Millets are available in a variety of types, (Little Millet, Finger Millet, Foxtail Millet, Kodo Millet, Barnyard Millet, Brown top Millet, Pearl Millet, Sorghum Millet etc.) and each has its health benefits. Walk into a supermarket at any time of the year, and you will find millets in stock. That is because of their cultivation across seasons.
Millets
Millets are coarse grains that are traditionally grown and consumed in the Indian subcontinent for over 5000 years. They have high nutritional value and are rich in proteins, vitamins, minerals, and fibres. Unlike other cereals, millets require little water and ground fertility. The sheer affordability of millets also tags them as “poor man’s food grain”.
Nutritional profile of millets
By any nutritional parameter, millets are far ahead of rice and wheat In terms of their mineral content, compared to rice and wheat. Each one of the millets has more fibre than rice and wheat. Finger millet has thirty times more Calcium than rice while every other millet has at least twice the amount of Calcium compared to rice. In their Iron content, foxtail and little millet are so rich that rice is nowhere in the race. While most of us seek a micronutrient such as Beta Carotene in pharmaceutical pills and capsules, millets offer it in abundant quantities. The much-privileged rice, ironically, has zero quantity of this precious micronutrient. In this fashion, nutrient to nutrient, every single millet is extraordinarily superior to rice and wheat and therefore is the solution for the malnutrition that affects a vast majority of the population.
Millets
Benefits of Millets
Lowers the risk of diabetes - Millets helps to lower blood glucose levels and improves insulin response. Besides, the magnesium present in millets is a co-factor in various enzymes involved in the secretion of insulin and metabolism of glucose in the body. Whole grains improve insulin sensitivity by lowering glycemic index of the diet by increasing content of fiber, magnesium, and vitamin-E.
Glycaemic Index is a scale that ranks carbohydrates by how much they raise the blood glucose levels compared to a reference food. Glycaemic Index is based on the quality and not the quantity of carbohydrates. Millets have a low Glycaemic index compared to most other cereals. Since millets have a low glycaemic index they increase satiety by decreasing hunger because it slows the rate of digestion. Type of starch (amylose/amylopectin) also influences the glycaemic index. Millets have a high amylose content which is why they are slow absorbing and sustainably release sugar to our blood and enable to work for long durations.
Millets are a powerhouse of nutrients. They have reclaimed their space in the kitchen of those more health conscious. Millets boost your health and improve weight loss, besides being gluten-free. Speak to any fitness enthusiast, and they will vouch for the miraculous benefits of eating millets.
Millets are a rich source of phosphorus which is an important mineral for energy production and is an essential component of ATP – the energy store of the body. It also forms an essential part of nervous system and cell membranes. A cooked cup of millet provides 26.4% daily need for magnesium and 24% daily need for phosphorus. Magnesium from millets also helps to relax blood vessels, enhances nutrient delivery by improving the blood flow and maintains the blood pressure and thus further protects the cardiovascular system. Millet is such a grain that should be included in the list of heart-healthy choices because of its status as a good source of magnesium. Magnesium increases insulin sensitivity and lowers triglycerides. It also acts as a co-factor for more than 300 enzymes. Lignans present in millets are converted to mammalian lignans and entero-lactone by the healthy gut micro flora in our body which is thought to protect against breast cancer as well as heart diseases.
Research validates the goodness of millets in 2010, a study published in the Pathophysiology journal said that eating Korra (Foxtail Millet) could help bring down blood glucose in diabetics. The same year, a research paper published in the Journal of Agricultural and Food Chemistry confirmed that all millets are rich sources of antioxidants, while another study in Nutrition Research concluded that millets may be useful in preventing cardiovascular disease. Incorporate them into your diet to gain the following benefits.
Little Millet / Samai
The smallest of the millet family, little millet is yet another reliable catch crop grown across India. It is very easy to cook and is often simply used as rice and in fact, can be used in any recipe that demands rice.
Little millet contains magnesium which can helps improve heart health. Vitamin B3 (niacin) in little millet helps lower cholesterol. Little millet is also a good source of phosphorus which, helps with fat metabolism, body tissue repair and energy production.
Among cereals, Samai has been found to have the highest amount of fiber. Its crude fiber content is nearly twice that of other cereals. Samai is rich in phenolic compounds that show antioxidant activity. This millet is an excellent source of Iron. One serving (30 g) can provide 16% of the daily iron needs for an adult man. Like other millets, Samai is also gluten free. It makes up for the lack of wholegrain fibre in Celiac (gluten free) diets. Samai has a low to medium glycaemic index thus is diabetic friendly. It is a rich source of the essential amino acids Histidine, Methionine and Phenylalanine.
