipe for you to get started :)
Are there any potential downsides?
At the end of the day it is important to remember that excess of anything healthy or unhealthy can be bad for our health too. Millets contain antinutritional factors like phytic acid which interferes with the absorption of minerals like calcium, iron, zinc, potassium and magnesium⁴ They also contain goitrogenic compounds which impair thyroid function only when intake of polyphenols is excess.⁵
One can significantly reduce the antinutritional effects of millets by soaking them overnight and then draining & rinsing them before cooking. Sprouting of millets also helps to reduce the anti-nutritional effects.⁶
Is the switch necessary?
While millets are of different types and each has it’s own potential benefits, it does not mean that in order to start eating healthier, eating only millets is the way to go. Ditching rice or wheat (which are Indian staples too) is not a healthy choice and one must practice grain diversity to ensure wholesome nutrition from our diet.
Key Takeaways:
- Millets have always been a part of the traditional Indian diet. They have high fibre, protein vitamin, mineral and antioxidant content and are gluten-free.
- Regular consumption of millets in our diet helps to regulate blood sugar levels, reduce the risk of heart-related diseases, boosts immunity, and aids better digestion.
- One must not ditch rice or wheat for millets and practice grain diversity to ensure wholesome nutrition from our diet.
- Millets contain antinutritional factors like phytic acid which interferes with the absorption of important minerals and hence moderation must be maintained.
- Soaking and sprouting help to significantly reduce the antinutritional effects of millets.
References:
- https://medium.com/healthy-recipes/buckwheat-quinoa-bread-908c8b43f609
- https://www.healthline.com/nutrition/what-is-millet#benefits
- https://yourstory.com/2017/04/millet-ways-of-eating#:~:text=Here%20are%20a%20few%20ways,them%2C%20and%20add%20fresh%20fruits.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5983567/
- https://pubmed.ncbi.nlm.nih.gov/28604619/
- http://www.jsirjournal.com/Vol5_Issue2_04.pdf
