Why should you eat Millets

Millets, also known as coarse cereals, are characterized by their ability to thrive in tough conditions. This makes it easier to grow in other parts of the world when compared to a grain such as rice. For over 10,000 years they have been cultivated in major areas of Asia as well as Africa. Another highlight of millets is their ability to last for a long period of time. It has been proven to be a boon for people even during famine like conditions.

Most of the millet grown in the world comes from countries such as India, China as well as a host of African countries. Some of the common types you will see are the Barnyard millet (Echinochloa frumentacea), Pearl millet (Pennisetum glaucum), Foxtail millet (Setaria italica), Finger millet (Eleusine coracana), Little millet (Panicum sumatrense), Kodo millet (Paspalum scrobiculatum), and Proso millet (Panicum dichotomiflorum).

As for other benefits present in millets, they are a good source of protein and dietary fibre. The former is about 7 to 12% whereas the latter would be around 15–20%. They have a low fat percentage which makes them ideal for those looking to get in shape. It works better than simple carbohydrates as these millets can keep you satiated for a longer period of time.

There are some millets that have a higher portion of proteins and fibre present in them so you can benefit even more. Apart from these two, there are several other micronutrients present including essential vitamins and minerals. If you are wondering about an external benefit of this product, we have you covered.

An abundance of phenolics, flavonoids, and other phytochemicals does play a role in slowing the aging process. The nutraceutical nature of millets along with their functionality make them a great choice for any kind of diet.  And it will help safeguard you from a host of diseases that you could be susceptible to due to aging.

One of the major reasons behind the explosion in popularity of millets is that they are gluten-free. This has given these products particular prominence in the western part of the world. When couple with the presence of antioxidants, it is clear to see why there has been a surge in popularity.

Millets are also a good choice for diabetics as it has a low glycaemic index (GI). And to make things even better, the presence of soluble fibre makes it an apt choice for those who want to reduce their cholesterol levels. And as mentioned above, the lack of gluten makes it an attractive option for those who suffer from this particular substance.

There is a caveat that we should tell you about and that is the presence of phytic acid which can affect the body’s absorption of important minerals. But there is no need to worry as this can be taken care of. By soaking the millets overnight, you will reduce the antinutrient nature of a millet. With a little effort you can enjoy all of these benefits.

Millets can be used as a replacement for rice, and they are also processed to make pasta and other snacks. Also, you could use any of the millets to make your own version of porridge, and if needed, use it in a salad, cake, cookie, or any other side dish.

Table Source: Millets Cereal Grains: Nutritional Composition and Utilisation in Sub-Saharan Africa. Published: December 6th, 2021 (https://www.intechopen.com/chapters/76189)

Image Courtesy: PEXELS