International Year of Millets 2023: Discovering the Benefits, Types, and Weight Loss Aspects of Shree Anna

 

Millets stand out as nutritional powerhouses, offering not only health benefits but also aiding in weight loss. Their gluten-free nature adds to their appeal. These grains come in various types, each carrying unique health advantages.

The tradition of including millets in daily diets goes back ages, especially among the populations of central and southern India. This practice waned with the advent of the Green Revolution, which prioritized rice and wheat availability. As rice and wheat production surged, millets temporarily lost their popularity. Nevertheless, they have now reclaimed their position in the kitchen and heart of health-conscious individuals.

 

What Are Millets?

Millets, characterized by their coarse texture, boast remarkable nutritional content. They are abundant sources of proteins, vitamins, minerals, and dietary fibre.

In contrast to many other grains, millets thrive with minimal water and soil fertility. Their cost-effectiveness has earned them the tag "poor man’s food grain." The global perspective on millets is shifting as their immense potential is garnering increased attention.

Millets can be divided into two broad categories:

1. Naked Grains

Naked grains pertain to millets stripped of their hard, indigestible husks, as seen in Ragi, Jowar, and Bajra. Unlike their counterparts, these millets don’t require post-harvest processing and can be consumed directly following cleaning. Consequently, the cultivation of these millets has gained considerable traction in contemporary times.

2. Husked Grains

The second category encompasses Foxtail millets, little millets, and kodo millets. These variants are characterized by an inedible seed coat that necessitates removal before consumption. The process involved in preparing these millets is one factor contributing to their relatively lower popularity.

Millets are abundant sources of essential micronutrients like iron, calcium, and phosphorus. Additionally, their slow digestibility distinguishes them from easily processed foods that can lead to rapid spikes in blood sugar levels. This unique trait makes millets a valuable dietary addition for managing diabetes.

 

Types of Millets: Know Your Shree Anna

Millets come in different shapes and sizes. The two broad categories discussed above contain numerous kinds of millets. We will look at some of these different types below:

1. Finger Millet/Ragi

Ragi, also known as finger millet, is a widely recognized grain variety. It serves as a nutritious alternative to rice and wheat, offering gluten-free benefits and a substantial protein content. Its consumption contributes to the advancement of brain development in young children.

2. Foxtail Millet

Foxtail millet also indigenously known as Kakum or Kangni, is a nutritional powerhouse. It features healthy carbohydrates that assist in balancing blood sugar levels. Furthermore, its richness in iron and calcium contributes to bolstering immunity. Additionally, foxtail millets play a role in managing blood cholesterol, fostering the regulation of overall levels and elevating HDL cholesterol in the body.

3. Pearl Millet/Bajra

Pearl millet also known as Bajra, boasts an impressive array of nutrients. Within its composition lie essential minerals like calcium and magnesium, along with protein, fibre, and iron. Incorporating pearl millet into your diet on a consistent basis can be beneficial in the battle against type II diabetes and can support weight loss efforts.

4. Buckwheat

Opting for buckwheat is an excellent choice if your main objective is weight loss. This nutritious food choice is not only beneficial for diabetes management but also contributes to reducing blood pressure and enhancing cardiovascular well-being. Additionally, buckwheat offers protective effects against conditions like gallstones, childhood asthma, and breast cancer.

5. Little Millet

For individuals aiming to shed weight, little millet presents a commendable alternative. This grain can be utilized as a substitute for rice and is notable for its abundant fibre content. Additionally, it boasts a wealth of essential minerals like potassium, zinc, iron, and calcium. Enriched with the advantageous properties of vitamin B, it also functions as an antioxidant within the body.

 

Some Proven Health Benefits of Millets

1. Aids Weight Loss

Millets, characterized by their high protein and fibre content, take precedence as prime ingredients for successful weight loss. Their satiating effect extends meal satisfaction and minimizes the propensity for unhealthy inter-meal snacking, facilitating effective weight management without nutritional compromise.

2. Aids Digestion

Millets are a rich fibre source that aids in digestion by easing cramps, bloating, gas, and constipation. In addition to this, good digestion keeps problems like gastric/colon cancer and kidney/liver ailments away.

3. Boost Immunity

Research affirms the immune-boosting potential of various types of millets, including both major and minor varieties. The protein content within millets plays a pivotal role in enhancing immunity by aiding in its development.

As millets are rich sources of protein, they contribute significantly to reinforcing the body's immune system. Strengthened immunity translates to reduced susceptibility to illnesses and diseases.

4. Keep Your Blood Sugar Levels Low

A study that looked at many different research findings found that eating millets can help prevent blood sugar levels from going up and down too much. Millets have a special quality that makes them not raise blood sugar quickly. This means that eating millets often can make it less likely for you to get diabetes. It also helps people who already have diabetes by keeping their blood sugar levels steady.

5. Acts as an Antioxidant

Millets play a significant role in detoxifying your body due to their antioxidant properties. Compounds such as Quercetin, curcumin, ellagic acid, and valuable catechins found in millets help flush out toxins from your body and counteract the enzymatic effects on your organs.

6. Reduce Cardiovascular Risks

Within millets, you'll find vital fats that supply your body with healthy fats. This helps prevent the storage of excess fat and significantly reduces the chances of high cholesterol, strokes, and heart problems, according to a study.

Moreover, millets also consist of potassium, which works to control your blood pressure and enhance the efficiency of your circulatory system.

7. Prevents Asthma

Consuming millets, which are rich in magnesium, may contribute to a reduction in the frequency of migraines and the severity of asthma symptoms. This is attributed to the absence of allergens in millets that are known to trigger asthma and wheezing, unlike wheat.

Thus, Millets are nutrient-rich, containing magnesium, phosphorus, copper, and manganese. Adding them to your diet offers immunity, digestive, and heart benefits, along with protection from asthma. Millets aid weight loss, detoxification, and regulate blood sugar, aiding diabetes prevention and management.

Given Below is link for healthy millet snack available on amazon:-

https://tinyurl.com/2ctarsdm