Millets are store house of nutrition. Millet may not be the most common type of seed crop that you’re expecting on your table, but in fact, this group of highly variable seeded grasses are cultivated throughout the world, both for livestock feed and human consumption. It is mainly grown in developing countries, but its quick growing season and ability to grow in relatively harsh, arid, dry environments makes it an ideal crop for many countries. In terms of history, millet likely originated in Africa, but then spread through Asia and the Middle East as early as 10,000 years ago, as it seems that millet was already quite spread out by that point in ancient history. Their reliability to survive harsh conditions made them the perfectcrop, and they are still preferred for that reason today.
These small grain plants are primarily produced in India, who cultivates over 8 million tons every years, followed by a number of larger African countries and China. Millet can be used as a traditional cereal, but can also be used in porridge, snacks, and other breads, as it is very high in starch, like most other grains. Millet is also a very good source of nutrients, vitamins, minerals, and organic compounds that can significantly boost human health in various ways. It is receiving an additional boost of attention in recent years, as Celiac disease seems to be a larger and more well known condition. Millet is gluten-free, so Celiac sufferers can turn to millet as their source of grains. In terms of basic food staples that are praised as the simplest and most valuable additions to diets around the world, millet provides the most energy, as well as the most fat and B-vitamins. Health Benefits of Millet Grain
1.Before you think that millets are just an alternative to regular cereal grains, we let you in on the health benefits of millets. Similarly, millets for weight loss shouldn’t be the only thing you should be searching for!
2. Millets are as nutritious as Fruits and Vegetables We aren’t pitting one food group against the other but this is what research has to say. Scientists from Cornell University have found that millets are not any lesser than fruits or vegetables in their antioxidant activity.
3.According to their research, most of the studies have explored the ‘free’ forms of antioxidants seen amply in fruits and vegetables. But the difference is that these antioxidants in millets are in the bound form which needs to be released on fermentation by bacteria. Thus the health benefits of millets are at par with vegetables.
4. Millets help to prevent Gallstones Studies have shown that consuming foods high in insoluble fibre has the ability to prevent the occurrence of gallstones. The Nurses Health Study found that people eating both soluble and insoluble fibre reported 13% lower risk of gallstones. However, those who ate more of insoluble fibre reported a greater risk reduction in the occurrence of gallstones that is around 17%. So you can eat the millet grain to prevent gallstones in the future.
* Millets is filled with nutrition
* Millets contains 15% of protein and rich in fiber
* Millets are rich source of vitamins and iron content
* Millets are Low Glycemic Index value
* Millets contains high amount of phosphorus helps to strengthen the body cells
* Millet comes packed with amino acids and antioxidants
* Millets helps to retain the natural moisture content in the skin, also enhance the hair health
* Millets contains high amount of lecithin and is excellent for strengthening the nervous system
* Ragi is commonly consumed millets. Due to its nutritional value, it can be considered a good replacement for rice and wheat.
* It is also a rich source of calcium and other essential minerals.
* Studies have suggested that Ragi has a positive effect on blood glucose
* Losing weight: Finger Millet gets digested at a slower rate thus keeps one away from in-taking excessive calories.
* Bone health: Finger Millet is rich in Calcium which helps in strengthening bones. It is an excellent source of natural calcium for growing children and aging people.
* Finger Millet’s phytochemicals help in slowing digestion process. This helps in controlling blood sugar level in condition of diabetes.
* Finger Millet is rich in Amino Acids which are vital in normal functioning of body and are essential for repairing body tissues.
* Tamil-Kelvaragu, Telugu-Ragulu, Kanada-Ragi, Malayalam-Koovarugu, Hindi-Mandua
* A study has revealed that Pearl millet or Bajra has iron content 8 times higher than rice.
* Bajra is also rich in protein, fibre, and other minerals such as calcium and magnesium.
* Because of its nutritional value, it can also make for a good lactagogue. Therefore, it induces lactation and helps in efficient milk secretion.
* Apart from Rajasthan and Gujarat, bajra is widely consumed in rural India and is one of the oldest cultivated grains but people living in urban cities seem to have forgotten this coarse grain and its multiple health benefits.
* Reasons you should include bajra in your diet
a) Powerful for controlling diabetes: Because of its high fibre content,
b) Weight loss: Being high in fibre content,. This way, bajra curbs hunger for a long span of time.
c).Reduces cholesterol: It contains phyto phytic acid believed to increase cholesterol metabolism.
d).Helps in digestion: Bajra is rich in insoluble fibre that aids digestion. e).Helps prevent cancer: Bajra has cancer-protecting properties.
