What are millets and why are they important for health?
Millets are a group of small-seeded grasses that have been cultivated and consumed for thousands of years, primarily in Asia and Africa. They are considered ancient grains and are known for their nutritional benefits and resilience in diverse environmental conditions. Some of the most common types of millets include sorghum, pearl millet, finger millet, foxtail millet, and proso millet, among others.
Here’s why millets are important for health:
Nutrient-rich: Millets are a good source of various essential nutrients like vitamins (B-complex vitamins such as niacin, thiamin, riboflavin), minerals (iron, calcium, magnesium, phosphorus), and dietary fiber. They also contain valuable antioxidants that help protect the body against oxidative stress.
Gluten-free: For individuals with celiac disease or gluten sensitivity, millets serve as a great alternative to wheat and other gluten-containing grains since they are naturally gluten-free.
Low glycemic index: Millets have a low glycemic index compared to many other grains, which means they release glucose into the bloodstream at a slower and steadier rate. This can be beneficial for managing blood sugar levels, making millets a good option for people with diabetes or those trying to prevent blood sugar spikes.
High fiber content: Millets are rich in dietary fiber, which promotes digestive health, helps maintain a healthy weight, and supports cardiovascular health by lowering cholesterol levels.
Rich in protein: Millets are a good source of plant-based protein, making them an excellent option for vegetarians and vegans to meet their protein needs.
Supports heart health: The high levels of magnesium found in millets contribute to heart health by reducing blood pressure and the risk of heart disease.
Aids in weight management: Millets have a satiating effect due to their high fiber content, helping individuals feel fuller for longer, and potentially assisting in weight management efforts.
Environmentally friendly: Millets are drought-tolerant and require fewer resources such as water and fertilizers compared to other crops like wheat and rice. Cultivating millets can help improve agricultural sustainability and reduce water usage.
Versatile and easy to cook: Millets can be used in a variety of dishes, ranging from porridges, flatbreads, and pilafs to salads and desserts, providing a diverse and enjoyable eating experience.
Due to their numerous health benefits and eco-friendly characteristics, millets have gained attention as a nutritious and sustainable food option in recent years. Incorporating millets into your diet can contribute to a balanced and healthy lifestyle. However, as with any food, it’s essential to maintain a varied diet and consult with a healthcare professional or a registered dietitian to ensure that millets fit well into your specific nutritional needs.
Types of millets with health benefits
Some common types of millets along with their health benefits:
Pearl Millet (Bajra):
- Rich in iron, calcium, magnesium, and potassium.
- High fiber content aids in digestion and prevents constipation.
- Gluten-free, making it suitable for people with gluten intolerance.
- Good for bone health and may help reduce the risk of osteoporosis.
Finger Millet (Ragi):
- Excellent source of calcium, making it beneficial for bone health.
- High in antioxidants, such as phenolic compounds, which help combat oxidative stress.
- Good source of amino acids, particularly methionine and tryptophan.
- Lowers the risk of diabetes by helping to regulate blood sugar levels.
Foxtail Millet (Korra or kangni):
- Rich in antioxidants, especially phenolic acids and flavonoids.
- Contains essential minerals like iron, magnesium, and phosphorus.
- Low glycemic index, making it suitable for diabetics.
- Helps in weight management due to its high fiber content.
Sorghum (Jowar):
- Good source of B-complex vitamins, including niacin, thiamin, and riboflavin.
- Contains antioxidants that protect against cellular damage.
- High in dietary fiber, promoting digestive health and weight management.
- Gluten-free and suitable for individuals with celiac disease or gluten sensitivity.
Little Millet (Samai):
- High fiber content aids in digestion and prevents constipation.
- Contains essential minerals like calcium, iron, and potassium.
- Lowers the risk of cardiovascular diseases due to its magnesium content.
- Provides a good amount of protein, making it suitable for vegetarians and vegans.
Kodo Millet (Varagu):
- Good source of antioxidants, including polyphenols and tannins.
- Contains dietary fiber that supports digestive health.
- Lowers the risk of developing chronic diseases due to its nutrient content.
- Helps in maintaining healthy blood sugar levels.
Barnyard Millet (Sanwa):
- Low glycemic index, suitable for managing blood sugar levels.
- Rich in fiber, supporting digestive health and weight management.
- Contains essential minerals like iron and phosphorus.
- Gluten-free and suitable for those with gluten intolerance.
Proso Millet (Chena):
- Good source of B-complex vitamins, promoting overall health and energy production.
- Contains essential amino acids, making it a good protein source.
- Lowers cholesterol levels and reduces the risk of heart disease.
- Gluten-free and a suitable alternative to wheat for those with gluten sensitivity.
Browntop Millet (Korale):
- Rich in dietary fiber, promoting digestive health and aiding in weight management.
- Contains essential minerals like iron and phosphorus.
- Gluten-free and suitable for individuals with gluten sensitivity.
- Provides a good amount of protein, making it beneficial for vegetarians.
Japanese Barnyard Millet (Japane Kuthiraivali):
- High in antioxidants, including phenolic compounds and flavonoids.
- Contains essential minerals such as magnesium and phosphorus.
- Low glycemic index, making it suitable for managing blood sugar levels.
- Gluten-free and a nutritious alternative to wheat and rice.
Browntop Millet (Andu Korralu):
- Rich in B-complex vitamins, supporting energy production and overall health.
- Contains antioxidants that help protect against oxidative stress.
- High fiber content aids in digestion and prevents constipation.
- Suitable for gluten-free diets.
Himalayan Foxtail Millet (Kangni):
- Good source of essential minerals, including iron, calcium, and magnesium.
- Contains antioxidants that contribute to overall health and well-being.
- High in dietary fiber, promoting digestive health and weight management.
- Gluten-free and suitable for people with gluten intolerance.
White Fonio (Acha):
- High protein content with essential amino acids.
- Contains essential minerals like iron and calcium.
- Low glycemic index, making it beneficial for blood sugar management.
- Gluten-free and a suitable option for those with gluten sensitivity.
Teff:
- High in iron, calcium, and B-vitamins like thiamin and riboflavin.
- Good source of dietary fiber, supporting digestive health.
- Provides a good amount of protein, making it beneficial for vegetarians and vegans.
- Gluten-free and a suitable alternative to wheat.
Browntop Millet (Oodalu):
- Rich in antioxidants, particularly phenolic compounds.
- Contains essential minerals like iron and magnesium.
- High fiber content aids in digestion and helps maintain a healthy weight.
- Gluten-free and suitable for gluten-sensitive individuals.
Adding a variety of millets to your diet can not only enhance its nutritional value but also introduce interesting flavors and textures to your meals. Millets are a diverse group of grains that offer a range of health benefits, making them a valuable addition to a balanced and nutritious eating plan. Remember to incorporate them wisely into your diet and enjoy them in various dishes to reap their full potential.
Dr Neeraj Kaushik Founder Kaushik Acupuncture & Complementary Medicine