Millet Benefits: Why Indians Should Add Millets to Their Diet

Millets is an ancient grain cultivated for thousands of years throughout Southeast Asia and Africa. It has been a staple food for humans and animals and is known for its high nutritional value and health benefits. Today, millet has regained its popularity and has become a sensation amongst fitness enthusiasts and people looking to lead a healthy lifestyle. Lets explore more about this amazing grain and the nutritional benefits they can offer.

What are Millets?

Millets are small round grains that slightly vary in their color and sizes. They belong to the grass family, which also includes other grains like rice, wheat and barley. This grain was immensely popular during the ancient times as they were easy to cultivate and store for years without any type of damage.
When you look for millets, you will come across a few famous variations like pearl, proso, finger, barnyard, kodo and sorghum varieties. They are full of vitamins and minerals. Although tiny in size, millets are packed with some of the most important nutrients.

Health Benefits of Eating Millets

As an Indian, there are many reasons why you should consume millets. For instance, they are rich in niacin, which is a plant compound that aids with healthy skin and organ functions. On the other hand, it also contains beta-carotene, especially the darker grains. They get converted into vitamin A and help your body fight free radicals and support the immune system. Apart from this, there are many other millet benefits. Some of them are mentioned below:

Controls Blood Sugar

Millets are low GI (glycemic index) foods that avoid any type of blood sugar spikes after you eat. They also contain complex carbs that digest slowly and release glucose to the blood stream at a slow and steady pace. The high fiber content and the non-starchy polysaccharides make it an ideal choice for people with type 2 diabetes. 

Improves Digestive Health

Millets are packed with both, soluble and insoluble dietary fiber. The insoluble fiber supports your gut bacteria as it has probiotic qualities. This fiber also adds bulk to the stool, which keeps the movement regular while reducing the risk of colon cancer. 

Protect Your Heart:

The soluble fiber content in millet traps fat in the gut and lowers the bad cholesterol levels in the body. This reduces the changes of different health conditions like atherosclerosis, or heart disease. The magnesium content in millets also helps in preventing heart failure. 

Anti Aging Effects

Did you know that the way your body metabolizes sugar is a major factor that decides how you age? However, millets are full of phytates, tannins and phenols that will protect your cells from damages and many potential diseases such as diabetes, blood pressure, and high cholesterol. As this avoids damages to your cells, you will be able to maintain a fresh and more youthful appearance.

Builds New and Healthy Cells

Finger millets contain high amounts of B vitamins, which plays a crucial role in most functions. It is important for everything, from healthy cell division to brain functions. On the other hand, vitamin B9, also known as Folate, is necessary to produce healthy red blood cells. 

Millet Nutritional Benefits

Considering the Portion Size

Unlike wheat and corn, millet is a calorie-dense grain, so it is important to eat it in moderation. A single serving of millet is around one cup and will provide you with all the necessary nutrients. As millets expand when they are cooked, it is important to know how much you are serving and consuming. 

Additional Reasons Why You As an Indian Should Include Millets 

First and foremost, millets are very affordable when compared to other superfoods available in the market today. Most superfoods come with a hefty price tag. Millets are also readily available in grounded form which will help you to buy and cook immediately. Millets can help you to obtain maximum proteins without putting much burden in your pocket. 

Millets can also help in combating many lifestyle diseases. As more and more people these days are facing different problems like diabetes, obesity, and heart diseases in India, consuming millets will help in combating these issues in a more natural way. Incorporating this amazing grain into your diet will help you to enjoy many long term benefits. 

Millets are also perfect for all age groups, from toddlers to elderly, anyone can consume millets in moderation. They are nutrient dense, versatile and gentle on your stomach. This makes it suitable for various dietary needs and applications. 

Creative Ways to Include Millets in your Snack Routine

If you do not like the plain and Earthly taste of millets and are looking for some creative ways to enjoy its goodness, Healthy Master snacks could be the best option. You will find a plethora of millet based snacks provided in the store, which you can enjoy during your snack breaks. From sweet millet cookies to crispy savory ragi chips, the options are endless.

Apart from quick snacks that you can eat instantly, you will also find other ready to cook options like millet pastas, noodles and vermicelli to try in the store. These healthy alternatives can be perfect for your family. In fact most people are realizing the benefits of eating millets instead of rice​. 

Conclusion

Adding millets to your diet routine can be a simple yet powerful step you can take for better health. Millets for health bring flavor, texture and nutrition to your table. As mentioned above, if you do not like the plain and earthy taste of millets, you can consider different types of snacks that are made using millets as a base. 

FAQs

Why are millets considered as a superfood?
Millets are considered a superfood as they are rich in many nutrients like dietary fiber, essential vitamins and many minerals like iron, magnesium and calcium.

How can millets be beneficial for Indians?
Millets are well suited for Indian climate and cuisine. Moreover, it can replace most regularly used grains like rice and wheat in a much cheaper way.

Can millets help with weight management?
Yes, millets are considered to be excellent for weight management as they are rich in fiber and will keep you filled for a longer period of time.

Are millets suitable for people with diabetes?
Yes! Millets have a low glycemic index, which makes them perfect for people with diabetes. Millet types like ragi and bajra are highly beneficial in this case.

How can you incorporate millets into your daily meals?
You can prepare different types of dishes like idli, dosa, upma, millet balls or even find millet based snacks like the ones provided by Healthy Master.