5 Reasons why you should include millet in your daily diet

5 Reasons why you should include millet in your daily diet

5 Reasons why you should include millet in your daily diet

5 Reasons why you should include millet in your daily diet

Over the years, people all over the world have started including millets in their daily diet as they have realized that the staples of rice and wheat can adversely affect their health and have turned to millets that their ancestors used to eat and enjoy good health. Today, you can find gluten-free whole grains on the kitchen shelves of most houses in the world.


Millets, small round-shaped grains, come with a remarkable nutrient profile. They can be used to make fluffy bread, hot kitchadis, idlis, gooey porridges, dosas, and even delicious desserts. Popularly known as "poor man’s grain", it is a pest and drought-resistant crop. It survives even in less fertile soil and harsh climates. If you are not eating millets even now, read on to know the five reasons why you should include the grain in your daily diet.


Different types of millets


Before discussing the health benefits, let us understand the different types of millets that are available. They include the Foxtail, Finger, Pearl, Little millets, Barnyard, and Kodo millets, among others.


  • Foxtail Millet – This millet is loaded with complex carbohydrates and protein. It regulates blood sugar spikes, diminishes blood levels of bad cholesterol (LDL), and increases blood levels of good cholesterol (HDL) in your body. As it is rich in iron and calcium, it maintains haemoglobin levels and bone density.
  • Finger Millet – Finger millets or ragi are a better alternative to rice and wheat. The gluten-free grain is rich in protein and amino acids and promotes growth and boosts brain health, especially in children.
  • Pearl Millet – Bajra or pearl millet is rich in minerals such as magnesium, calcium, and iron. In addition, it contains dietary fibre and protein. It is very helpful in managing diabetes and promotes weight loss.
  • Little Millet – Also called kutki, this millet is best for fitness enthusiasts. This is because it contains fibre, potassium, zinc, calcium, iron, and vitamin B3. It supports fat metabolism, reduces cholesterol, and promotes tissue repair and energy production.
  • Barnyard Millet - Barnyard millet, a rich source of highly digestible protein, has the lowest calorific value among all cereals. It also contains high amounts of fibre and micronutrients iron and zinc.
  • Kodo Millet - The highly nutritious grain is a good substitute to wheat and rice. It is rich in macronutrients such as carbohydrates, protein, and fibre. In addition, it contains minerals such as iron and calcium. Moreover, this millet contains polyphenols, an antioxidant compound, in high amounts.


Millets Nutritional Facts


Millet is also a starchy grain like other cereals. It is rich in carbohydrates but also contains many vitamins and minerals. One cup or approximately 174 grams of millet (cooked) contains.


Energy – 207 calories

Carbohydrates – 41 grams

Fiber – 2.2 grams

Protein – 6 grams

Fat – 1.7 grams

Phosphorus – 25 percent of DV

Magnesium – 19 percent of DV

Folate – 8 percent of DV

Iron – 6 percent of CV


Millets contain more essential amino acids, the building blocks of protein, than most other cereals. Among all cereal grains, finger millet has the highest calcium content.


Five Health Benefits of Millets


  1. Regulate blood sugar levels – Millets have a glycemic index (GI) of 54 to 68, and high amounts of dietary fibre, vitamins, minerals, and amino acids that makeup proteins.
  2. Help with shedding weight – Replacing rice with millets in your daily diet reduces fat accumulation in your body, improves gut health, and enables you to lose weight.
  3. Good for heart health – Millets are packed with antioxidants such as beta-glucans, flavonoids, tannins, lignans, anthocyanidins, and policosanols.
  4. They help lower LDL and total cholesterol, promote blood vessel health, and clear off blood clots, preventing heart disease and stroke.
  5. Promotes digestion – It is the dietary fibre present in millets that improves the function of the digestive system.


Why not try some millets to see whether it fits you? Visit GoodOFood today at https://www.goodofood.com/



Credits

https://www.netmeds.com/health-library/post/5-best-reasons-why-you-should-include-millets-in-daily-diet

https://www.healthline.com/nutrition/what-is-millet 

https://en.wikipedia.org/wiki/Paspalum_scrobiculatum

https://www.medindia.net/dietandnutrition/top-5-health-benefits-of-barnyard-millet.htm