*Tamil-Kambu, Telugu-Gantilu, Kanada-Sajje, Malayalam-Kambam, Hindi-Bajra
* Detoxifies the body & Lowers bad cholesterol levels
* Prevents Type-II diabetes & Reduces high blood pressure
* Aids in treating respiratory conditions such as asthma
* Reduces the risk of gastric ulcers & Provides relief from constipation, bloating and cramps
* Little millet is also a great millet option for those looking to lose weight. It can be consumed as a rice replacement. It is high in fibre and filled with numerous minerals such as potassium, zinc, iron and calcium. It is also packed with the health benefits of vitamin B and works as an antioxidant for our body, once consumed.
* The little millet may be called little but in no means its nutritional content is little. It is a rich source of B-vitamins, minerals like calcium, iron, zinc, potassium among others.
*Little millet contains around 5.2 grams of fat with a good content of unsaturated fat that ensures a healthy metabolism and subsequently, a healthy weight loss.
* Its high fibre content is yet another advantage making it an ideal replacement for rice in foods like Pongal or even kheer.
* When compared to rice, Little Millet health benefits is highly nutritious, non-glutinous and alkaline food. It is high in minerals like iron, magnesium, phosphorous and potassium. It is a smart carbohydrate with lots of fiber and low simple sugars. Little millet is a good source of protein for vegetarians.
* Tamil-Samai, Telugu-Sama, Kanada-Same, Malayalam- Chama, Hindi-Kutki
* Anti-diabetic:Kodu millet intake is found to reduce fasting blood glucose level and promotes significant increase in serum insulin level. The anti-diabetic compounds in Kodo are quercetin, ferulic acid, p-hydroxybenzoic acid, vanillic acid and syringic acid.
* It is easy to digest and is rich in phytochemicals and antioxidants, all of which help prevent major lifestyle diseases. For weight loss enthusiasts, this is the millet that will assist in healthy weight loss. Cook it like rice once in a while and relish it without any guilt.
* Kodo millet has shown to reduce knee and joint pain and helps regularize menstrual cycle in women among others. This is attributed to high mineral content like calcium, magnesium, and iron.
* Kodo millets contain no gluten and are good for people who are gluten intolerant.
* Regular consumption of kodo millet is very beneficial for postmenopausal women suffering from signs of cardiovascular disease, like high blood pressure and high cholesterol levels.
* Kodo Millet helps in controlling Blood sugar and Cholesterol.
* It is easy to digest, contains a high amount of lecithin and is excellent for strengthening the nervous system.
* It is rich in photo chemicals, phytate that helps in reduction of cancer risks.
* Also, it is good for diabetics, its anti – diabetic compounds like quercetin, ferulic acid, p – hydroxybenzoic acid, vanillic acid and syringic acid from Varagu prevents obesity.
* Tamil-Varagu, Telugu-Arikelu, Kanada-Harka, Malayalam-Varagu, Hindi-Kodra
* Barnyard millet is one of the best millets to include in our everyday diet. It has a considerable amount of fibre that helps maintain satiety.
* Apart from this, this millet is a rich source of bone-building minerals like calcium and phosphorus.
* Its good antioxidant profile helps in improving the complications of non-communicable diseases and degenerative disorders like diabetes, cardiovascular diseases, etc
* Therefore, it can be considered as an ideal replacement for rice in dosa/idli/dhokla batters.
* Its good antioxidant profile helps in improving the complications of non-communicable diseases and degenerative disorders like diabetes, cardiovascular diseases, etc.
* Low in Calories. A serving of barnyard millets (25g, raw) gives 75 calories and 1.5g of protein. Barnyard millet is a good source of highly digestible protein and at the same time is least caloric dense compared to all other cereals. It is a grain which makes one feel light and energetic after consumption
* Rich in Fiber:The high fiber content helps in preventing constipation, excess gas, bloating and cramping. It is an excellent source of dietary fiber with a good amount of both soluble and insoluble fractions
* Low Glycemic Index:The carbohydrate content of barnyard millet is low and slowly digestible, making the barnyard millet a low glycemic index food.
* Gluten-Free Food:Like all millets, the barnyard millet is gluten-free. It is an appropriate food for patients who are intolerant to gluten (those with celiac disease).
* Good Source of Iron:barnyard millet have shown to contain high amounts of iron (18.6 mg in 100g of raw millet) which was the richest amongst all millets and cereal grains
* Tamil-Kuthiraivaali, Telugu-Odalu, Kanada-Oodhalu, Malayalam-Kavadapullu,Hindi-Jhangora
* Rich in antioxidants, vitamins and iron & Enhancing metabolism
* Foxtail millet is available in the form of rice, semolina (Rava) or fine-textured flour.
