Millets are small-seeded grains that have been cultivated for thousands of years across the world. The year 2023 has been declared by the United Nations as the International Year of the Millet, following a proposal by India.
The Indian government has been promoting millets as a healthy and sustainable food option, and various initiatives have been launched to increase the production and consumption of millets in India.
Millets are grown in different parts of India, including Karnataka, Andhra Pradesh, Tamil Nadu, Maharashtra, and Rajasthan. They include a variety of species such as sorghum (jowar), finger millet (ragi), pearl millet (bajra), foxtail millet (kangni), little millet (kutki), and barnyard millet (sanwa).
One of the biggest advantages of millet is its high nutritional value. They are a rich source of protein, fibre, vitamins, and minerals. They are particularly high in calcium, iron, and magnesium, which are essential for healthy bones, blood, and muscles. For example- Bajra is a rich source of proteins, minerals, and vitamins and is a good source of energy.
It is also a good source of vitamins and minerals, including iron and magnesium. Ragi grains are rich in minerals, dietary fibre, polyphenols, and proteins.
Millets are also rich in antioxidants, which help to prevent cell damage and reduce the risk of chronic diseases such as cancer and heart disease. Millets have a low glycaemic index, which means that they release glucose slowly into the bloodstream, helping to regulate blood sugar levels and reducing the risk of diabetes, making them an ideal food for people with diabetes.
Millets are also gluten-free, making them an excellent alternative for those with gluten intolerance or celiac disease. Millets are also easy to digest and do not cause digestive issues, making them an ideal food option for people with sensitive stomachs.
Millets are also an excellent food option for people seeking to lose or maintain a healthy weight. They are low in calories and high in fibre, which helps in keeping the stomach full for longer periods, reduces hunger pangs, and promote satiety. Millets are also rich in antioxidants, which help in reducing inflammation in the body and promoting overall health.
Apart from the health benefits, millets are also an excellent food option from a sustainability perspective. Millets are also highly resistant to pests and diseases, which means that they require fewer pesticides and herbicides than other crops.
One of the most significant advantages of millets is their ability to grow in harsh conditions with minimal water and fertilizers. They are, therefore, an ideal crop for regions with low rainfall and poor soil quality.
Millets can be cooked in a variety of ways & they are used in various traditional dishes, including rotis, dosas, idlis, and porridges. Millets are a powerhouse of nutrients, they are a highly nutritious, affordable, and environmentally friendly crop with numerous advantages. In conclusion, millets are bestowed with a wealth of nutrients and fibre that supports boost metabolism, augment heart health, control blood pressure and diabetes and promote weight loss. Thus, they are a healthy addition to the meal plan.
Authors’ bio:
Ranu Singh is a Community Nutritionist and Vice President Indian Association of Parenteral &Enteral Nutrition, Lucknow Chapter.
She is also a Faculty – the Nutrition & Diabetes Core Group Indian Association of Parenteral & Enteral Nutrition.
She is also the Founder of Nutrition Punch.
