Millets: Ancient Grains With Modern-Day Health Benefits

Millets have been a part of the Indian diet for thousands of years, but are now gaining global recognition as a superfood. Millets refer to a group of small-seeded grains that includes Major millets like jowar, bajra, ragi, and other minor millets like Foxtail, Little, Kodo, Proso and Barnyard millet. They are climate resilient, high in fiber and nutrients, and don’t require many fertilizers or pesticides to grow.

HOW ARE MILLETS DIFFERENT FROM WHEAT AND RICE?

The millets contain 7-12% protein, 2-5% fat, 65-75% carbohydrates and 15-20% dietary fibre. Each variety of millet has some unique properties. The protein content of jowar and bajra is approximately 10-11 gm/100 gm, which is similar to whole wheat but higher than rice. The fibre content of major millets (about 11gm/100 gm) is similar to whole wheat but significantly higher than refined wheat flour or rice (<3 gm/100 gm). Among all major millets, Bajra is especially rich in Iron and Vitamin B3 (niacin) and Ragi is rich calcium.

Chhavi Kohli is a Clinical Nutritionist, Certified Diabetes Educator and a Certified Insulin Pump Trainer. She has a rich experience of over 15 years in the field of Therapeutic Nutrition and Diabetes Management.

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HEALTH BENEFITS

– Blood Sugar Control: Studies have found that replacing refined wheat and rice with millet can help lower blood glucose levels. The credit goes to the high fiber content of the millets,which aids in satiety and slows digestion, reducing post-meal spikes.

– Heart Health: Millet’s high fiber, mineral, and antioxidant content helps lower cholesterol and blood pressure, reduces inflammation, and decreases heart disease risk. Those managing high blood pressure can benefit from millet’s GABA (Gamma-aminobutyric acid) content.

– Digestive Health: As a prebiotic fiber, millets feed the good gut bacteria, help regulate bowel movements and relieve digestive issues like constipation.

– Immunity: The antioxidants, vitamins, minerals, and amino acids in millets support the immune system and reduce inflammation.

Dr. Chhavi is passionate about increasing awareness and helping people living with Diabetes. Over the years she has conceptualized and executed many workplace wellness programs and created many educational videos on Lifestyle management and Diabetes awareness. She has also trained several Healthcare Professionals in Diabetes management

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PREPARING MILLETS FOR OPTIMAL HEALTH

Soaking, sprouting, or fermenting millets before cooking improves their nutritional properties by:

– Neutralizing phytic acid which binds minerals
– Increasing amino acid bioavailability
– Activating enzymes that break down complex carbs.

TIPS FOR CONSUMING MILLETS

While millets are a smart carb choice, they are relatively high in calories and carbohydrate. So its important to consider few points.

– Incorporate millets gradually into your diet, especially if you have sensitive digestion. A good approach is to start slow and rotate millet with other grains or use mixtures.

– Watch Portion Size: Though nutritious, millets pack similar calories to rice and wheat. Limit servings to 1/2 -1 cup.

– Pairing millet with foods high in protein, fiber, and healthy fats enhances satiety and nutrient absorption.

– Limit Processed Varieties: Heavily milled millet products lose much nutritional value. Use millet flour judiciously and avoid heavily processed millet products.

Based on individual needs, different millets provide tailored health benefits. These traditional grains are making a comeback supported by scientific research revealing their multiple nutritional benefits. For better and informed decisions, it is always advisable to consult a qualified professional.

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