* Like other millets, foxtail millet is rich in complex carbohydrates – the kind which doesn’t increase the blood sugar levels immediately but slowly releases glucose into the bloodstream.
* It is rich in dietary fibre and minerals like iron and copper. Due to this, it helps to reduce the levels of bad cholesterol and keeps the immune system strong as well.
* Its importance as a diabetic-friendly, highly nutritious. It is rich in dietary fiber (6.7%), protein (11 %) and low in fat (4%).
* Foxtail Millets lowers the risk of diabetes. It helps to lower blood glucose levels and improve insulin response in the body. The magnesium content in it helps the secretion of insulin and manages metabolism of glucose in the body.
* It has low Glycemic Index, which ranks carbs by how much they raise food glucose levels compared to a reference food. Therefore, millets increase satiety, decrease hunger and slows
* down the rate of digestion. Millets release sugar slowly in our blood and enable to work for long durations.
* Tamil-Thenai, Telugu-Korra, Kanada-Navane, Malayalam-Thina, Hindi-Kangni
* Proso millet is rich in protein and has complex carbohydrate. This millet is of low glycaemic index.
* It has a high content of antioxidants and minerals like magnesium, potassium, and phosphorus. This helps in preventing conditions like osteoporosis.
* Apart from these, it is also a rich source of essential phosphorous. It also provides nutrients such as iron, zinc, fiber and vitamin B6, which are essential for our day to day functioning.
* Regulate Blood Glucose Levels. Millets, when compared to wheat and maize, are high on nutrients, gluten-free and have a low glycemic index of 54-68
* Proso millet contains high lecithin which supports the neural health system
* Considering all these benefits, The world has recently realized the wealth of nutrients that millets contain. It is being hailed as a super food, even called as a miraculous food product. Reason - Millet benefits our bodies by strengthening our immunity, keeping diseases in check and also aiding weight loss. Unlike other cereals, millets take longer to break down in the body and so, keep us satiated for longer.
* Tamil-Panivaragu, Telugu-Varigulu, Kanada-Baragu, Hindi-Barri
* We all are familiar with jowar and jowar rotis. Jowar is very popular millet and research has revealed that it is very good beneficial for weight loss.
* If we remember, many grandmas prefer jowar rotis over regular wheat rotis, all thanks to its benefits. The calcium content in jowar is closely similar to the calcium content in wheat and rice.
* It is also packed with iron, protein, and fibre. Research has found that a typical sorghum wax is rich in policosanols which helps in reducing the levels of cholesterol
* Improves digestion. Jowar contains a good amount of fibre, around 48 per cent of what is required by our body on daily basis.
* Boosts Circulation: Iron and copper are two important minerals found in jowar. These minerals come together to play a key role in improving the body’s blood circulation.
* High Protein: One cup of jowar has 22 grams of protein, which supplies the body with energy as well as aids in cell regeneration.
* Since jowar is a gluten-free grain, even people who are gluten intolerant can have it. It is worth mentioning that millets solve nutrition-related problems since it is a rich source of micro-nutrients.
* Quinoa is also a whole grain that is gluten free. Quinoa is a common staple ingredient for people with celiac disease as it’s a great gluten free whole grain substitute for pasta
* This whole grain is an excellent source of fiber in meals, but takes some getting used to when you’re learning how to cook it.
* Quinoa, in comparison, is a staple food for many in the Andes, which is where most of the quinoa consumed in the United States is from. In addition, quinoa comes in more than 120 varieties and is typically eaten as a side dish or used in cereals, crackers, and granola.
* As you can see, both millet and quinoa are wonderfully nutritious grains with their own unique characteristics and benefits. If you are in a rush and need something easy, quinoa may be your go-to.
* Quinoa (pronounced KEEN-wah) has recently become popular in the United States as a nutritional powerhouse. Compared to many other grains, quinoa has more protein, antioxidants, minerals And fiber
* Because of its high fiber and protein content, quinoa makes you feel full for longer. There’s also reason to believe that it can help lower your risk for high blood pressure and high cholesterol, although more research is needed.
* Managing total carbohydrate intake per meal is very important for blood sugar regulation. One cup (189 grams) of cooked quinoa contains about 40 grams of carbohydrates.
A one-ounce (28 grams) serving of chia seeds contains
1. Fiber: 11 grams.
2. Protein: 4 grams.
3. Fat: 9 grams (5 of which are omega-3s).
4. Calcium: 18% of the RDI.
5. Manganese: 30% of the RDI.
6. Magnesium: 30% of the RDI.
7. Phosphorus: 27% of the RDI.
* They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.
* Chia seeds really are an excellent protein source — especially for people who eat little or no animal products.
