Health Benefits of Millets

Introduction to Millets

Millets are small-grained , annual, warm-weather cereals which belong to the grass family. They are a crop which is highly tolerant of drought and extreme weather conditions and have similar nutritional values and compostion like other cereals as rice,wheat, rye, oats, barley, maize etc.

Millets are good for people who have gluten-related disorders, such as coeliac disease, non-coeliac gluten senstivity and wheat allergy, can replace their diet with millets.

Millets are mainly used as food in many countries of Asia and Africa. Also it is used in additional purposes as alcholic beverages and forage.

Millets can be very benefecial in todays modern diet where people are not able to consume good nutrient and balance foot. It has got a high source of protein, essential fatty acid, dietary fibre and vitaminB which all are essential for the growth and developement of your body.

Nutritional Profile of Millets

Component per 100g portion Raw Grain	Proso Millet	Kodo Millet
water (g)	8.7
energy (KJ)	1582	1462
protein (g)	11	9.94
fat (g)	4.2	3.03
carbohydrates (g)	73	63.82
fiber (g)	8.5	8.2
sugars (g)
iron (mg)	3	3.17
manganese (mg)	1.6
calcium (mg)	8	32.33
magnesium (mg)	114
phosphorus (mg)	285	300
potassium (mg)	195
zinc (mg)	1.7	32.7
pathothenic acid (mg)	0.8
vitB6 (mg)	0.4
folate (μg)	85
thiamin (mg)	0.4	0.15
riboflavin (mg)	0.3	2
niacin (mg)		0.09

Nutrient content of war millets compared to other grains

Crop / Nutrient	Protein (g)	Fiber (g)	Minerals (g)	Iron (mg)	Calcium (mg)
Sorghum	10	4	1.6	2.6	54
Peral millet	10.6	1.3	2.3	16.9	38
Finger millet	7.3	3.6	2.7	3.9	344
Foxtail millet	12.3	8	3.3	2.8	31
Proso millet	12.5	2.2	1.9	0.8	14
Kodo millet	8.3	9	2.6	0.5	27
Little millet	7.7	7.6	1.5	9.3	17
Barnyard millet	11.2	10.1	4.4	15.2	11
Brown top millet	11.5	12.5	4.2	0.65	0.01
Quinoa	14.1	7	*	4.6	47
Teff	13	8	0.85	7.6	180
Fonio	11	11.3	5.31	84.8	18
Rice	6.8	0.2	0.6	0.7	10
Wheat	11.8	1.2	1.5	5.3	41

Different Types of Millets

1. Peral Millet

2. Finger Millet

3. Foxtail Millet

4. Proso Millet

5. Kodo Millet

6. Little Millet

7. Barnyard Millet

8. Brown Top Millet

Top 15 Health Benefits of Millets

1. Gluten-Free and Hypoallergenic

Millets are grain that contains many proteins, Vitamin B6, antioxidants and nutrients. And it is gluten-free so this makes a good choice amongst people who have certain celiac disease and wishes to have gluten-free diet. Also it has hypoallergenic properties as it comprises of balanced amino acid profiles with less lysine,threonine and tryptophan.

2. High in Fiber and Protein

Millets comprises of mainly 65-75% carbohydrates, 7-12% protein, 2-5% fats, and 8-15% fibre. So millets have high nutrient of fibre and protein which makes it a good choice for people who are looking for high fibre and protein diet.

3. Low Glycemic Index

Millets are a good source of protein, fibre and other essential nutrients and essential fatty acid. It has a score of 52.7 on the glycemic index (GI) , which is a median score and comparatively lesser than others like rice, maize and refined wheat flour.

4. Rich in Antioxidants

Millets contain many essential acids and also have phytic acid, tannins and phenols. These helps it to have antioxidant properties, which acts to help in health, ageing and metabolic disease.

5. Heart Health

Millets are full of soluble fiber in it, this helps to trap fat in your gut and it finally helps in maintaining a low cholesterol level in your blood. This can help to lower the chances of atherosclerosis, or heart disease. It also have magnesium in it, which prevent heart failure. So altogether the use of millets helps in your overall heart health.

6. Anti-Inflammatory Properties

Millets have rich source of antioxidants which helps to cure inflamation in your body naturally. As we are advised to consume foods which are rich in antioxidants during any type of chronic inflamation disease, so it makes a good choice in such cases. It helps to neutralize the free radicals and help to cure the inflamation in your body by reducing the level of inflamation through its intioxidant properties.

7. Help in Bone Health

Millets mainly as finger millets, pearl millets and foxtail millets have the properties of high calcium retention and high bioavailability of calcium, so it helps in healthy bone growth and decrease the depletion of bone tissue. So consuming the millets is a wise choice to help in growth of a healthy bone and also to maintain the health of your bone.

8. May help in Cancer

Millets indirectly help to support the potential of anti-cancer properties. As it has dietary fibers, plant protease inhibitors and bioactive peptides, so these help to induce apoptosis, inhibit cell proliferation and also support gut microbiota all of which leads to the potential support for anti-cancer effects.

9. Enhances Immunity

Adding millets as a source of daily diet helps to enhance immunity in your body. As it has the composition of niacin, which is vital for the organ to funtion, thus it promotes body funtion to work effectively. It also has beta-carotene, which gets convert to vitamin A, as a result it will help the body to fight free radicals and provide support to our body by making a supportive and strong immune system. Also millets helps to have a good and healthy skin.

