One of the old-fashioned whole grains with a lot of health advantages is millets. It has long been demonstrated to be the most nutrient-dense component of the diet.
WHY MILLETS?
Millets are the ideal natural source for a balanced meal since they are brimming with vitamins, minerals, dietary fibres, and protein. With the use of millets, one may easily prevent various lifestyle diseases including diabetes, hypertension, and obesity, among others.
MILLETS MOST POPULAR IN INDIA:
Barnyard millet has the lowest carbohydrate content and energy value amongst all the varieties of Millets. The bran layers of millets are good sources of B-complex vitamins. Barnyard millet is a good source of highly digestible protein and at the same time is least caloric dense compared to all other cereals. It is a grain which makes one feel light and energetic after consumption.
A serving of barnyard millets (25g, raw) gives 75 calories and 1.5g of protein. Like all millets, the barnyard millet is gluten-free. It is an appropriate food for patients who are intolerant to gluten (those with celiac disease) or looking to follow a gluten free lifestyle which eliminates wheat, barley, rye-based foods.
The millet being easily available, quick to cook and good to taste proves to be an ideal wholesome alternative to rice, wheat and other less easily available millets.
BENEFITS:
- Low in Calories
- Rich in Fiber
- Low Glycemic Index
- Gluten-Free Food
- Good Source of Iron
Brown Top Millet
Brown top millets are cultivated abundantly in dry regions of Karnataka, Andhra Pradesh, and parts of north-central India. These millets can be grown on hard soil with a very little amount of water. Browntop millet is one of the rarest millets now. It is gluten-free, has a low GI and so its consumption reduces cholesterol.
BENEFITS:
- It is gluten-free and rich in nutrients that are essential for the body.
- It is an incredibly useful source of natural fiber as compared to other food grains.
- Consumption of Brown Top Millet regularly leads to a lower risk of cardiovascular diseases, duodenal ulcers, and hyperglycemia or diabetes.
- Supports weight loss
Finger Millet
Finger millet is an excellent source of natural calcium which helps in strengthening bones for growing children and ageing people. Regular consumption of finger millet is good for bone health and keeps diseases such as osteoporosis at bay and could reduce risk of fracture. It is now established that phytates, polyphenols and tannins can contribute to antioxidant activity of the millet foods, which is an important factor in health, ageing and metabolic diseases.
Finger millet’s phytochemicals help in slowing the digestion process. This helps in controlling blood sugar level in the condition of diabetes. It has been found that a finger millet based diet helps diabetics as it contains higher fibre than rice and wheat. Also, the study found that a diet based on whole finger millet has lower glycemic response i.e. lower ability to increase blood sugar level. This is due to the presence of factors in finger millet flour which lower digestibility and absorption of starch.
BENEFITS:
- Loaded with Calcium
- Helps in Controlling Diabetes
- Reverts Skin Ageing
- Battles Anemia
- Helps in Weight Loss
Foxtail Millet
Foxtail millet has the capability to regulate and lower the blood sugar of the body, it reduces the chances of blockage in the heart that results in cardiac arrest. Heart attacks take place since the arterial walls of the heart become blocked. Low sugar count in the blood reduces such risk. Foxtail Millet is rich in Calcium which is very important for strengthening bones. It also contains vitamin D.
Foxtail millet consumption helps in the development of bones in children and supports bone health in adults. Sprouted Foxtail millet helps to fight diseases such as osteoporosis at bay and could reduce a risk of fracture. Foxtail contains an amino acid (Tryptophan) which will trim your appetite and helps to tighten your belly. Foxtail millet gets digested at a slower rate thus keeps one away from taking extra calories.
The fibres present in foxtail millet give a feeling of fullness which helps to control excessive food consumption.
BENEFITS:
- Good for Heart
- Fights with Diabetes
- Prevents Cancer
- High in Calcium content
- Lowering blood Cholesterol
Kodo Millet
Kodo millet is a good substitute for rice or wheat. Protein, fibre, and mineral content are much higher than the major cereals like rice. It can be cooked just like rice or ground into flour. It provides balanced nutrition, unlike polished white rice. Kodo is high in fibre and prevents gain in weight. It also helps to prevent rise in cholesterol and triglyceride levels and is a functional food to manage weight and promotes weight loss.
Regular consumption of kodo millet is beneficial for postmenopausal women suffering from metabolic diseases like cardiovascular disease, high blood pressure and high cholesterol levels. It helps to hydrate your colon and prevent constipation. Controls your blood sugar.
Kodo millet consists of low fat content and fibre content is higher and makes one feel fuller after consuming less quantity itself, therefore it avoids over eating and lessens the weight, thereby controlling obesity.
