Millets-The king of healthy food in the junk world for all types of people

 Millets-The king of healthy food in the junk world for all types of people



Millets have numerous health benefits, including helping to lower your blood sugar and cholesterol levels. They’re also gluten-free, so people with celiac disease or gluten sensitivities can enjoy them.Millets are a group of cereal grains that belong to the Poaceae family, commonly known as the grass family.It’s widely consumed in developing countries throughout Africa and Asia. While it may look like a seed, millet’s nutritional profile is similar to that of sorghum and other cereals.

Millets are a group a small, round whole grains grown in India, Nigeria, and other Asian and African countries. Considered an ancient grain, they are used both for human consumption and livestock and bird feed.Trusted Sourc

They have multiple advantages over other crops, including drought and pest resistance. They’re also able to survive in harsh environments and less fertile soil. These benefits stem from their genetic composition and physical structure — for example, its small size and hardness.Trusted So
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Although all millet varieties belong to the Poaceae family, they differ in color, appearance, and species.

This crop is also divided into two categories — large and small millets, with major millets being the most popular or commonly cultivated varieties.



Large millets include:

  • pearl
  • foxtail
  • proso
  • finger (or ragi)

Small millets include:

  • Kodo
  • barnyard
  • little
  • Guinea
  • brown top
  • fonio
  • adlay (or Job’s tears).                 

Benefits of Millets:

Millets are highly adaptive to a wide range of ecological conditions and thrive well in rain-fed; arid climate and they have minimal requirement of water, fertilizers, and pesticides.

Health-promoting nutritious crop: Compared to other cereals they have superior micronutrient profile and bioactive flavonoids.Millets have a low Glycemic Index (GI) and also associated with the prevention of diabetes.They are good source of minerals like iron, zinc, and calcium.

Millets are gluten-free and can be consumed by celiac disease patients.Millet has a beneficial effect on the management and prevention of hyperlipidemia and risk of CVD.

Millets are found to be helpful with the reduction of weight, BMI, and high blood pressure.In India, Millet is generally consumed with legumes, which creates mutual supplementation of protein, increases the amino acid content, and enhances the overall digestibility of protein.

Millet based value-added products in ready to cook, ready to eat category are easily accessible and available in the global market.Millets are used for dual purposes as food as well as fodder, which make it more farming efficient.Millet cultivation helps to reduce the carbon footprint.

10 Uses Of Millets:

High Nutritional Value - Millets are a rich source of nutrients, including protein, fiber, and micronutrients like magnesium, potassium, and zinc. It also has a low glycemic index, which means it doesn't cause a rapid spike in blood sugar levels. This makes it an ideal food for people with diabetes or anyone looking to maintain stable blood sugar levels.

Gluten-Free - Millet is naturally gluten-free, making it an excellent choice for those with celiac disease or gluten intolerance. It's also a great alternative to wheat for people looking to reduce their gluten intake.

Promotes Digestive Health - The high fiber content in millet makes it an excellent food for promoting digestive health. It can help to prevent constipation and reduce the risk of colon cancer. Additionally, millet contains prebiotics, which promote the growth of beneficial bacteria in the gut, improving overall gut health.

Aids Weight Loss - Millets have a low calorie count, and they are an excellent food product for weight loss. They help to maintain energy levels throughout the day, preventing the need for constant snacking and overeating. Millets also keep you satiated for longer than other carbohydrates, as they take time to get digested and absorbed into your body.

Keeps Your Blood Sugar Levels Low - Millets have a low glycemic index, which makes them an excellent food for regulating blood sugar levels. Consuming millets regularly can lower your risk of developing diabetes.

Boosts Your Immunity - Millets provide a great source of protein and can help develop and strengthen your immunity. A stronger immune system means fewer chances of you catching diseases.

Reduces Cardiovascular Risks - The essential fats found in millets provide our bodies with good fats which prevent excess fat storage, effectively lowering the risk of high cholesterol, strokes, and other heart complaints. The potassium content in millets regulates your blood pressure and optimizes your circulatory system.

Prevents Asthma - The magnesium content in millets can reduce the frequency and severity of migraines and asthma complaints. Unlike wheat, they do not contain the allergens that lead to asthma and wheezing.

Helps Your Digestion - Millets are a rich fiber source that benefits digestion by alleviating bloating, gas, cramping, and constipation. Good digestion keeps issues like gastric/colon cancer and kidney/liver complaints away.

Acts as an Antioxidant - Millets help your body detox because of their antioxidant properties. Quercetin, curcumin, ellagic acid, and other valuable catechins flush out toxins from your body and neutralize the enzymatic actions of your organs.



How to prepare and eat millets:

Millets are a versatile ingredient that makes a good rice replacement when cooked whole.

To prepare it, just add 2 cups (480 mL) of water or broth per 1 cup (174 grams) of raw millet. Bring it to a boil, then simmer it for 20 minutes.

Remember to soak it overnight before cooking to lower its antinutrient content. You may also toast it in a pan before cooking to enhance its nutty taste.

Millets are also sold as a flour."In fact, research suggests that making baked goods with millet flour significantly enhances their nutritional profile by increasing their antioxidant content.

Additionally, this grain is processed to make snacks, pasta, and nondairy probiotic beverages. In fact, fermented millet acts as a natural probiotic by providing live microorganisms that benefit your health

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