* Its soluble fiber absorbs large amounts of water and expands in your stomach, which should increase fullness and slow the absorption of food
* In fact, chia seeds contain more omega-3s than salmon, gram for gram.
* Chia seeds are high in several nutrients that are important for bone health.This includes calcium, phosphorus, magnesium and protein.
* Chia seeds are not only rich in nutrients, omega-3 fat, antioxidants and fiber but also easy to prepare. People commonly add them to their porridge or smoothies.
*A typical serving size for ground flax seeds is 1 tablespoon (7 grams).
*Just one tablespoon provides a good amount of protein, fiber and omega-3 fatty acids, in addition to being a rich source of some vitamins and minerals.
*One tablespoon of ground flax seeds contains the following (1):
• Calories: 37, Protein: 1.3 grams
• Carbs: 2 grams, Fiber: 1.9 grams
• Total fat: 3 grams, Saturated fat: 0.3 grams
• Monounsaturated fat: 0.5 grams, Polyunsaturated fat: 2.0 grams
• Omega-3 fatty acids: 1,597 mg, Vitamin B1: 8% of the RDI
• Vitamin B6: 2% of the RDI, Folate: 2% of the RDI
• Calcium: 2% of the RDI, Iron: 2% of the RDI
• Magnesium: 7% of the RDI, Phosphorus: 4% of the RDI
• Potassium: 2% of the RDI
* Flax seeds are a good source of plant-based protein and can be an alternative protein source for people who do not eat meat.
* Flax seeds may lower blood sugar due to their insoluble fiber content. They can be a beneficial addition to the diet of people with diabetes.
* It is gluten-free and rich in nutrients that are essential for the body.
* It is an incredibly useful source of natural fiber as compared to other food grains.
* Brown Top Millet comprises 12.5% fiber, which acts as a medicine to deal with several lifestyle diseases.
* Consumption of Brown Top Millet regularly leads to a lower risk of cardiovascular diseases, duodenal ulcers, and hyperglycemia or diabetes.
* Brown Top Millet is signal grass and is one of the rarest millets found. This millet seed can be grown in a variety of soils and climates. It is native to India and grows well in the dry lands of Karnataka and Andhra Pradesh border areas
* Strengthens Bones: Brown Top Millet consists of excessive quantities of calcium that is important for bone growth and protection. It without a doubt contains one of the maximum absorbable sources of calcium determined amongst food stuffs
* Useful in stopping pellagra and different Niacin structured disease: Pellagra is a condition in which the pores and skin will become scaly and hard and starts falling off. This is prompted because of the deficiency of niacin. Brown Top Millet has a totally high content of niacin. Accordingly people whose diets are based mainly meat avoid niacin deficiency by consuming every day portions of millet.
* Red rice is the recent buzz in the world of diet as it is said to promote weight loss. The fat content in red rice is zero, hence its consumption can never add every an extra pound to your body
* Red Rice takes significantly longer cooking time than white rice. To cook one cup of red rice, two-and-a-half cups of water is needed and it takes about 40 minutes for it to cook completely.
* Red rice has 10 times more antioxidants than brown rice. Red rice is also very rich in essential nutrients, iron, vitamin, phosphorus and fiber
* Red rice is a kind of unpolished rice which has higher nutritional value compared to white rice or even polished rice.
* Red rice is a great source of iron or manganese. Mangan, who was simply instrumental in producing energy for the body is a vital element of the enzyme and is also an anti-oxidant that may safeguard the body from free-radicals which are formed once the energy produced
* By consuming only one serving of red rice, can meet 23 percent of vitamin B6, the quantity required for the functioning of the organ
* Red rice will help you decrease the desire to eat and may cause you to feel fuller for the really long time
* Red rice is additionally loaded with effective anti-oxidants which are extremely therapeutic for the skin
* The deep black or the purple hue of the black rice is a marker of its high antioxidant properties.
* The phytonutrients present in black rice help cleanse the body of disease causing toxins (caused by free radicals). Black rice helps the liver (one of the most significant detoxifiers of the body) eliminate unwanted substances through its antioxidant activity.
* The black rice has about 3 grams of fiber per half cup serving. This rich fibre content helps regulate the bowel movements, prevent constipation, diarrhea and bloating
* The fibre helps bind the toxins and waste within the digestive tract, and flush it all out of the system on completion of the cycle of digestion.
* Preventing Risk of Obesity: For people battling obesity, black rice is the best variant of rice to consume. Full of fibre, black rice not only gives you the feeling of being full, thus preventing overeating
* Eating black rice may have a positive impact on your healthy cholesterol levels too. The anthocyanins phytochemicals found in black rice, reduces the Low Density Lipo-protein (LDL) cholesterol also known as the bad cholesterol, which is a common contributor to cardiovascular diseases