Benefits of Including Millets in Your Diet

India's traditional cuisine is no longer limited to its local flavors and traditions; it is gaining recognition worldwide. This is a proud achievement of India's traditional medicine and food practices. This food culture connects us to each other. Our superfood, millets, is being incorporated into meals around the world, so why should we avoid them and adopt foreign food? Various research shows that lifestyle and eating habits are also contributing to the rise of diabetes, obesity, and heart problems.

With aging, digestion slows down, and the body's ability to absorb nutrients decreases.

In addition, problems like decreased bone density and joint pain, muscle weakness and fatigue, blood sugar fluctuations, heart and cholesterol problems, and loss of appetite can occur. Therefore, including millets in the diet of the elderly is beneficial. Let's learn about some of these essential millets...

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What are millets?

Millets are small, granular grains that have been recognized as a superfood in the Indian diet. Their speciality is that they grow easily even with limited resources and in diverse climatic conditions. They have a very high nutritional value. Millets are rich in fiber, gluten-free, have a low glycemic index, and contain essential minerals such as potassium, calcium, manganese, iron, and magnesium.

The major millets popular in India include:

1. Jowar

2. Bajra

3. Ragi

4. Sanwa/Sama Rice

5. Kangni

6. Kodo

1. Ragi:

Rich in calcium, ragi strengthens bones and is effective in preventing osteoporosis. Iron and amino acids help with blood health and tissue repair.

2. Sama:

A small, nutrient-rich grain that is naturally gluten-free. Sama has a low glycemic index, which prevents blood sugar spikes. Its high fiber content also promotes gut health.

3. Millet:

This grain is known for its high iron and zinc content. It also provides magnesium and healthy fats that are beneficial for heart health. Eat millet as khichdi, rabri, or porridge.

4. Jowar:

Rich in fiber and antioxidants, which promote gut health and reduce inflammation. It is also beneficial in improving digestion, increasing energy, strengthening immunity, and reducing the risk of diseases like anemia and diabetes.

5. Kangni:

It contains complex carbohydrates, fiber, and micronutrients. It also lowers cholesterol, improves digestion, and is considered good for heart health. Regular consumption can help relieve joint pain, arthritis, inflammation, and digestive problems.

6. Kodo:

It contains nutrients like fiber, magnesium, iron, calcium, and vitamin B. It is also beneficial for digestive and joint problems.

Metabolic Disorders are alleviated

Incorporating millets into the diet can reduce the risk of metabolic disorders and lifestyle-related diseases. Including millet in the diet can prevent anemia and also reduce the risk of malnutrition in children.

Benefits of Millets as a Superfood

■ Rich in Nutrients: Millets are rich in micronutrients such as calcium, iron, magnesium, zinc, and B-complex vitamins.

■ Source of Complex Carbohydrates: Due to their low glycemic index, they are very beneficial for diabetics and help control blood sugar levels.

■Weight control: They are high in fiber, which improves digestion and keeps you feeling full longer. They are helpful in controlling obesity.

■Gluten-free grains: These are naturally gluten-free; even celiac patients can consume them after consulting a doctor.

■Intestinal health: Their fermentation produces probiotic properties, which strengthen digestion by increasing the number of good bacteria in the intestines.

■Heart benefits: The antioxidants and magnesium present in them reduce the risk of heart disease by controlling cholesterol and blood pressure.

■Immunity boost: Polyphenols and flavonoids' antioxidants strengthen the body by protecting it from oxidative stress.

■Bone strength: Ragi and millet are rich in calcium. These improve bone development in children, reduce the risk of osteoporosis and bone weakening after menopause.

Include these in your diet:

1. Breakfast: Dosa, uttapam, idli, upma, or porridge made from millets.

2. Lunch and Dinner: Millet rotis, khichdi, pulao, or curd rice.

3. Snacks: Thalipeeth, cutlets, khakhra, puffs, chakki, cheela, or chips.

4. Drinks: Ragi malt, millet rabri, millet sattu drink, or smoothie.

5. Sweets: Kheer, halwa, laddu, pudding, or barfi made from millets.

If you don't know the right way to eat millets, you may experience digestive problems. Let's learn the right way to cook them...

1. Soaking and processing is essential - Millets like savanna, kodo, ragi, maize, and bajra are hard and heavy. Soaking them for 5-6 hours before cooking is essential. For example, to make rotis from multigrain flour, knead the dough an hour and a half beforehand.

2. Eat with pure ghee. Millets are dry in nature. Be sure to use pure ghee when cooking and eating them to facilitate digestion.

3. Use spices. To enhance the nutritional value and digestibility of millets, use traditional spices like ajwain or fenugreek seeds in the flour when making rotis. Include black pepper, fennel, ginger, mustard seeds, cumin seeds, dry ginger, coriander leaves, curry leaves, and mint.

4. Combine with vegetables: Instead of eating millets alone, cook them with light and easily digestible vegetables like pumpkin, bottle gourd, ridge gourd, tinda, pointed gourd, and spinach. The fiber and minerals will balance digestion and prevent constipation.

5. Dried fruits and seeds: When making porridge or porridge, add raisins, cashews, almonds, and seeds (such as poppy seeds, watermelon, muskmelon, sunflower, pumpkin, and flax seeds). This will make the dish more nutritious and provide energy and healthy fats.