Natural food sources are heaped with nutrition and are bestowed with health-benefiting properties. In recent times, several fusion and experimental foods have emerged and are trending for various good reasons, including their capabilities to lose weight, control lipid levels, or trigger immunity. One thing COVID-19 Pandemic thought people is to adopt healthy eating habits and keep their health in check. People across the globe have endorsed healthy lifestyle choices, be it a plant-based diet, foods low in carbs and fats, or adding millet as part of a meal regimen. Most importantly, it has reworked our food choices and taken us back to our roots to indulge in traditional foods and practice mindful eating behaviours.
Yes, one grain that is going to make huge waves in 2023 across the globe for its extremely impressive nutrient profile and a plethora of health incentives is millet. They have been an integral part of our meal plan for over 5000 years. With the aim to bring awareness among the populace and increase the production and consumption of millets, the Food and Agricultural Organization (FAO) of the United Nations, at the behest of the Government of India, has declared 2023 as the International Year Of Millet (IYOM). This will offer an opportunity globally to increase cultivation and production, proper processing, and efficient use of crop rotation, and encourage millets as a key component of the food basket.
To mark the “Millet Year” Prime Minister Narendra Modi initiated a special “millet only” lunch that was served to the members of Parliament to promote millet-eating culture. The scrumptious lunch included pearl millet salad, millet fritter as appetizers, a main course comprising wholesome rotis made from ragi and jowar, protein-rich kichadi made out of bajra, and jowar, and delightful and guilt-free desserts like millet chocolate pudding and big apple millet bundt cake.
Also Read: 5 Best Reasons Why You Should Include Millets In Daily Diet
Read this article to unravel the many benefits of this tiny nutrient dense grain.
What Are Millets?
Millets are tiny coarse grains that are cultivated and consumed mainly in the Indian subcontinent since ancient times. They are bestowed with treasure trove of nutrients including proteins, vitamins, minerals, and dietary fibre. Unlike other grains, millets need very minimal water and fertile soil to grow. This attribute of millets also tags them as” poor man’s food grain”. And now the whole world has started incorporating these tiny grains in their diet regimen for its humongous benefits.
Millets are available in different varieties, and each has its own unique incentives. As it is cultivated all through seasons it is readily available at any time of the year. Their cultivation is beneficial for the environment as well, as they are rain-fed crops and do not attract pests and can grow well without need of pesticides. Millets are generally categorised into two broad varieties including:
Naked grains are those that are devoid of the tough, indigestible husk such as ragi, jowar, and bajra. These grains do not need to be processed after harvesting and can be used right after cleaning. Hence, they are cultivated widely now.
Husked grains contain indigestible seed coat that has to be removed before consumption. The process of removing the husk is now done mechanically, which was chiefly used for rice than for millets. Foxtail millets, little millets and kodo millets are examples of husked grain category.
Types of Millets And Their Benefits
Millets come in varying shapes and sizes. There are numerous types of millet which include:
Foxtail Millet
Foxtail millet is indigenously known as kakum/ kangni. It is endowed with a good source of complex carbohydrates and fibre that are well-known to control blood sugar levels, maintain lipid profile and improve HDL cholesterol levels in the blood. Thus, adding foxtail millet as part of your meal plan can lower your risk of heart disease and promote weight loss.
Finger Millet/Ragi
Finger millet is one of the healthier cereal alternatives for rice and wheat. This gluten-free grain is laden with protein, iron, calcium, phosphorus and vitamins. It is chiefly used as cereal for making weaning foods that support brain development and growth in children. Further, the goodness of iron content in finger millet boosts iron levels and remedies iron-deficiency anaemia.
Pearl Millet/Bajra
Pearl millet is blessed with an ample amount of nutrition including calcium, magnesium, protein, iron, and dietary fibre. Regular consumption of pearl millet helps to manage diabetes, control blood pressure, and cholesterol levels and maintain weight.
Barnyard Millet
Barnyard millet is packed with digestible protein and good carbs which keep you energised and active all through the day. The right balance of both soluble and insoluble dietary fibre promotes a smooth digestion process and regularises bowel movements. Aside from these, barnyard millet is one of the richest sources of iron for vegans and may help to improve haemoglobin levels naturally.
Little Millet
Little Millet is an amazing choice for those who want to shed those stubborn fats. Packed with dietary fibre, protein and several minerals like zinc, iron, and potassium it severe as an excellent rice alternative. Additionally, the presence of good-quality protein, carbs, vitamins, and minerals regulate blood sugar levels.
Conclusion:
Millets are a whole grain cereal that comes with a treasure trove of nutrients including protein, antioxidants, vitamins, and minerals. This humble grain confers incredible health benefits, and it is now famed across the globe. Unlike other crops, millet cultivation is highly sustainable, and it can be grown all through the season. They deliver numerous health benefits like controlling blood sugar, and cholesterol levels, supporting weight loss and triggering the immune system. Their unique, taste, flavour and easy-to-cook nature make them worth trying.
