The Health Benefits of Adding Indian Millets to Your Diet — A Comprehensive Guide
The majority of people might wonder what millet is and why you should eat it.
It is a nutrient-dense food that has taken back its place in the diets of the majority of health-conscious people. In addition to being gluten-free, millets are good for your health and can aid in weight loss. Any fitness enthusiast will attest to the wonderful benefits of eating millet.
Drought-resistant and low-maintenance, millet is a grain. Although it is frequently used as cattle feed, people are more interested in its growing health benefits. This is due to the grain’s numerous health advantages and versatility in cooking. Millets come in many different varieties, each with a unique set of health benefits. Let us discuss the health benefits of adding Indian millets to our diet.
Numerous types of Millets
There are two main categories of millets, which are listed below and have various compositions:
1) Simple Grains
Naked grains, such as Ragi, Jowar, and Bajra, are millets without any of their hard, inedible husky coats. These millets don’t need to be processed after harvest. After cleaning, they are ready for eating. These millets are now widely grown as a result.
2) Husked Grains
Foxtail, little, and Kodo millets are all included in this second millet diet. These varieties have an undigested seed coat that needs to be removed prior to consumption.
Health benefits of millet
Here are some of the nutritional advantages of millet, which include phosphorus, magnesium, copper, and manganese. These nutrients can boost nutrient levels in your diet and restore your nutritional balance.
1) Increases the Digestive System
The fibre found in millet helps regulate bowel habits and encourages a healthy digestive system. Additionally, it has prebiotic qualities that promote the growth of probiotic bacteria in the microbiome. This offers health advantages that strengthen the digestive system and the immune system as a whole.
For those with celiac disease or gluten intolerance, it is a dependable source because it is gluten-free. This nutrient-dense grain, which is stuffed with protein and fibre, is safe for everyone to eat.
2) Helps Maintain Healthy Heart Function
Magnesium, a nutrient found in millet, helps regulate heart function. Consuming millet may also raise levels of arachidonic acid, a polyunsaturated fatty acid that has been shown to protect cardiovascular tissues.
Niacin, also known as vitamin B3, is another ingredient in millet. This vitamin helps to reduce some cardiovascular risk factors, including high cholesterol and triglyceride levels.
3) Improves Mood
Tryptophan, an amino acid that helps elevate mood, is abundant in millet. Diets high in millet, which contains tryptophan, can alleviate the symptoms of anxiety and depression.
4) Aids in delaying the development of diabetes
The health benefits of millet also reduce the risk of developing type 2 diabetes. Additionally, it helps diabetic patients manage their blood glucose levels. Adiponectin augmentation may improve insulin sensitivity.
5) Helps manage obesity
Millets are a fantastic food for weight loss because they are low in calories. It is advantageous for those who want to lose weight as well as those who are concerned about their fitness. It enables them to maintain their energy levels throughout the day without having to constantly eat to fuel up.
In comparison to other carbs, the millet diet is also more filling. They keep you feeling fuller longer because they take some time to decompose and be absorbed into your body.
6) Strengthens the immune system
Consuming protein is necessary for the growth of the immune system. Our growth and strength for stronger immune systems can be aided by millet protein. A stronger immune system reduces the likelihood of getting sick.
7) Relieving oxidizing stress
Millet contains antioxidants that may maintain your body’s ability to resist oxidative stress, which is primarily taken into account in chronic illness and aging. Long-term diseases like neurological disorders, arthritis, and diabetes may be less likely to develop as a result of antioxidants. This diet is high in antioxidants and may protect against oxidative stress, which has a detrimental effect on cognitive function. It has been suggested that eating millet grains may lessen oxidative damage to the hippocampus and prevent the onset of Alzheimer’s disease.
Different Millets
Despite the fact that all millets fall under the Poaceae family, they differ in terms of color, shape, species, and composition. There are more than 20 different types of millet, but these are some of the most common, with different millet health benefits.
1) Foxtail millet
Foxtail millet, also called Kangni or Kakum in India, It has beneficial carbohydrates that help control blood sugar. Its iron and calcium content also aid in boosting defense mechanisms. Additionally, foxtail millet has advantages in controlling blood cholesterol levels and raising levels of HDL in the body.
2) Finger millet
Another name for finger millet is ragi. It is used as a healthier alternative to cereals made of wheat and rice. Additionally gluten-free, this millet protein diet is also high in nutritional composition. Ragi can help improve children’s cognitive development.
3) Pearl Millet
Protein, fibre, iron, calcium, and magnesium are all present in bajra’s loaded millet nutrition. Regularly eat pearl millet to fend off type II diabetes.
4) Buckwheat
Buckwheat is the best grain to eat if you want to lose weight. It lowers cholesterol and improves cardiovascular fitness, making it a food that is suitable for diabetics. Additionally, buckwheat aids in the prevention of diseases like breast cancer, severe asthma, and cholelithiasis.
5) Mini-millet
Little millet is a good option for those looking to lose weight because it also offers better health benefits. With this millet, rice can be easily swapped out for a more wholesome option. It is rich in fibre and contains a variety of minerals, including calcium, potassium, zinc, and iron. It also contains vitamin B, which offers nutritional value to your health and acts as an antioxidant in your body.
How is millet prepared?
Millet preparation is a fairly easy process. Here is a straightforward way to prepare millet:
Ingredients:
1 cup of millet
2 cups of broth or water (To taste) salt
Instructions:
1) The millet should be rinsed by putting it in a fine-mesh strainer and running water over it to get rid of any impurities.
2) The flavor of the millet can be improved by toasting it before cooking. The rinsed millet is added to a hot, dry skillet over medium heat. For a few minutes, stir it constantly until it begins to smell good and turn golden brown.
3) Cook the millet: To prepare the millet, bring the water or broth to a boil in a medium-sized pot. When the liquid is boiling, add the millet and salt, and then turn down the heat. For 20 to 25 minutes, or until the millet is tender, cover the pot with a lid and let it simmer. You can test the doneness of some grains by tasting them.
4) Fluff and rest: After the millet has finished cooking, remove the pot from the heat and leave it covered for about five minutes. This enables the millet to absorb any liquid that may still be present and become fluffier.
5) Serve: To serve, separate the grains of millet with a fork. Millet can be used as a base or as a side dish similar to rice or couscous, or used as a base for salads, stews, or stir-fries.
Conclusion
Food grains like millet offer a remarkable array of health advantages. Contrary to the cultivation of rice and wheat, millet cultivation is incredibly sustainable. The benefits of this food grain to our bodies include improved immunity, disease prevention, and weight loss. Millets also take longer for the body to digest, which keeps us fuller for longer.
There are many ways to incorporate millet into your diet. This food grain has countless culinary applications in different cuisines. It can be used in place of other cereals to make porridge or to add to cupcakes. So include this superfood in your diet regularly and watch the positive changes it makes in your life.