10. Helps in Healthy Gut

Millets have the nutritional capacity to help in having a healthy gut lining and good immune system. As it is rich in certain types of fiber, which act as a prebiotics, by developing beneficial gut bacteria like bifidobacteria and lactobacilli. All of these bacteria help to promote and maintain a short-chain fatty acids (SCFAs). Thus it helps to promote a good gut lining and act as a support to our immune system.

11. Helps in Weight Management

Millets in a way act as a support funtion in your weight management journey. As it is loaded with high dietary fiber content, which increase the fullness and ultimately helps in appetite management. In a way it help in having a conrol by preventing overeating and thus act as a support in weight management.

12. Lowers Cholesterol

Millets helps in maintaining a low cholesterol level due to its antioxidants properties. As millets have soluble fiber, which acts as a support to trap fat in your gut and ultimately helps to promote a good cardiovascular well being. So millets helps to people in recuction of fat and promotes a good cholesterol level for your cardiovascular system.

13. Helps in Healthy Skin

Millets helps in having a healthy skin as it has high fibre content. As fibre content promotes in keeping the skin hydration and also maintaining the motisure for your skin. It also supports the formation of collagen production, which is the main factor for skin elasticity. Also the properties of millets as anti-inflammatory, help to reduce skin irritation and redness in your body.

14. May Help Manage Anemia

Millets hepls in manging the problem of anemia by preventing iron deficiency anemia. As different types of millets have varied structure of iron composition, but studies have found that the millets support in preventing and lowering high level of iron deficiency anemia.

15. Supports Brain Health

Millets helps in maintaining a healthy brain, as it has abundant flavonoids, phenolic compounds and antioxidants. All these helps to protect against oxidative stress-induced cognitive impairment. It also helps to modulate and maintain the pathways for neuronal-survival, synaptic-plasticity, and release of brain-derived neurotrophic factor

Incorporating Millets in your daily diet

Adding millets in your daily dietary habit is a good form to maintain a balanced and consuming a high nutritional food.

Some common Millets based recepies are as follows

• Millet Chapati / Ragi Roti / Nachni Roti
• Millet Fried Rice/ Pulaos / Khichdi
• Millet Laddu / Ragi Laddu / Nachni Laddu
• Millet Cookies / Ragi Cookies / Ragi Biscuits
• Millet Idli
• Millet Dosa
• Millet Porridge
• Millet Pancake
• Millet Cake
• Millet Crepes

Some common Millets based products are as follows

• Millet Noodles
• Millet Cookies
• Millet Pasta
• Millet Flour
• Millet Snacks
• Millet Rice
• Millet Bread
• Millet Cereal
• Millet Upma Rava
• Millet Idli Rava

FAQs:

What are the 5 benefits of millet ?

Millets have various type of overall health benefits and mainly few are help in cardiovascular health, benefit in diabetes, weight management, better gut health and immune system.

Is it healthy to eat millet everyday ?

Yes you can consume millets everyday for better health of your body.

Which is the healthiest millet ?

Finger millet or ragi is considered the healthiest amongst the all types of millets.

What disease are prevented by millets ?

Millets mainly help in preventing many disease and ailments of various type like chronic heart, diabetes, body inflamation, gut health and many others.

What is the king of all millets ?

Sorghum is a crop which is considered as the king of all millets.

Who should not eat millet ?

People who have thyroid issues are not advised to consume millets.

What is the best time to eat millets ?

Millet are nutrition dense, high fiber diet which makes it perfect for dinner to healthy people. But people who wishes to loose fat, or have fatty liver, diabetes should consume it in breakfast or lunch.

Are there any side effects of millets ?

It is important to consider that some side effect of millets are allergies, digestive discomfort, or in some rare case thyroid interference or kidney stone risk.

Is millet better than rice ?

Millets has a lower glycaemic index that rice, thus it produces a slower rise in blood sugar levels comparatively to rice. So people who have diabetes or someone who wishes to control their blood sugar level, millet is a better option than rice.

Which millet is superfood ?

Millit in the “superfood” category include sorghum, pearl millet, finger millet, foxtail millet and buckwheat amongst others.

Conclusion

Finally, after knowing so many of health benefits associated with this millet makes it no less that dieatary treasure for anyone. It is advised to incorporate millets in your daily life. As it has various type of fiber, protein, vitaminB6 and other benefecial properties. Also there are abundance of millet based products and recipies available for to you choose and try new items everyday to your plate. Thus millets is a very healthy and beneficial cereal for our body, as it helps to support in various healthy ailments.

References:

McDonough, Cassandrea M.; Rooney, Lloyd W.; Serna-Saldivar, Sergio O. (2000). “The Millets”. Food Science and Technology: Handbook of Cereal Science and Technology. 99 (2nd ed.). CRC Press: 177–210.

Manjul, Tarannum (21 January 2006). “Millets older than wheat, rice: Archaeologists”. Lucknow Newsline. Archived from the original on 9 May 2008. Retrieved 14 April 200

 Lawler, A. (2009). “Bridging East and West: Millet on the move”. Science. 325 (5943): 942–943. doi:10.1126/science.325_940. PMID 19696328.