Key Takeaways:
1. Millets are nutrient-rich grains packed with fibre, protein, vitamins, and minerals, making them a valuable addition to any diet.
2. Millets are an ideal choice for those following a gluten-free diet.
3. With their low glycemic index and high fibre content, millets can aid in managing blood sugar levels, making them a smart choice for individuals with diabetes.
4. Millets support heart health by being low in fat and cholesterol while providing essential nutrients like potassium and magnesium, which help regulate blood pressure and reduce cholesterol levels.
5. The high fibre content of millets helps promote satiety, prevent overeating, and support weight management goals, making them a nutritious option for those looking to maintain a healthy weight.
Millets have sustained civilizations for over 4,000 years. In recognition of their global significance, the United Nations Food and Agricultural Organization declared 2023 as "the year of the millets". Indian millets thrive in arid regions, offering superior nutrition, and being rich in protein, vitamins, and minerals. They're gluten-free with a low glycemic index, catering to those with celiac disease or diabetes. India is one of the largest producers of millet in the world. Despite India being a top millet exporter, they remain underused in most of the country. Data suggests that the annual per capita consumption of millets in India has decreased significantly over the years from 30.94 kg in 1960 to 3.87 kg in 2022.
Amidst the surge of lifestyle diseases and the looming threat of climate change, let's embrace the wisdom of the past and reintroduce millets into our diets. Join the movement towards healthier eating and unlock the countless benefits that millets have to offer for your well-being and vitality. Read this blog to explore the types of millets and their benefits.
Millets are members of the Poaceae family, comprising several species of cereal grasses, prized for their small edible seeds. Millets have a somewhat nutty and earthy flavour, with variations depending on the specific type. Some millets may also have a slightly sweet taste.
Millets, with their ability to thrive in harsh conditions, not only benefit our health but also contribute to sustainable agriculture practices, making them good for both the earth and for us. They require minimal inputs like fertilizers and pesticides. Some deep-rooted varieties even aid in soil conservation and desertification mitigation.
Millets are categorized into major and minor types based on grain size, with additional pseudo millets, offering similar nutritional benefits despite not belonging to the Poaceae family.
Millets stand out as nutritional powerhouses, brimming with dietary fibre, and high-quality proteins. They boast an impressive array of micronutrients, and phytochemicals, including phosphorous, potassium, antioxidants, niacin, calcium, and iron. With protein levels ranging from 7-12% and fibre content between 15-20%, millets provide a wholesome alternative to traditional grains like rice, wheat, and maize.
Millets Nutrition per 100g
According to the Indian Council of Medical Research (ICMR), it is recommended to consume 30 to 40 grams of cooked millet once daily as part of a meal.
Incorporating a variety of millets into a balanced diet, along with regular physical activity, is key to achieving and maintaining weight loss goals. Foxtail millet, finger millet and pearl millet are often favoured choices due to their high fibre content, which helps promote satiety and prevents overeating. Additionally, these millets have a low glycemic index, making them suitable for weight management.
Yes, millets are a good source of plant-based protein, with content ranging from 7-12% depending on the variety.
Also read: Mass Gainer vs Whey Protein
Millets are generally considered safe for consumption and are not common allergens, like wheat or nuts. However, allergic reactions to millets can still occur, albeit rarely. Symptoms of a millet allergy may include itching, swelling, hives, difficulty breathing, or gastrointestinal distress.
Among various millets, finger millet is often considered the best millet for iron content. Consuming finger millet regularly, especially in combination with other iron-rich foods and sources of vitamin C to enhance iron absorption, can contribute to maintaining optimal iron levels and overall health.
In conclusion, millets stand out as versatile and nutritious grains offering a plethora of health benefits. From their high fibre and protein content to their low glycemic index and a rich array of vitamins and minerals, millets are a valuable addition to any diet. Whether you're aiming to manage diabetes, support heart health, or boost your overall well-being, incorporating millets into your meals can be a wise choice.
To discover personalized nutritional guidance and track your health journey effectively, I urge you to download the Aware Health app. Our app combines medical research, experience design, and cutting-edge technology to offer an engaging care journey, preventing heart attacks and strokes associated with chronic lifestyle conditions.
Also read: Sweet Rewards: Health Benefits of Kimia Dates
About the Author
Dr. Satish Madiraju, a renowned cardiologist is passionate about consumer heart health and is on a mission to prevent a million heart attacks. He shares his expertise not only on heart health but also on leadership, digital health, and improving patient experience.
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