Millets in our Daily Life - A Nutrient Powerhouse for Health and Wellness

Most people are not aware of the health benefits of millet and the subtle impacts it can have on everyday wellness. It is one of the most ancient, yet ignored members of the grain family. Here you will find some amazing health benefits, nutritional values, culinary uses, and cooking methods of this little wonder from nature.

Understanding Millets:

Millets are small-seeded cereal crops, which come under the category of small grains. Some common types of millet are pearl millet, sorghum millet, foxtail millet, and finger millet. These crops are mainly cultivated in Asian and African countries. They are known for their nutritional values, which contain a high amount of vitamins, minerals, and dietary fibers. They are also high in proteins, phytochemicals, and antioxidants that are necessary to maintain a healthy body.

This starchy seed is high in carbohydrates. They are also known to provide more Amino acids than most other grains. Therefore, they are considered the most important building blocks of proteins. Additionally, millets also have high calcium content, which will help you to maintain healthy bones, contractions of muscles and blood vessels, and optimal functioning of nerves. As millets are also gluten-free, they are ideal for people who are following a gluten-free diet. They are also considered as a great food for toddlers. Millet-based porridge will keep your baby satiated and active.

Impressive Health Benefits of Millets:

Millets are packed with plant compounds and nutrients. Therefore, they can offer multiple health benefits if included in your day-to-day diet. Below discussed are some imperative health benefits offered by millets:

Millets are rich in both soluble and insoluble dietary fiber. The prebiotic fiber in millet promotes the growth of good bacteria in the digestive system. They also add bulk to the stools, which helps you to stay away from the risk of colon cancer. They keep the system healthy and regular. They are also great for treating digestion issues like bloating, constipation, and other digestive issues. 

Including millet in your day-to-day diet will also help you to stay away from chronic diseases. As they have high amounts of antioxidants and phytochemicals, they lower the risk of diseases and some cancers. The high fiber content in millet will also lower cholesterol levels and reduce the risk of heart disease. The soluble fiber present in millet will turn into a gel in the stomach. They absorb the bad cholesterol and pass safely from the digestive system.

Various studies have also shown that millets can also increase “good” cholesterol levels in the body and reduce triglycerides. As cholesterol is a significant risk factor for causing various heart-related issues, including millet in your daily diet can keep your heart healthy.

Millet is high in complex carbohydrates and simple carbohydrates, which makes it a low glycemic index (GI) food. For instance, millets take longer to digest than wheat flour and other flour. Low GI foods are ideal for diabetic patients, as they prevent blood sugar from spiking after a meal. Thus, they are considered a great food for people who want to manage blood sugar levels. 

Millet is a gluten-free food. This makes it an ideal choice for people with celiac disease. Gluten is a protein found commonly in grains like wheat, rye, and barley. Thus, people who have celiac disease or gluten sensitivity should avoid it. Consuming gluten food in such cases can cause digestive problems such as diarrhea and nutrient malabsorption. If you are facing such health issues, including millet in your daily diet habit can make you see wonders. 

Millets are rich in antioxidants. They contain catechins and ferulic acids, which are phenolic compounds. These molecules act as antioxidants and protect your body from any type of harmful oxidative stress.

Apart from the above-mentioned benefits, there are also many other health benefits of consuming millet regularly. They can also promote the health and strength of bones and muscles. Millets can also enhance immunity, produce red blood cells, form healthy skin, and are great for endurance. 

Culinary Uses of Millet:

Millets have been used in the culinary practices of Asian and African countries for centuries. They can be used in many forms like flour, grains, semolina, and flakes. It does not matter how you are using them, you will be guaranteed to have a nutritious and filling meal. 

Recipes:

Millet khichdi is a simple yet healthy gluten-free meal that you can make with millet, mixed vegetables, some moong dal, and spices. This delicious khichdi can be eaten without any sides or with pickles or yogurt. You can make it in a pressure cooker or a regular pot based on your preferences. This recipe is best for individuals who are new to millet and want to include it in their diet. 

Ingredients:

• ½ Cup Millet
• ½ Cup Moong dal
• 2 ½ Cup Water
• 1 Cup mixed veggies (beans, carrot, capsicum, peas)
• 1 Tomato (small)
• ¼ Cup Methi leaves
• 1 ½ to 2 tbs ghee or oil
• ½ tbs Cumin seeds
• ½ tbs Chilli powder
• ⅛ tbs Turmeric 
• ½ tbs Salt
• ½ Garam masala

Instructions:

Wash millets and dal thoroughly and soak them for 30 mins to 1 hour. Heat a pressure cooker or pot with ghee and add cumin seeds. Saute ginger with cumin until it's flavourful. Add all the veggies including the tomatoes and stir until they turn mushy. Add drain millets and dal, and saute for 2 to 3 minutes. Add water and check salt. Close the lid and pressure cook for 2 to 3 whistles. When the pressure drops, open the lid and fluff up by adding a tbsp of ghee. Serve the khichdi hot with pickle and papad.

Multi-millet cookies can be great tea party starters for health-conscious individuals. As they are gluten-free snacks, anyone can enjoy them guilt-free. They are also perfectly delicious without any type of artificial additives. These cookies have non-GMO ingredients and excellent nutritional benefits.

Ingredients:

• Kodo Millet
• Banyard Millet
• Wheat 
• Palm Sugar
• Soya Beans
• Edible Vegetable Oil 
• Salt

Health Benefits:

• Helps in digestion and eases constipation
• Good source of antioxidants
• Curbs hunger for longer period
• Promotes bone and muscle health
• Lower cholesterol
• Rich source of fiber
• Rich source of vitamins
• Highly nutritious

You can easily order these multi-millet cookies from Healthy Master. You will also find a huge variety of healthy snacks, dry fruits, flavoured nuts, berries, baked chips, and other gluten-free diets in our store. Make an informed decision while selecting daily snacks from us and start your healthy journey today.