Millets & Their Health Benefits New research has shed light on the potential use of millets in therapeutic diets. Millets also contain several bioactive phytochemicals including feraxans, lignans, ß-glucan, inulin, resistant starch, sterols and phenolic compounds (e.g., ferulic acid, caffeic acid and quercetin). Studies have supported the role of polyphenols in antioxidant, anti-inflammatory, antiviral and neuroprotective activities, which have shown to be beneficial against cardiovascular disease, diabetes, high blood pressure, high cholesterol, inflammatory diseases, metabolic syndrome.
Sorghum is rich in a variety of nutrients, including B vitamins (thiamine, riboflavin, niacin, folic acid and beta carotene), which play an essential role in metabolism, nerve cell development and boosting health of hair and skin. Sorghum is rich in antioxidants such as flavonoids, phenolic acids and tannins. Eating a diet rich in these antioxidants can lower oxidative stress and inflammation in your body. It also contains the goodness of iron that is important for immunity, energy and overall vitality. Also known as jowar, sorghum is a rich source of carbohydrates and can be an excellent source of energy. It also has about 10 % protein—the protein in sorghum is prolamin (kaffirin), which has a unique feature of lowering digestibility upon cooking. This may be a health benefit for certain dietary groups. A great source of plant-based protein, it provides as much of it as quinoa, known for its high protein content. Protein as we know is essential for healthy growth and development.
Sorghum is packed with dietary fibre (10.22%)—mainly the insoluble variety (83.1% of the total fibre) and can help lower cholesterol levels due to the presence of policosanols and protect against heart disease. The insoluble dietary fibre of sorghum and millet may reduce transit time of food in the gut and prevent gastrointestinal problems. A diet rich in fibre, it also helps to manage weight, stabilize blood sugar levels and prevent constipation. A gluten-free grain, jowar is ideal for those who show an intolerance towards gluten. It is easy to replace rice or quinoa with whole sorghum in most recipes.
This gluten-free grain is low in calories and packed with healthy nutrients that may aid weight loss, improve blood sugar levels and help support healthy hair, skin and nails owing to their protein content. Bajra also helps overcome fatigue, improves digestion and is a natural detoxifier. It is said to boost bone health and may also helps fight against PCOS. This millet scores high on energy values compared to the staple cereals but have a lower proportion of carbohydrates than the others. It is high in amylose starch (20–22%), and dietary fibre (11.5 %) in it helps in exhibiting a lower glycaemic response. Hence, it is recommended that people with diabetes eat pearl millet. Pearl millet contains 10.96 % proteins and is an excellent source of plant-based protein. Its B vitamins are particularly useful in preventing hair loss. It is naturally gluten-free, making it suitable for people with gluten sensitivity and Celiac disease. Another advantage of pearl millet is that it is loaded with omega-3 fatty acids and other nutritional fatty acids good for our heart health and general well-being. Bajra is high in antioxidants, polyphenols and phytochemicals that contribute to optimal health for humans.
Rich in micronutrients such as iron, calcium, zinc, copper, potassium, magnesium, phosphorus, manganese and B-vitamins it has the highest proportion of niacin in it among cereals. Bajra, therefore, is an excellent cereal option for a healthy diet or as a substitute for wheat. You can also blend bajra with wheat to boost its goodness.
This millet is low in calorie, high in fibre and iron and nutritionally dense overall. It is the ideal millet for weight loss, being a good source of easily digestible plant protein. It has the highest proportion of fibre among all the millets, which makes it good for gut health and as a fighter of cholesterol. Sanwa or barnyard millet is rich in calcium and phosphorous, which helps in bone building— growing children could do well with this variety of millet. It has plenty of iron, which makes it a great source of this mineral for vegetarians. Those looking to reduce their blood lipid profile can include barnyard millet in their diet. With a low-glycaemic index, barnyard millet is also a great source of nutrition for diabetics.
Finger millet, also known as ragi, is a type of cereal crop that belongs to the grass family, Poaceae. It is a nutrient-rich food that has been a staple in many cultures, particularly in Asia and Africa, for centuries. Here are some of the benefits of finger millet. High in Fiber: Finger millet is rich in dietary fiber, which can help with digestion, prevent constipation, and support healthy blood sugar levels. Protein-rich: Finger millet is a good source of protein, making it an excellent option for vegetarians and vegans. Gluten-free: Finger millet is gluten-free, making it a great option for people with gluten intolerance or celiac disease. Rich in Minerals: Finger millet is rich in minerals like calcium, iron, potassium, and zinc, which are essential for maintaining good health. Antioxidant Properties: Finger millet contains antioxidants that can help protect the body against free radicals and oxidative stress. Supports Healthy Bones: Finger millet is rich in calcium, which is essential for maintaining healthy bones and teeth. Can Help Lower Cholesterol: The fiber and antioxidants in finger millet may help lower cholesterol levels and improve overall heart health. Supports Healthy Gut Bacteria: Finger millet is a prebiotic, meaning it feeds the good bacteria in the gut, supporting a healthy gut microbiome. May Help Manage Blood Sugar: Finger millet has been shown to have a positive effect on blood sugar levels in people with diabetes. It Supports Healthy Hair and Skin: The antioxidants and minerals in finger millet may help promote healthy hair and skin. Overall, finger millet is a nutritious food that offers numerous health benefits, making it a great addition to a healthy diet.