Cereal grains are an important part of a balanced diet because they are the major source of carbohydrates- the macronutrient that provides instant energy for physical and mental activities. While we all love consuming the humble rice or wheat, there’s a nutritional powerhouse we often neglect to consume — The Millet. They are an amazing source of protein, dietary fibre, minerals and phytochemicals.
Types of millets
Based on the grain size, millets are classified into major and minor millets. Let’s learn about millets that are abundantly available across India.
Major Millets:
Pearl Millet: Bajra is a rich source of proteins, minerals, dietary fibre and vitamins and is a good source of energy.
Sorghum: Also known as Jowar, it is a nutritious grain that is high in fibre and protein. It is also a good source of vitamins and minerals, including iron and magnesium.
Finger millet: Often known as Ragi, it is rich in minerals, dietary fibre, polyphenols, and protein.
Minor Millets:
Foxtail millet: Kangni is rich in carbohydrates and is a good source of iron and potassium. The foxtail millet helps in balancing the blood sugar level in the body whilst also improving overall immunity and aids in proper functioning of the kidneys and brain.
Barnyard Millet: Also known as Sanwa, it is rich in calcium and phosphorus, and contains high amounts of fibre. This type of millet helps increase bone density and is great for improving bowel movements.
Kodo Millet: Kodon is a fantastic source of B vitamins, especially niacin, B6, and folic acid, among other vitamins and minerals like calcium, iron, potassium, magnesium and zinc. It is great for gluten-intolerant individuals. It can relieve cardiovascular disorders such as high blood pressure and cholesterol levels.
Proso millet: Also known as Cheena, it is rich in minerals, dietary fibre, polyphenols, vitamins (niacin, B-complex vitamins, folic acid) and essential amino acids (methionine and cysteine). It is gluten-free and therefore, ideal for the gluten intolerant people. The high lecithin content in it helps support the neural health system.
Health benefits of millets?
Millets have the potential to boost overall health, according to numerous scientific studies. Millets are well-known for everything from boosting immunity to enhancing gut health and preventing diet-related NCDs (non-communicable diseases).
M- maintain blood sugar levels due to their low glycemic index
I- improve haemoglobin levels as some millets are great sources of iron
L- lessen the risk of chronic illnesses by decreasing inflammation due to the presence of antioxidants
L- lower blood cholesterol and high blood pressure
E- excellent sources of minerals like calcium, magnesium, phosphorus
T- they are gluten free, rich in fibre and great for your gut
S- source of phytonutrients that work as antioxidants to strengthen our immunity.
Did you know?
Millets were among the first plants to be domesticated and are now making a slow comeback as a staple food crop with increased demand. Many research studies are proving that millets are not only nutritionally rich but are also sustainable for our planet. To create awareness and increase its production and consumption, United Nations declared 2023 the International Year of Millets!
Dr You recommends that you include millets in your regular diet and add them to a variety of dishes such as rotis, pancakes, cupcakes, dosas, idlis, porridge and more.
Remember, the only person who can keep YOU the healthiest is YOU!
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DISCLAIMER: Dr. YOU aims to bring you the latest evidence-based science, and our content is for informational purposes only. The content is not medical advice or guarantee of an outcome. You should always consult a doctor or qualified healthcare professional if you need further clarification and before making any changes to your treatment plans and lifestyle, or that of others.
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