Most people might ask, what is millet and why does it need to be included in your diet? It is a nutrient-dense food that has reclaimed its place in the dietary routines of most health-conscious individuals. Millets, in addition to being gluten-free, benefit your health and help you lose weight. Any fitness fanatic will attest to the marvellous advantages of consuming millet.
Millet is a low-maintenance grain that is drought resistant. It is also commonly used to feed cattle but humans are more interested in its increasing health-related aspects. This is because the grain has a variety of health benefits and can be used in a variety of recipes. Millets are available in an array of varieties, each with its own set of health perks. Millet gains are readily available in supermarkets at all times of the year. This is due to their seasonal cultivation.
Millets have long been consumed as part of a healthy diet. Until the Green Revolution made rice and wheat more accessible, the population of central and southern India consumed millet on a frequent basis. However previously, it was not encouraged to cultivate millets in India which discouraged farm owners from growing millet grains. As a result, the consumption of millets decreased as the quantity of yield decreased.
Broad Categories of Millets
There are two broad categories of millets that have different compositions to choose from, they are mentioned below:
1. Naked Grains
Naked grains are millets that do not have any of its tough, indigestible husky coats, like Ragi, Jowar, and Bajra. After harvest, these millets do not require processing. They can be eaten immediately after cleaning. As a result, these millets are now widely cultivated.
2. Husked Grains
This second millet diet includes Foxtail millets, Little millets, and Kodo. These varieties have an undigested seed coat which must be stripped away before ingestion.
Millet Health Benefits
Here are some millet health benefits that deliver many nutritional components like phosphorus, magnesium, copper, and manganese, which can elevate nutrient levels in your diet and complete your nutritional balance.
1. Boosts Digestive System
Millet contains fibre, which promotes healthy digestion and aids in the regulation of bowel habits. It also provides prebiotic properties, which encourage the development of probiotic bacteria in the microbiome. This provides benefits of health that boost the gut and the immune response as a whole.
Because it is gluten-free, it is a reliable source for those who have celiac disease or gluten intolerance. All individuals can safely consume this nutrient-dense grain, which is packed with protein and fibre.
2. Supports Healthy Heart Functioning
Millet nutrition includes magnesium, which aids in the regulation of heart function. Consumption of millet could also increase levels of the polyunsaturated fatty acid arachidonic acid, which has been shown to safeguard cardiovascular tissues.
Millet also contains vitamin B3, also known as niacin. This vitamin assists in lowering certain cardiovascular risks factors such as high cholesterol and triglyceride levels.
3. Elevates Mood
Millet has a high concentration of the amino acid tryptophan, which can enhance one’s mood. This tryptophan-rich millet diet can help with symptoms associated with anxiety and depression.
4. Helps Prevent the Onset of Diabetes
Millet health benefits also help to lower the chance of getting type 2 diabetes. It also offers assistance in managing blood glucose levels in diabetic patients. Increased adiponectin levels may enhance the sensitivity to insulin.
5. Aids in Managing Obesity
Millets have a low-calorie content, which makes them an amazing food for weight loss. It is advantageous for individuals who are concerned about their fitness in addition to those who are striving for weight loss. It lets them preserve their energy levels all day long without constantly eating to refuel themselves.
The Millet diet is also more filling than other carbs. Because they take some time to break down and be absorbed into your body, they keep you feeling fuller for longer. This cuts down on binge snacking and overeating.
6. Improves Immune Functions
Protein consumption is essential for immune system development. Millet protein can contribute to our growth and strength for better immune systems. A stronger immune system means a lower probability of contracting diseases.
7. Relieves Oxidising Stress
Millet contains antioxidants, which might sustain the ability to resist oxidative stress in your body, which is majorly considered in long-term illness and ageing. Antioxidants may decrease the likelihood of long-term diseases such as neurological conditions, arthritis, and diabetes. This oxidant-rich diet may defend against oxidative stress, which has a negative effect on cognitive function. It is indicated that millet grains consumption could reduce oxidative damage in the hippocampus and suppress Alzheimer’s disease appearance.
Types of Millets
Despite the fact that all types of millets belong to the Poaceae family, but they vary in colour, shape, composition, and species. Millet comes in over 20 varieties, but here are some of the popularly consumed with varying millet benefits.
1. Foxtail Millet
Foxtail millet, also known as Kakum/Kangni in India. It contains healthy carbohydrates that assist in regulating blood sugar. It is iron and calcium content also helps to strengthen immunity. Furthermore, foxtail millet benefits in the regulation of blood cholesterol and the increase of High-density lipoprotein levels in the body.
2. Finger Millet
Ragi is another name for finger millet. It’s utilized as a healthier choice than rice and wheat cereals. This millet protein diet is also gluten-free and high in nutritional composition. Ragi can help in improving children’s congintive development.
3. Pearl Millet
Bajra provides loaded millet nutrition, which includes calcium and magnesium, as well as protein, fibre, and iron. Consume pearl millet on a regular basis to combat type II diabetes.
4. Buckwheat
If you want to lose weight, buckwheat is the way to go. It is a diabetic-friendly food that lowers cholesterol and enhances cardiovascular fitness. Buckwheat also helps to prevent diseases like cholelithiasis, severe asthma, and breast cancer.
5. Little Millet
Little millet also provides better benefits of health making it a good option for people who want to lose weight. It can easily replace rice for a more nutritious choice. It is full of fibre and contains a variety of mineral resources such as potassium, zinc, iron, and calcium. It also contains vitamin B, which offers nutritional value to your health and acts as an antioxidant in your body.
Nutritional Profile of Millets
Millets, like most other cereals, are starchy grains, which means they’re filled with carbohydrates. Notably, they contain a wide range of minerals and vitamins.
Here are various nutritional components and values of cooked millet of 100 g.
- Protein – 3.51 g
- Carbohydrate – 23.7 g
- Dietary fibre – 1.3 g
- Magnesium – 44 mg
- Copper – 0.161 mg
- Phosphorus – 100 mg
- Manganese – 0.272 mg
Millets have a higher concentration of amino acids that are vital compared to the majority of other cereal grains. Protein is constructed from these compounds, so a higher amino profile in these grains helps to increase millet protein levels. Furthermore, finger millet has the highest concentration among all cereal grains, offering 13% of the DV per 100 g cooked millet cup.
Conclusion
The health benefits provided by the food grains like millet are absolutely remarkable. Millet cultivation, unlike rice and wheat cultivation, is exceedingly sustainable. This food grain advantages our bodies by boosting immunity, preventing disease, and promoting weight loss. Furthermore, millets take longer to digest in the body, keeping us fuller for longer.
There are numerous methods for integrating millet into your diet. This food grain can substitute other cereals for making porridge, or adding it into cupcakes – the millets can have endless possibilities in various cuisines. So incorporate this superfood into your daily diet and observe the positive effects it has on your life. The highlighting benefits and nutritional additions can surely answer questions like, what is millet?
