1. Health & Lifestyle

Benefits of Adding Millets to Your Diet

Chander Mohan
Chander Mohan

Staying healthy in today's generation, where people are captivated with street meals that offer a variety of tasty culinary items that you can't ever say no to, has become a challenge.

When you recognize what eating foods high in trans fat are doing to your body, you'll want to cut back on carbs and start eating healthily. Consumption of Millets can be one of the right choices to start a healthy diet

Millets are a gluten-free and drought-tolerant source of long-lasting energy. The bran and fiber in these whole grains slow down the breakdown of starch into glucose. Thus, they maintain steady blood sugar rather than causing sharp spikes. In other words, millets are ideal for those with diabetes and cardiovascular diseases. 

These grains have high levels of fiber that help lower cholesterol and move waste through the digestive tract (bulking agent). It’s high time you chose millets over white rice – because they are three to five times nutritionally superior to the latter. 

As they are versatile to cook and tasty, you don’t have to bore yourself with millet porridge. Whip up our quick and simple recipes and enjoy with your family. Yes, the kids will love them too! 

Scroll down and get to know what the magic millets can do to your body! 

Five Fundamental Benefits of Adding Millets to Your Diet 

1. Ideal for Individuals Who Have Diabetes 

Millets are excellent in nutrition, gluten-free, and have a glycemic index ranging from 54 to 68 when compared to other cereal crops such as wheat and maize. They contain a lot of energy, a lot of fibre, proteins with a balanced amino acid profile, a lot of vital minerals, vitamins, and antioxidants - all of which help to keep diabetes at bay.

In such people, foxtail millets improve glycemic management and insulin sensitivity. They can also lower HbA1c antigen levels, fasting glucose, insulin, total cholesterol, triglyceride levels, and LDL levels. These findings indicate that millets have a good dietary impact on diabetes when combined with the appropriate medication.

2. Help in Weight Management 

Obesity is a major factor to a wide range of metabolic diseases. And diet is crucial in the management of obesity. A low-carb and high-fiber diet, combined with regular physical activity, can help to lower body weight to some extent.

Including whole grains such as millets, brown rice, whole wheat, oats, barley, sorghum, and others can have a huge impact on the BMI (body mass index) of obese people.

Consuming about 3 servings of whole grains per day can also help you feel lighter and more physically active by reducing fat buildup, improving gut microbiota (good gut bacteria), and improving your gut microbiota (good gut bacteria).

3. Lower Cholesterol and Protect Heart 

Pearl, finger, Kodo, and other millets are high in micronutrients including iron, zinc, phosphorus, and calcium, as well as amino acids like leucine and valine. Millets include antioxidants such as polyphenolic acids, -glucans, flavonoids, anthocyanidins, condensed tannins, lignans, and policosanols.

They also reduce the plasma LDL levels and total cholesterol and keep the blood vessels dilated and healthy. This way, consuming millets can prevent lipid peroxidation and associated cardiovascular diseases and ischemic strokes. 

4. Healthy For Children and Pregnant Women

As millets contain fiber, protein, vitamins, and minerals like calcium and iron, they can be given to children and pregnant women. Many traditional Asian and African dishes given to pregnant women prior to delivery contain millets. Kenyan women consume ugali, which is made from a mixture of sorghum and finger millet flour.

It's made into a dough-like consistency and served with local vegetables, beef stew, or fermented milk. Popped millets can be provided to youngsters as healthful snacks, especially if they are malnourished. Carbohydrates, vital fatty acids, and calcium provide youngsters with the strength and better immunity they require as they grow.

5. Could Have Anti-Cancer Effects 

Apart from antioxidant and antidiabetic effects, millets might possess anticancer effects too. Recent research points out that few millet proteins (from foxtail and pro so varieties) could inhibit the growth of cancerous cells in various tissues. 

Millet phytochemicals inhibited the growth of cancer cells in the colon, breast, and liver without harming normal cells in the surrounding tissues. Many malignancies may benefit from the antioxidants phenolic acids and anthocyanidins. More research in these areas may reveal more about millets' anticancer potential.

(Also read: 6 Reasons You Should Include Oats In Your Daily Diet)

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