The Surprising Health Benefits of Millets

The Surprising Health Benefits of Millets: Why you should add them to your diet

One healthy food that has been part of our diet since ancient times is millet. This cereal grain is a great source of fibre and minerals and provides many health benefits. Millets are the 1st crops to be domesticated by mankind and have been grown in Asia for over 6000 years. 

Millets are actually small cereal grains that have been in existence for thousands of years. They can grow easily even under extreme conditions, which is why, in places with poor soil and scarce water supplies, they represent an essential source of food. That gives fullness to your stomach and benefits from a wide variety of nutrients.
Eating millets daily can be considered good for your health as they are a nutrient-rich whole grain, packed with fibre, protein, vitamins, and minerals, which can help you with blood sugar control, digestive health, heart health, and weight management. However, it's important to moderate your intake and consider potential individual sensitivities or dietary needs. 
Understandably, it is understood by consumers and people in general as to why millet is important for our nutritional needs and for the food security of our ever-growing population. The United Nations had declared the year 2023 as the International Year of Millets on India's recommendation.

Nutritional Profile of Millet 

Millets as grains are very nutritious, and their combination of dietary fibre as well as minerals has many health benefits. The carbohydrates in millets are broken down slowly for efficient digestion that gives a relatively consistent blood glucose response. Why everyone is rediscovering the nutritional and health benefits of millet. Are they really so good? Yes, they are! Let us find out.

Millets are high in dietary fibre, which is beneficial for digestive health and can help prevent constipation. Dietary fibre is abundant in millets, its level may go as high as 8-12%. Thus, a rich intake of millet promotes gut health, assists with maintaining stable sugar levels, and is even considered a medium of effective weight control through increased feelings of satiety.

Millets are rich in protein; in fact, they contain a good amount of plant-based protein, making them a great choice for vegetarians and vegans. Millets contain a reasonable amount of proteins that range between 7 and 12%.

Compared to legumes or even animal sources, millets have excellent potential as a plant-based protein source, as it is suitable for vegetarians and even for vegans.

Millets are loaded with essential vitamins and minerals; they are a good source of minerals like magnesium, phosphorus, iron, potassium, and B vitamins, which support various body functions, from energy production to bone health.

Millets are rich in antioxidants, which help combat oxidative stress and may reduce the risk of chronic diseases like heart disease and cancer.

Minerals found in Millets

Iron: Millets are a good source of iron, which is necessary for oxygen transport and prevention of anemia. The iron content varies with the type but is usually between 2-6 mg per 100 grams.

Calcium: finger millets, such as ragi, are relatively rich in calcium. This prevents the weakening of bones and teeth. For instance, ragi can contain as much as 350 mg of calcium per 100 grams.

Phosphorus: Another very important mineral in millets is phosphorus, which goes into bone production and energy in the body. The content of this mineral in various millets generally ranges between 200-300 mg per 100 grams.

Potassium: Millets are rich in potassium, which maintains healthy heart and muscle functions. The potassium across different millet crops may vary between 100 and 250 mg/100 g.

Zinc: Millets have low amounts of zinc, a crucial mineral that fights infection and promotes wound healing. Zinc content varies between 1-3 mg/100 g.

Health Benefits of Eating Millets

Supports Digestive Health: Due to their high fibre content, millets can help regulate bowel movements and promote a healthy gut microbiome.

Regulates Blood Sugar Levels: Millets have a low glycemic index, meaning they release energy slowly into the bloodstream, making them an excellent choice for people with diabetes or those looking to maintain stable blood sugar levels.

Promotes Heart Health: The high levels of magnesium and potassium in millet can help lower blood pressure and reduce the risk of heart disease.

Boosts Bone Health: Millets are a good source of magnesium, which plays a key role in maintaining strong bones and preventing conditions like osteoporosis.

Helps with Weight Management: The combination of fibre and protein in millets helps with satiety, reducing hunger and preventing overeating, which can aid in weight loss.

Popular millets

The popularity of millets has surged in the last few years owing to the high nutrient value and usability of millets in different preparation methods. You can easily find popular snacks and goods made of millet at your nearby stores. Consumption of millets is also influenced by traditional practices, where people choose specific millets based on their natural properties (warming or cooling effects). A few popular millets available in the market include:

1. Pearl Millet (Bajra) 

Pearl millet, also known as bajra, traces its roots back to the vast landscapes of Africa, and the diverse terrains of India. Found in regions with minimal rainfall, this gluten-free wonder grain packs a nutritional punch. Brimming with protein, fibre, and essential minerals like iron and magnesium. Bajra stands tall as a resilient and wholesome addition to your plate.

It is commonly available in India, Africa, and parts of the Middle East. It is extensively applied in flatbread preparation, such as bajra roti and porridge. It is rich in fibre, iron, and magnesium, is beneficial for heart health, boosts immunity, and improves digestion.

2. Finger Millet (Ragi)

It is grown in abundance in the southern parts of India. Finger millet, fondly called ragi, is a calcium powerhouse, making it an outstanding ally for bone health. From comforting porridges to delectable baked goods, ragi proves that nutrition and taste coexist harmoniously.

This millet is usually taken in the form of flour for making porridge, roti, dosas, and baked products. It is also taken in traditional beverages and foods like ragi malt or ragi cookies. It is rich in calcium, iron, and antioxidants, perfect for bone health and diabetes management.

3. Foxtail Millet

It is found in India, China, and other regions of Asia. The common name of foxtail millet is "Korra" in some regions of India. In many regions, foxtail millet is also used as a substitute for rice, particularly in salads, and as the base for porridge. Most of all, it is used in making snacks like millet crackers. It is also rich in dietary fibre, protein, and antioxidants; it promotes digestion, healthy heart function, and weight management.

4. Barnyard Millet

This millet is found in India, Japan, China, and parts of Southeast Asia. The common name of barnyard millet is "Sanwa" in some parts of India. Barnyard millet is often applied in traditional Indian dishes such as upma and khichdi and in place of rice or couscous. Also used to produce millet flour in gluten-free baking. It is highly rich in fibre, iron, and calcium, which helps for excellent bone health and aids in giving a boost to digestion to give more energy.

5. Little Millet

It is found in India and Southeast Asia. The common name of little millet is "Sama" in some parts of India. It is used for upma, kichadi, and sometimes in desserts. It is used for making millet flour, which can be used to prepare gluten-free food. It is high in fibre, antioxidants, and minerals; it aids digestion and lowers cholesterol.

6. Guinea Millet (Sorghum/Jowar): 

Guinea millet is also called sorghum or jowar. It is predominantly grown in arid regions. Guinea millet is a gluten-free grain rich in antioxidants, supporting immune health. It is a good source of protein, fibre, vitamins like thiamine and riboflavin, and minerals like potassium and phosphorus.

You can incorporate millets into your diet by starting your day with a warm, comforting bowl of millet porridge, either sweetened with fruits or savoury with vegetables and spices.