All about Millets: Benefits and uses

What is millet?

Millets are a cereal grain with small seeds that belong to the Poaceae family, which is commonly known as the grass family. It is widely grown throughout Asia and Africa due to its resistance to arid and desert conditions.

There are several types of millet, including foxtail millet, pearl millet, finger millet, and sorghum. These grains are known to flourish in poor soil conditions and require little water – a sustainable choice for farmers in drought-prone areas.

Millets have gained global recognition as a staple since millets are gluten-free and rich in fiber, protein, and essential minerals, they make up a wholesome staple diet.

It is widely consumed in developing countries in Asia and Africa. Although millet looks like a seed, it has the same nutritional profile as other grains.

Also Read: Millets Benefits, Side Effects and Nutritional Value

Is quinoa a millet

Quinoa is not a millet, even though it shares a similar nutritional profile and culinary use. Quinoa belongs to the Amaranthaceae family, and millets fall under the Poaceae family. Unlike millets, quinoa is actually a pseudocereal.

Quinoa is a South American grain that grows well at high elevations. Millets such as pearl millet and foxtail millet are true cereals that are grown in desert areas. Both are great substitutes for wheat and rice as having no gluten and high in protein, fiber, and vital minerals.

Quinoa contains all nine essential amino acids, but millets have different protein compositions. Quinoa is significantly more healthy due to its greater lysine level, an amino acid that is frequently absent from cereals. Both quinoa and millets contribute to food security and sustainable agriculture.

Also Read: 8 Best Millet Brands in India

Which millet is good for diabetes​?

Every millet is good for diabetics as they relatively carry lower glycemic index and higher fiber content. Among them, the foxtail millet has a bit of an extra edge. It helps to control blood sugar levels and enhances insulin sensitivity due to its high fiber content and low glycemic index. For this reason, it is a great grain for diabetics.

Another excellent option is finger millet, also known as ‘ragi’. It promotes continuous glucose release and delayed digestion since it is high in dietary fiber and polyphenols. Additionally, it has vital elements that promote general metabolic health.

Barnyard millet also manages diabetes because of its high fiber content and resistant starch, which stops the absorption of sugars.

Which millet is good for weight loss​?

Millets are a great option for weight loss because of their high fiber content and low glycemic index. Foxtail millet, which is high in complex carbs, helps to maintain energy levels and control appetite.

Another excellent option for losing weight is bajra, also referred to as pearl millet. It is rich in protein, fiber, and other vital nutrients that increase metabolism and aid in fat loss. Bajra reduces calorie intake and stops unhealthy eating throughout the day by keeping you feeling content for longer.

Ragi, sometimes referred to as finger millet, is especially good for weight loss because of its high calcium and fiber content. By slowing down digestion, it reduces cravings and hunger. Ragi also improves digestive health and naturally lowers weight.

Also Read: Foxtail Millet

Is jowar a millet​

Yes, jowar (sorghum) is a millet variant that is consumed due to its numerous health benefits. It is a staple option for gluten-free, high in fiber, and packed with essential minerals.

Jowar’s low glycemic index aids in weight loss, blood sugar management, and digestion. It’s ideal for diabetics or anyone trying to have a balanced diet.

Jowar’s adaptability allows it to be used in rotis, porridge, and baked goods. Its rich protein and antioxidant content improve immunity and overall health. It can be a wholesome addition to regular meals.

Is millet gluten free?​

Yes, millet is naturally a gluten-free staple option for all, even people with celiac disease or gluten intolerance can safely eat it. In addition to being easy to digest and kind to the stomach, it offers vital nutrients.

Millets including jowar, bajra, ragi, and foxtail millet are excellent alternatives to wheat. They prevent gluten-induced stomach issues, promote intestinal health, and reduce inflammation.

Millets’ adaptability allows them to be used in a variety of recipes, including breads, rotis, and other baked goods. They are gluten-free without compromising taste or texture.

Is it safe to eat millets during pregnancy?​

Yes, millets are safe to eat throughout pregnancy. Rich in fiber, protein, iron, and other vitamins, millets promote fetal growth, digestion, and the mother’s overall health while preventing constipation and gestational diabetes.

Many millets, including foxtail and finger millet, include calcium and folic acid, which are necessary for healthy bones and the avoidance of neural tube defects. Their low glycemic index helps to regulate blood sugar, which reduces the likelihood of issues.

However, moderation is crucial. Thyroid function can be impacted by goitrogens from a higher millet diet. Consult a physician before making any dietary changes to ensure a healthy diet during pregnancy.