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HomeHealthy Foods Healthy EatingWhy Millets Are The Super Healthy Foods Within Your Reach

Why Millets Are The Super Healthy Foods Within Your Reach

Nature provides us with many foods which are of many compositions that would nourish human health. Millet is a low-maintenance grain that is drought resistant. It is commonly used to feed cattle, although consumer interest is developing. This grain offers a variety of health advantages and may be used in a variety of recipes.
For thousands of years, people have profited from millet’s nutritious benefits. It is mentioned in the Bible’s Old Testament, as well as in manuscripts from ancient Greece and Rome. Millet grows exceptionally rapidly and develops in about half the time that rice and wheat do. This makes it an excellent crop, hastening its spread across Asia and into Europe.
Millet is presently the world’s sixth most significant cereal grain. Millet is often used to feed pets, animals, and birds in the modern United States, but it is gaining consumer favor. This is due to the fact that it is gluten-free and a high source of protein, fiber, and minerals. Millets are nutritionally significant as they contain a high amount of fiber (18%), high calcium content (0.38%), and rich content of phenolic compounds (0.3-3%). Millets contain proteins abundant in essential amino acids such as tryptophan, threonine, and sulfur-containing amino acids[1]. It also has several physical and mental health advantages, requires little input to thrive, and is drought-hardy.

Health Benefits of Millets

Helping-The-Digestive-System

Helping The Digestive System
Millet includes fiber, which promotes digestive health and aids in the regulation of bowel motions. Millet also contains probiotics, which promote the development of probiotic bacteria in the microbiome. This is critical for gut health and the immune system as a whole. Millet is really beneficial. Because it is gluten-free, it is a reliable source for persons with celiac disease or gluten sensitivity.

People with celiac disease can safely consume this nutrient-dense grain, which is abundant in protein and fibre. Finger millet is also rich in a mixture of soluble and insoluble dietary fibres or roughage that are resistant to breakdown during digestion and help to prevent gastrointestinal disorders, colon cancer, coronary heart disease, and diabetes [2].
The high amount of resistant starch in these millets promotes restrained catabolism (breakdown) of complex carbohydrates into simple sugar by the gut microbiota, leading to slow and sustained release of glucose into the bloodstream [3].

Cardiovascular-System

Supporting The Cardiovascular System
Millet includes magnesium, which aids in the regulation of cardiac rhythm. Consuming millet may also increase levels of the protein adiponectin, which has been shown to protect cardiovascular tissues. Millet also includes vitamin B3, often known as niacin. This vitamin helps to minimize some risk factors for heart disease, such as excessive cholesterol and triglyceride levels, and it is useful in reducing oxidative stress.

Low glycaemic

low Glycaemic
Carbohydrate / high fiber diet has been shown to successfully lower plasma cholesterol and enhances blood glucose balance for type2 diabetes. Regular consumption of finger millet as a food or even as a snack helps in managing diabetes and its complications by regulating glucose homeostasis and prevention of dyslipidemia (high cholesterol) [4].

Mood enhancement

Mood Enhancement
Millet has a high content of the amino acid tryptophan, which helps boost one’s mood. According to a new study, a diet high in tryptophan can help lessen feelings of sadness and anxiety. Taking steps to improve physical health can help boost mood and ward off depression. For example, many types of exercise have mood-boosting benefits, especially if they involve being outdoors.

Lowering-The-Diabetes-Risk

Lowering The Diabetes Risk
According to a new study, millet may lower the chance of getting type2 diabetes. It also aids in the management of blood glucose levels in diabetics. Increased adiponectin levels may enhance insulin sensitivity. Consumption of finger millet dietary fiber that is viscous lowers blood glucose levels and helps to maintain it and also helps to treat cardiovascular and type II diabetes.

Oxidative-Stress-Reduction

Oxidative Stress Reduction
Chronic illnesses caused by oxidative stress include neurological disorders, arthritis, and diabetes. A high-fat diet contributes to the development of dementia by increasing oxidative stress in the brain. Antioxidants are vital in decreasing oxidative damage, according to doctors. Antioxidant-rich diets may protect against oxidative damage.

Millet contains antioxidants, which may assist the body’s capacity to withstand oxidative stress, which is a role in sickness and aging. Consuming antioxidants may reduce the chance of developing chronic illnesses. The seed coat of the millet is an edible component of the kernel and is a rich source of photochemical, such as dietary fiber and polyphenols (0.2–3.0%). It is now established that phytates, polyphenols, and tannins can contribute to the antioxidant activity of millet foods, which is an important factor in health, aging, and metabolic diseases [5].
A recent study also showed that millet consumption might reduce oxidative stress in the hippocampus and lower the manifestation of Alzheimer’s disease.

Summary
Millet is widely accessible in supermarkets and health food stores, as well as online. Millet can be purchased in the form of whole grains, flakes, or flour. Millet grains may normally be stored at room temperature for 2 months or in the freezer for 4 months. Millet may be stored in a sealed, airtight container or in the refrigerator for up to a year. It is a traditional grain that has been consumed for thousands of years. Millet is also used as feed for cattle and birds. It is becoming more popular because of its quick growth, drought resistance, and minimal input requirements. It is high in protein, fiber, vitamins, and minerals. Millet has the ability to preserve cardiovascular health, reduce the onset of diabetes, assist people to attain and maintain a healthy weight, and manage gastrointestinal inflammation. It is a versatile grain. There are several simple preparation methods, making it straightforward for those with celiac disease to incorporate this gluten-free grain into their diets. You can include your millet as chilas, dhokla, idli, dosa, cutlet, and tikkis. Also, taking care of no. of quantity portion size is the key.

Reference

  1. V. Rao, Benhur & Kandlakunta, Bhaskarachry & Christina, G.D. Arlene & Golla, Sudha & Tonapi, “Nutritional and Health Benefits of Millets.” 2017.
  2. Ethan J.AndersenMadhav P.Nepal, “Genetic diversity of disease resistance genes in foxtail millet (Setaria italica L.).” 2017.
  3. M. Rattan S Yadav, Annvi Dhaka, Muthamilarasan, “Exploration of millet models for developing nutrient-rich graminaceous crops,” 2015.
  4. V. B. P. Palanisamy Bruntha Devi, corresponding author Rajendran Vijayabharathi, Sathyaseelan Sathyabama, Nagappa Gurusiddappa Malleshi, “Health benefits of finger millet (Eleusine coracana L.) polyphenols and dietary fiber: a review,” 2014.
  5. L. Bravo, “Polyphenols: chemistry, dietary sources, metabolism, and nutritional significance.,” Nutr. Rev., vol. 56, no. 11, pp. 317–333, Nov. 1998.
Dr. Manju Rani
Dr. Manju Rani
I'm a culinary nutritionist at MintBagg and expertise in the field of food and nutrition for the past five years. Holding a valuable experience of PGIMER Chandigarh she has been working on weight loss management for the past 2 years underlying various chronic conditions and holds a great interest in writing a research paper. Manju, also with great taste and love for cooking helps her clients with her.
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