Introduction to Millets

Amidst this pandemic and ever-growing junk food industry, eating healthy is not only hard but also very essential. To those fitness freaks out there, you would have sure known millets. People who are intending on increasing your immunity, here is a tip. Walk into the supermarket (of course, wearing a mask) and pick out that whole grain millets in stock. Why? That’s for the upcoming to read.

Millets are not some new cereal, now becoming a buzz. In fact, the population of central and southern India would consume millets almost regularly as a staple food until the Green Revolution made rice and wheat more accessible. are cultivated across seasons. Now, they became sidelined as a staple food grain in India due to the government’s lack of recognition.

About Millets

Millets are coarse grains which have been traditionally grown and eaten in the Indian subcontinent for the last 5000 years. Unlike other cereals, millets require little water and ground fertility. They have long enjoyed the tag of “poor man’s food grain” due to its sheer affordability. However, of late, it has come into the notice of fitness-centric youngsters who are learning the wellness potential of this humble food.

Vernacular Names

  • Gujarati: Jowar,
  • Kannada: Jola,
  • Telugu: jonnalu,
  • Hindi: jwaarie,
  • Marathi: jondhahlaa
  • Malayalam: mutthaari, kora, or panjappullu,
  • Tamil: Cholam

Nutrition

A 100-gram (3 1⁄2-ounce) reference serving of raw millet (Panicum miliaceum or proso millet) provides 1,580 kilojoules (378 kilocalories) of food energy and is a rich source (20% or more of the Daily Value, DV) of protein, dietary fiber, several B vitamins and numerous dietary minerals, especially manganese at 76% DV (USDA nutrient table). Raw millet is 9% water, 73% carbohydrates, 4% fat and 11% protein.

How are These Millets Worthy?

Millets are rich in several beneficial nutrients such as phosphorus, magnesium, copper, manganese, and so on. Incorporating millet into your diet can help because of the following millet benefits –

1.Aids weight loss

The calorie content of millets is incredibly low, and so, they are a great food product for weight loss hopefuls. Not just those looking to lose weight, millet benefits people who are conscious of their fitness too. Millets also keep you satiated for longer than other carbohydrates which are digested within a couple of hours of being consumed.

2. Keeps your blood sugar levels low

Consuming millets can pre-empt people from developing diabetes, because of its low glycemic index.

3. Millet boosts your immunity

Our body’s immunity is built on the protein we consume. Millets provide a great source of protein and can help build and strengthen our immunity.

4. Reduces cardiovascular risks

Millets contain essential fats, which provide our bodies with natural fat. It also helps excess fat from being deposited over our muscles, which then effectively lower our risk of high cholesterol, strokes, and other heart complaints.

5. Prevents asthma

The magnesium contained in millets can reduce how frequently you experience migraines and bring down the severity of your asthma complaints. Unlike wheat, millets don’t contain the allergens which lead to asthma and wheezing.

6. Helps your digestion

Millets are a rich fiber source that can benefit digestion by helping alleviate bloating, gas, cramping, and constipation. Good digestion keeps digestive complaints like gastric/colon cancer and kidney/liver complaints away.

7. Acts as an antioxidant

Millets can help your body detox because of its antioxidant properties such as quercetin, curcumin, ellagic acid, and other useful catechins which help flush out toxins from your body and neutralize the enzymatic actions of your organs

Takeaway

You can use millets as a cereal substitute, prepare lunch out of it, make porridge, infuse it into your cupcake – the uses of millets in cuisine can be endless. 

in the upcoming articles, we will look into the types of millets and some yummy recipes.

References: Link1 | Link2

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