Millets, Super food for chronic diseases
Millets, a healthy superfood cereals that is friendly to your gut health, which are rich is in protein, fiber, minerals and antioxidants. These are profoundly grown in Karnataka; and India is the number one producers of millets in the world. Beauty of this millets is that they have lower carbon footprint and are pest resistant making a safe option for farmers. Millets are naturally gluten-free so they will be an effective selection for individuals who expertise issues with wheat or celiac disease. In this bog let us know more about health benefits and different types of the grain and how to incorporate them into your meals.
Types of Millets
There are several varieties of millets, each with distinct flavors and nutritional benefits. Here we look out most popular millets types.
Pearl millet:
Pearl millets, also known as bajra, this arable crop consumed as a staple food in many parts of Africa and Asia. Because it is tolerant to difficult condition, it can grow in the region where other cereal crop cannot grow. Rich in protein and vitamin B, low in cholesterol, calcium, magnesium, fiber , iron and zinc. this alone covers all the nutritional needs.
Finger millets:
Finger millet or ragi is a tiny grain grown in India and Africa for centuries. An ancient grain, this cereal is a great source for nutrients and provides multiple health benefits. Finger millet is also referred to as a super-food since it has great nutritional value. Ragi is a healthiest food towing the line from Indian kitchens to one of those super foods these days. Loaded with calcium, iron and fiber among other vital nutrients it is great for those looking to optimize their health. Further, finger millet is a good source of protein with slow digestibility properties and provides long lasting energy which makes it an ideal dietary choice for sportsmen or active work goers.
Sorghum :
As opposed to cooling climates, Sorghum is a tropical cereal grain. The ancient grain has a long history of cultivation going back thousands of years and has attracted praise for its incredible resilience to drought and heat. Although traditionally sorghum is used for animal feeds, it has become an increased human food crop as well. There is a lot to love about sorghum not only because it’s packed full of goodness fiber, antioxidants and minerals galore. However, sorghum is gluten-free and an impressive choice for those people that have problems with celiac disease or even merely gluten Allergies. This versatile grain is high in dietary fiber which helps with digestion, a healthy digestive system and avoiding constipation among others. Sorghum also contains antioxidants that reduce inflammation as well as reduces cholesterol levels.
Foxtail millets:
Foxtail millet is a kind of small grain, it is said to have originated in China and has been grown all over India for a long time. People with celiac disease or gluten sensitivity can eat foxtail millet as it does not contain any forms of gluten, which essentially is the root cause for such health issues. This nutrient dense grain is brimming with essential nutrients. Rich in fiber helps aids digestion and promotes weight control. Boosted with major minerals vitamins like the iron, magnesium and phosphorus, it is a treasure of necessity in keeping up good health. Studies have shown that foxtail millet can bring down sugars in the blood and also improve insulin sensitivity which is advantageous for diabetics as well anyone wanting to maintain their sugar levels. It fights off oxidative stress which increases the risk of developing various chronic diseases aiding in good health.
Amaranth:
This is also known as Ramdana, rich in protein, calcium, fiber, vitamin B3, folate and helps to reduce risk of osteoporosis, lowers blood cholesterol levels, stimulate the immune system. This millet is anti-allergic and has antioxidant properties. It can be used in flour, chapati, salad, cupcakes cookies, laddus etc.
Browntop millet:
This millet is especially grown in the regions of Karnataka and Andhra Pradesh. It is rich in dietary fibers that enhances body mass index, low glycemic index which helps in management diabetes. Additionally, this millet is packed with high levels of magnesium, serotonin which aids to improve kidney and liver function.
Kodo millet
This millet is a nutritional powerhouse rich in iron and combats anaemia, it is gluten free, rich in protein, fiber which is ideal for diabetes, the phenolic content in this millet reduces bad cholesterol in the body. Incorporating this millet aids in weight management this can be great alternative to rice and wheat.
Health Benefits of Millets
Now, millets are recognized each equation of health benefits; Therefore consumption of the green can be useful in your diets. Here are some of the main advantages:
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Nutrient-Dense Foods: Millets provide essential nutrients like proteins, dietary fiber and little fat only.
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Gluten-Free: Millets are by nature gluten-free, therefore perfect for individuals allergic to wheat.
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Low Glycemic Index: Millets have a low glycemic index, which helps control blood sugar levels
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Heart health: Millets are loaded with antioxidants and fiber which again helps improve your heart.
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Weight Management: The high fiber content in millets makes you feel fuller and satiated which is great for weight management.
Millets are known for their rich content of certain vitamins as well as an assortment of other minerals; making them excellent nutrition powerhouses- Protein pack. These grains also have high fiber, this is good for your digestion and prevent blood sugar level spikes. Also, millets are rich in protein so it’s a good meat alternative product for vegetarian or vegan people.
If that is not enough, they contain higher levels of antioxidants than most other grains — which help defend your cells from damage and lowers the risk of chronic disease. Millets when consumed regularly helps in lowering cholesterol and improve heart health. Including millets to your diet will have a significant impacts on our health.
How to Incorporate Millets into Your Diet
You can incorporate millets in a number of ways. To get started, here are a few nifty ideas:
- Substitute Rice with Millets: With rice being replaced by millets in every biryani or pulao will make a great substitute for the one who are looking for weight reduction. !
- Millet Porridge: Boil millets in either milk or water, and then sweeten the porridge with honey and fruits that would serve up as a great option for breakfast.
- Millet flour in the Baking: Try millets instead of traditional flours while baking and make a gluten-free version for all your favorite baked dishes.
- Add crunch and nutrition to salads with millets — Sprinkle cooked millets on top of prepared salads.
In these different forms, you can include millets in your daily diet for their specific taste and all the health benefits they have to offer.
Conclusion
Millets are a better option whether you want to improve your heart health, maintain nutrition and healthy weight or wants variety in the diet. Millets are an excellent pantry-staple food, comes in many different types, all of which can be used as healthy ingredients for your recipes. Start experimenting with the nutritional power of millets and experience how they can bring health abundance to your life in numerous ways.
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