Millets Benefits: Ancient Grains With Modern Health Benefits
Did you know that millet (Panicum) has been cultivated for over 7,000 years, making them one of the oldest grains humans consume? These ancient grains, once revered by civilizations long gone, are now experiencing resurgence in popularity due to their exceptional nutritional value & diverse culinary possibilities.
Millets, a group of small-seeded cereals, have been a diet staple across various cultures for centuries. From the golden hues of foxtail millet to the vibrant burgundy of finger millet, millets come in various colors, flavors, & textures, offering a delightful culinary adventure.
But millets are not just a matter of taste. These grains boast an impressive nutritional profile. Let's uncover the wonders of millets & celebrate their remarkable legacy that has stood the test of time.
2023 International Year of Millets
- The United Nations General Assembly declared 2023 as the International Year of Millets, with the aim of raising public awareness about the health benefits of millets & their suitability for cultivation in harsh climatic conditions.
- The Hon'ble Prime Minister Narendra Modi emphasized that millet promotion should become a mass movement & awareness about millet among the people should be increased.
- Millets are nutrient-dense grains & can address India's food & nutrition security by alleviating malnutrition & micronutrient deficiency.
- The initiatives by Ayush Institutes include the establishment of Millet Canteens, organizing the Health & Millets Expo, conducting workshops on millet-based product development, & participation in the POSHAN Abhiyaan program for nutrition improvement.
- Other activities include the development of millet-based food products, awareness lectures, distribution of millet calendars & recipe booklets, & exhibitions of millet-based recipes.
- These initiatives aim to promote the adoption of millets, raise awareness about their nutritional benefits, & contribute to health promotion, disease prevention, & the reduction of malnutrition & non-communicable diseases.
What is Millet?
Millets (Panicum) belong to the family Gramineae. They are a group of small-seeded cereal grains that have been cultivated & consumed for thousands of years. They belong to the Poaceae family & are widely grown in various regions of the world, including India, Africa, & Asia.
Millets are highly nutritious & offer several health benefits & versatile grains that can use in various dishes. Millets are also known for their resilience to drought & their ability to grow well in arid & semi-arid regions, making them an essential crop for food security & sustainable agriculture.
The Benefits of Millets for Your Health
Millets are nutrient-dense powerhouses that provide several advantages to one's health & well-being. The benefits of millet as a food source, such as:
Millet is an excellent source of several different vitamins & minerals, including potassium, vitamin A, vitamin B, phosphorus, calcium, iron, & antioxidants. Numerous physiological processes, including heart & kidney function, nerve signal transmission, & general health, rely on these nutrients.
The nutritional content of millets is as follows: 65% carbs, 9% proteins, 3% fat, 2-7% crude fibre & vitamins & minerals. Its nutritional richness makes it an essential part of a healthy diet.
Note that the nutritional composition of millets may vary slightly depending on the particular type & preparation methods.
- Source of Phenolic Compounds:
Millets are an excellent source of phenolic compounds, powerful antioxidant molecules in plants. Antioxidants protect cells from free radical damage & also reduce the risk of chronic illnesses, including heart disease, cancer, & neurological disorders.
Phenolic compounds also have anti-inflammatory properties that lower inflammation & boost immunity. Ferulic acid & catechins, phenolic chemicals present in millets, may help prevent certain types of cancer.
Millets are a healthy gluten-free option for those with gluten sensitivity or celiac disease. They are good opting to use in various gluten-free recipes & providing a range of nutrients.
Ensure millets are sourced from reliable gluten-free sources & processed in a gluten-free environment.
Millet is an excellent source of niacin, a B vitamin essential for more than 400 enzyme reactions in the body. Niacin is essential for maintaining a healthy epidermis, organ function, & energy production.
Millet is low on the glycemic index (GI); therefore, it releases glucose into the bloodstream more slowly than high-GI food. Due to its slow digestion, millet is beneficial for diabetic individuals.
- Abundant in Beta-carotene:
Many millet cultivars, especially the darker ones, are high in the antioxidant & eye-health-promoting pigment beta-carotene. Beta-carotene is also a precursor of vitamin A, which is needed for optimum good health.
Millet is rich in dietary fiber, both soluble & insoluble fiber. Insoluble fiber acts as a prebiotic, stimulating the growth of beneficial bacteria in the gut. Moreover, fiber adds bulk to stool, promoting regular bowel movements & minimizing the risk of colon cancer.
Millet's soluble fiber can help reduce "bad" cholesterol levels, reducing the risk of atherosclerosis & heart disease. Millet may improve heart health by raising "good" cholesterol levels & decreasing triglyceride levels.