Millets are the best substitute for healthy eaters, if you want to spend less and want nutritious grains as Western Import. It includes jowar, ragi, korra(foxtile millet), bajra and sanwa (barnyard millet). They are group of highly variable small-seeded grasses, widely grown around the world as cereal crops or grains for fodder and human food.
They are grown in India, Mali, Nigeria and Nigar and 97% of millet production in DEVELOPING COUNTRIES. The most grown millet is PEARL MILLET, an important crop in India and parts of Africa. Moreover, Finger millet, Proso millet and fox-tile millet are also important crops. Millets need less water and chemicals as compared to Wheat and Rice.
Types of Millets
- FOXTILE MILLETS – It is available as semolina or rice flour. It contains blood-sugar balancing carbohydrates. It has Fe and Ca which increases immunity. This also increases HDL cholesterol levels.
- FINGER MILLET – It finds uses as a substitute of rice and wheat. It is gluten free, rich n proteins and amino acids. It helps in bran development in children.
- PEARL MILLET – It is incredibly nutrient dense and contains Ca, Mg, protein, fibre and iron. If consumed on regular basis it helps in fighting against Type 2 diabetes.
- BUCKWHEAT MILLET – Another popular millet for weight loss. It lowers blood pressure and improves cardiovascular health.
- LITTLE MILLET – It is also helps in weight loss. This is high in fibre and minerals like K, Zn, Fe and Ca. It contains vitamin B and acts as an antioxidant.
Benefits of Millets:
A cup of cooked millets contains about 207 calories with over 6g of proteins, 2g of fibre and 2g of fat. It is rich in minerals like Ca, Fe, Mg, P, K and selenium and vitamins like folate, pantothenic acid, niacin, riboflavin and Vitamins B6, C, E and K.
High fibre levels found in millets reduces low-density lipoprotein (LPL) or BAD Cholesterol and boost high-density lipoprotein (HDL) or GOOD Cholesterol. It reduces bold pressure and ultimately reduces risk for heart attack.
– It also resolves issues like diarrhea, prevents peptic ulcers and reduce rick of colon cancer.
– Millets contains catechins like quercetin which help in boost liver and kidney function.
– Magnesium helps improving insulin sensitivity to prevent type 2 Diabetes.
– Antioxidants present protect the body against free-radial damage and oxidative stress, helping to prevent many chronic diseases.
– Iron, folate and folic acid in millets helps in prevention of anaemia and maintain adequate haemoglobin levels.
– Fibre in millets prevent the formation of gallstones by reducing intestinal transit time, and reduces bile acid secretion thus contribute to gallstone formations.
– It helps in weight loss as it has a very low calorie content.
Make The Switch?
It is not a good idea to switch completely to millets. Consuming a single variety of grain is never recommended. Mixing different types of grains is necessary. You may consume it 3-4 times a week. However, there are those who believe that one should not consume them during summers. This is because they can cause stomach ache, bloating and constipation. Another thing to note is that, most people don’t like taste of millets.
Nutrient Table Of Millets
Also, if you have interests in reading about the
science of bakery, as bakery in millets is currently growing popular.