Harshit Singh
Millets were in our breakfast bowls for over 7000 years, yet they disappeared. The Indian government declared 2023 the year of the millet, bringing them back into the spotlight. Millets—grass seeds—are grown worldwide. They are easy to grow, harvest quickly, improve the soil, and use water efficiently. The world is discovering the health advantages of these wonderful golden grains, which have a low carbon footprint. Due of their nutritional value, they are being introduced to home and restaurant diets. Millets nourish, protect, and heal.
Let’s examine millets’ main health benefits.
1. Cardiovascular disease prevention
All millets include magnesium, which lowers blood pressure and prevents stroke. They are high in potassium, a vasodilator that regulates blood pressure. They lower LDL and raise HDL cholesterol due to their high fibre content. Millets have antioxidant-rich phytonutrients that prevent heart disease. Finger and prosso-millets lower CVD-risk triglycerides.
2. Controls diabetes
Insulin resistance and poor response define diabetes. Millets include magnesium, which boosts glucose and insulin receptors. Their high fibre content slows digestion, reducing post-meal sugar surge and stabilising levels. They reduce oxidative damage and co-morbidities through their antioxidant ability.
3. Maintains gut health
A healthy mind and body start with intestinal health. Millets add fibre, which improves intestinal motility and promotes probiotic flora. Gluten-free grains must replace wheat, rye, and barley for celiac patients. Millets are nutritious and gluten-free. Replace grains with gluten-free millets to relax the intestines without celiac disease.
4. Cancer-preventive
Phytate, tannin, and phenolic acids are abundant in millets. Animal studies show these nutrients reduce colon and breast cancer risk. Breast and oesophageal cancer prevention benefits from fibre.
5. Detoxifies
Nearly 50 antioxidant molecules have been found in whole millet. These neutralize free radicals and remove kidney and liver toxins. Millets’ nutritional composition almost makes them useful foods. Millets are the most antioxidant-rich grain. Another reason to use them often.
Here are millets that can improve your daily diet
1. Sorghum/Jowar
Slow digestible starch (SDS) slows digestion, delays absorption, prolongs satiety, and reduces post-meal sugar spikes. Sorghum reduces CVD risk with 10g/100 gram fibre. Sorghum’s low Glycemic index lowers post-meal blood glucose and HbA1c. Sorghum polyphenols and tannins are anti-mutagenic and anti-carcinogenic. It also reduces oxidative stress.
2. Pearl Millet/Bajra
It prevents and treats stomach ulcers with its mineral and protein content. Pearl millet’s antioxidant, polyphenol, and magnesium concentrations can reduce heart disease. It’s also beneficial for respiratory issues due to magnesium. Its phosphorus level makes it essential for bone health. Weight management, cholesterol, and sugar reduction benefit from its fibre content. And most importantly, gluten-free!
3 Finger Millet/Ragi
These millets have the most polyphenols. Antioxidants like these chemicals fight free radicals, which cause lifestyle diseases including cancer, diabetes, and CVD. The high fibre content helps reduce cholesterol, blood sugar, and overeating. Calcium-iron-rich cereal benefits bones and prevents anemia in youngsters and the elderly.
4. Little Millet/Samai
It is typically eaten as rice substitution during Navratri and other fasting seasons. Its minimal carbs and slow digestion help control blood sugar. Carbs released slowly into the blood keep you full longer. This helps pre-diabetics, obese, diabetics, and PCOS patients. It also contains resistant starch and improves digestive health. Its polyphenol and phytonutrient composition are essential for lowering oxidative stress, which causes most lifestyle diseases. Flavonoids boost immunity.
5. Kodon Millet
This gluten-free millet is high in fiber, polyphenols, calcium, iron, potassium, zinc, and magnesium, and simple to digest. It fills up quickly and digests slowly, improving weight control due to its rich nutritional profile. The fiber and minerals make it a beneficial diet for diabetics and heart sufferers. Its antioxidant capacity exceeds normal cereals and scavenges cell-damaging free radicals.