BENEFITS:
- Anti-diabetic
- Antioxidant and anti-microbial activity
- Cholesterol reduction
- Helps in weight management
- Anti-obesity
Little Millet
Little millet is of low glycemic index food, contains slow digesting carbs and dietary fibre that takes longer time for glucose to enter the bloodstream and help control blood sugar levels. It is rich in magnesium that helps improve heart health. The little millet may be called little but in no means its nutritional content is little.
It is a rich source of B-vitamins, minerals like calcium, iron, zinc, potassium among others. Little millet contains around 5.2 grams of fat with a good content of unsaturated fat that ensures a healthy metabolism and subsequently, a healthy weight loss.
Like foxtail millet and barnyard millet, little millet is also high in Iron. Little millet is a low glycemic index food, which is a good source of slow digesting carbohydrates and dietary fibre.
BENEFITS:
- Its Dietary fibre protects against hyperglycemia.
- It reduces cholesterol and helps in digestion.
- Helps lowers risk of type 2 diabetes
- Improves digestion
- Protects from breast cancer
Native Pearl Millet
Native Pearl Millet, commonly known as bajra is a profoundly nutritious and easy-to-digest cereal grain. Being non-glutinous makes it a healthy option for people with a gluten allergy and celiac disease. They are power-packed with carbohydrates, essential amino acids, antioxidants, multiple vitamins like thiamine, riboflavin, folic acid, niacin, beta carotene, and minerals like iron, phosphorus, magnesium, and zinc.
BENEFITS:
- Good for a diabetic diet and beneficial for heart health
- Perfect for Celiac disease
- Lowers blood pressure and cholesterol
- Relieves constipation
Pearl Millet
Pearl millet is a very rich source of iron. Pearl millet is very effectively used to maintain normal blood sugar levels. It has a high fibre content, which slows down digestion and releases the glucose into the blood at a slower rate, thereby helping to maintain normal blood sugar levels for a comparatively longer duration of time.
It has high fibre content and usually takes a longer time for the cereal grain to move out from the stomach to the small intestines. Hence, pearl millet sets hunger for a longer duration of time, eventually leading to lesser intake of calories, thereby helping to lose weight. The rich fibre content of pearl millet eases the process of digestion and provides a relief from constipation.
Children who suffer from chronic constipation must be regularly fed with a small amount of pearl millet.
BENEFITS:
- Enriched with Vital Nutrients
- Rich in Antioxidants
- Relieves Constipation
- Prevent Insomnia
- Reduces Blood Sugar Levels
Proso Millet
Proso millet, also called white millet, hog millet, or Kashif millet is widely grown and consumed in India. It has somewhat of an egg-shaped fertile floret and its hull is hard and shiny which firmly encloses the seeds when it is shed. It comes in a variety of colours, from brownish black, olive brown, light cream, orange-red, or even golden color.
BENEFITS:
- Stimulates the nervous system and keeps it functioning smoothly.
- Lowers bad cholesterol
- Proso millet contains ample amounts of Niacin which helps prevent Pellagra
- Prevents celiac disease
- Rich in antioxidants
Red Foxtail Millet
Millets are the millennial’ must-haves!! Red Foxtail Millet is high in protein and nutrients.
BENEFITS:
- Manages Diabetes
- Triggers Weight Loss
- Stronger Bones
- Helps improve immunity
- Strengthens nervous system
Sorghum
Sorghum grain is packed full of the nutrients you need to stay healthy. Jowar is among the healthiest choices you can make for your daily carbohydrate intake. Given a typical balanced diet comprises 55-60% carbohydrates, you can have one or one-and-a-half servings of Jowar twice a day, either at breakfast, lunch or dinner.
Fuel your body with a high-energy grain. Sorghum contains 10 percent protein, nearly 75 percent complex carbohydrates and is rich in B-complex vitamins to help you feel fuller longer and power you through your day.
Certain types of sorghum grain are rich in antioxidants, which may help lower your risk of cancer, diabetes, heart disease and some neurological diseases. High in potassium and low in sodium, sorghum grain promotes healthy blood pressure. Studies have shown that sorghum consumption is linked to lower incidences of esophageal cancer globally, including parts of Africa, Russia, India, China and Iran.
Wheat and corn consumption have been linked to elevated rates of esophageal cancer.
BENEFITS:
- Improves Digestive Health
- Inhibits Cancer
- Rich in Antioxidants
- High Nutritional Value
- Gluten-Free
WHERE DO I BUY ORGANIC MILLETS NOW?
One of the finest choices you can make is to incorporate millets into your diet!
Organic Positive’s millets come from farmers who are committed to cultivating wholesome food without the use of pesticides or chemicals. Every variety of millets listed in this text is frequently sent to us.
Eat well to live well. Discover the many millets we offer. Pick from our selection of organic millets i.e. https://organicpositive.in/
