A wide variety of small-seeded grasses known as millets, which are used as fodder and human food, grow all around the arena.
In the semiarid tropics of Asia and Africa, notably in India, Mali, Nigeria, and Niger, millets constitute a significant crop. These countries provide 97% of the world’s millet. The crop is preferred because of its yield and short growing season in dry, hot climates.
Several areas of the industry are home to millets. The millet that is most widely cultivated and is a necessary crop in portions of Africa and India is called pearl millet. Other key crop species are finger millet, proso millet, and foxtail millet.
What Are Millets?
Over the past 5000 years, the Indian subcontinent has cultivated and consumed millets, which are coarse grains.
They are nutrient-dense and abundant in fiber, proteins, vitamins, and minerals.
Compared to other grains, millets require less soil fertility and water. They have long cherished the “poor man’s food grain” moniker because of how reasonably priced it is.
Unfortunately, it has only just come to the attention of active children learning about these simple foods’ health benefits.
Types of Millets
Kangni/ Kakum/ Foxtail Millet
Foxtail millet, which is high in protein and complex carbs, regulates blood sugar fluctuations, lowers levels of bad (LDL) cholesterol, and raises levels of good (HDL) cholesterol in the body. Iron and calcium are abundant in this food, which helps to keep blood pressure in check and strengthen bones. Among the millets for weight loss, foxtail millet would take the first place.
Ragi or Finger Millet
Rice and wheat can be replaced with finger millet, sometimes referred to as ragi, as a healthier cereal option. It is a gluten-free grain that is rich in protein and amino acids, which help children’s growth and brain function.
Bajra or Pearl Millet
With its abundance of calcium, magnesium, and iron, pearl millet, also known as bajra, is beneficial for enhancing general health. A large intake of protein and dietary fiber encourages weight reduction and aids in the management of diabetes. These health benefits of Bajra make it an excellent millet for diabetes.
Kutki or Little Millet
For all those health-conscious individuals who enjoy eating millet, little millet, also known as kutki, is a terrific alternative to rice. The presence of fiber, minerals including potassium, zinc, iron, and calcium, as well as vitamin B3, improves the metabolism of fats, the repair of tissues, the reduction of cholesterol, and the synthesis of energy.
Millet Health Benefits
The important vitamins phosphorus, magnesium, copper, manganese, and others are abundant in millet. These are the top 7 reasons to eat millet every day. Incorporating millet into your food plan can assist because of the following millet health benefits:
1. Promotes Weight Loss
The millet grain has a very low-calorie count. They are a top-notch dietary item for people who want to lose weight. Millet benefits those who are conscious of their fitness as well as those who are merely trying to lose weight.
They are able to maintain their level of energy throughout the day without needing to constantly eat in order to replenish. Compared to other carbs that begin to break down within a few hours of consumption, millets can keep you fuller longer.
As millet takes some time to digest and integrate into the body, eating it makes you feel fuller for longer. As a consequence, you don’t have to reach for unhealthy foods.
2. Keeps Blood Sugar Levels Stable
As a result of its low glycemic index, low ingesting millet can prevent individuals from getting diabetes.
3. Strengthens Immunity
The protein we eat helps to build our body’s defense mechanisms. Millets are a fantastic source of protein and can boost our immune system. We will be less susceptible to sickness if our immunity is stronger.
4. Lowers Chances of Cardiovascular Disease
Vital fats found in millet supply the body with natural fats. It makes it possible for extra fat to avoid being deposited over muscle, which effectively lowers our risk of high cholesterol, strokes, and other coronary heart problems. Your blood pressure is controlled and your circulatory system is optimized by millet’s potassium content.
5. Blocks Allergies
The magnesium in millet helps lessen the severity of allergy symptoms and the frequency of migraine attacks. Millets don’t contain the allergens that lead to bronchial asthma and wheezing, unlike wheat.
6. Promotes Digestion
Millets are a great source of fiber that may aid with digestive issues such as bloating, gas, cramps, and constipation. Proper digestion keeps digestive issues like colon cancer, kidney, and liver problems at bay.
7. Antioxidant Properties
Millets’ antioxidant characteristics, which contain Quercetin, Curcumin, Ellagic acid, and other beneficial Catechins, can help your body cleanse. It can help your body remove pollutants and counteract the enzymatic reactions of your organs.
Other Key Millet Health Benefits:
8. Millet for Diabetes
As compared to wheat and corn, millets have a higher nutritional content, are gluten-free, and have a lower glycemic index (54–68). High quantities of dietary fiber, proteins with all nine necessary amino acids, vitamins, and minerals all contribute to the stabilization of blood sugar levels. Millet for diabetes can be included in a diabetic patient’s balanced diet to lower blood sugar and improve insulin sensitivity.
9. Millets for Weight Loss
For anyone trying to lose weight and drop a few extra kilos, millets for weight loss are a godsend. The BMI of obese people can be significantly reduced by including millets in the normal diet, such as millet flour, or by eating millets for breakfast. Daily substitution of millet for rice can reduce fat formation, promote intestinal health, and aid in long-term weight loss.
10. Millet for Heart Patients
The excellent profile of antioxidants found in millets, which also includes beta-glucans, flavonoids, anthocyanidins, tannins, lignans, and policosanols, makes millet for heart patients a must-have. These antioxidants are essential for decreasing total and LDL cholesterol, maintaining healthy blood vessels, and removing clots, reducing the risk of heart disease and stroke.