Foxtail Millet / Thinai
Possibly the oldest cultivated millet, it is thought to have originated in Northern China, where it is highly regarded as a healing food for postpartum and digestive health. Foxtail millet has a rich mineral content, and is especially high in iron. A popular fasting food in some parts of India. Foxtail millet like other millets is a powerhouse of nutrition. Rich in Vitamin B12, these tiny seeds can offer you a daily dose of ample protein, good fat, carbs and amazing dietary fibre content. Besides ample amounts of lysine, thiamine, iron and niacin, it also offers ample amounts of calcium.
Health Benefits of Foxtail Millet:
- Stronger Bones:
- Strengthens Nervous System:
- Boosts Cardiac Health:
- Manages Diabetes:
- Lowers Bad Cholesterol:
- Triggers Weight Loss:
- Promotes Digestion:
- Builds Immunity:
Foxtail millets are the second most grown millets in the world after Pearl millet. Rich in protein, dietary fibre, an array of vitamins and minerals, include these millets to control blood sugar, lose weight, boost immunity and protect heart health. According to Ayurveda, Foxtail millet increases vata dosha but balances doshas related to pitta, kapha and blood tissues. Unlike popular opinion that millets are not a delight to eat, one can whip up amazing recipes with these, enjoy and lead a healthy lifestyle.
Kodo Millet
Kodo Millet has a high amount of lecithin and is excellent for strengthening the nervous system. It is also rich in B vitamins, especially niacin, B6 and folic acid, as well as the minerals such as calcium, iron, potassium, magnesium and zinc.
Health Benefits:
Regular consumption of Kodo Millet is beneficial for post-menopausal women suffering from metabolic diseases like cardiovascular disease, high blood pressure and high cholesterol levels.
- It helps to hydrate your colon and prevent constipation.
- Controls your blood sugar.
- Contains a high amount of lecithin which is excellent for strengthening the nervous system.
- Rich in photo chemicals, phytates- reduces cancer risk.
- Useful in the treatment of inflammation, haemorrhagesand general debility.
Barnyard Millet
One of the highest fibre and iron content amongst fellow millets, it has a low carb content is a good source of B-complex vitamins.
Below are the health benefits of Barnyard Millet:
- Low in calories:It is a good source of highly digestible protein and is least caloric dense compared to other cereals. Almost, one serving of barnyard millets (25g, raw) contains 75-83 calories and 1.5-1.9g of protein.
- Low in glycaemic index: The carbohydrate content in Barnyard Millet is quite low. Hence it can be recommended for patients with cardiovascular disease and type 2 diabetes.
- Dietary fibre:It contains good amount of both soluble and insoluble fiber. The content of fiber in this millet is highest compared to other millets; it is as high as 12.6% including soluble (4.2%) and insoluble (8.4%) fractions. It thus helps in preventing constipation, excess gas, bloating and cramping.
- Gluten free:Like all millets, barnyard millet is also gluten-free.
- Great source of iron:Some of its varieties have high amount of iron (18.6 mg in 100g of raw millet) which is the richest amongst all millets and cereal grains.
Brown Top Millet
Compared with other grains, brown top millet has high nutritional value. It is rich in fibre, iron, calcium, potassium, magnesium and many other important minerals. Brown top millet eases constipation and helps in detoxifying the body.
Brown top millet is a great substitute for rice as it keeps you satiated and delays the gastric emptying time, thereby serving as a perfect grain for all diabetic patients. Being low in glycaemic index and carbs of brown top millet prevents unwanted hunger pangs and avoid a sudden spike in sugar levels. Add this tiny grain to the daily diet to stabilize blood sugars, control HbA1C and promote insulin sensitivity.
Good gut health is an indication of overall well-being and robust immune health. Brown top millet being gluten-free is a great alternative for those suffering from celiac disease and irritable bowel syndrome. It strengthens the digestibility and absorption of starch in the body and reduces bloating and cramping. Aside from this, help alleviate constipation by regularising bowel movements.
- It is gluten-free and rich in nutrients that are essential for the body.
- It is an incredibly useful source of natural fiber as compared to other food grains.
- Brown Top Millet comprises 12.5% fiber, which acts as a medicine to deal with several lifestyle diseases.
- Consumption of Brown Top Milletregularly leads to a lower risk of cardiovascular diseases, duodenal ulcers, and hyper glycaemia or diabetes.
