1. What are millets?
Millets are a group of small-seeded cereals that have been around for thousands of years. They were once a staple food in many parts of the world, including Asia, Africa, and parts of Europe. However, they have fallen out of favor in recent years in favor of more “modern” grains like wheat and rice.
However, millets are making a comeback as a superfood for a number of reasons. They are packed with nutrients, including vitamins, minerals, antioxidants, and fiber. They are also gluten-free and have a low glycemic index, making them a great choice for people with celiac disease or diabetes.
If you are looking for a nutritious and delicious way to improve your health, then look no further than millets! Here are 10 reasons why millets are the new superfood.
2. The nutritional powerhouse
Millets are a nutritional powerhouse, providing many essential vitamins and minerals. They also contain important antioxidants, which help fight chronic disease. Millets are a good source of plant proteins, and they offer beneficial outcomes in terms of both prevention and management of various chronic diseases.
The nutritional content of millets varies, but they are generally rich in dietary fiber, essential vitamins, minerals and docosahexaenoic acid (DHA). They provide complex carbohydrates, fatty acids, and various other nutrients. They are especially high in B vitamins such as riboflavin and niacin. Millets are gluten-free, making them a great choice for those with celiac disease or gluten intolerance.
The high nutritional content in millets makes them the perfect choice for people who want to stay healthy while still enjoying great-tasting food. From millet porridge to millet-based salads and even dessert, there are so many delicious ways to enjoy this nutritious superfood.
3. The gluten-free grain
Millets are a naturally gluten-free grain, making them a great choice for individuals with celiac disease or gluten intolerance. Unlike wheat, millets contain no gluten proteins. This makes them safe for consumption and allows them to be enjoyed as part of a gluten-free diet.
Gluten-free grains can be difficult to find and are often more costly than gluten-containing grains. Millets offer a great option since they are a naturally gluten-free grain and are relatively affordable. Plus, they are versatile and can be enjoyed in recipes such as millet porridge, salads, or even dessert.
The gluten-free property of millets makes them a great alternative to wheat-based products and a healthy choice for individuals following a gluten-free diet. The health benefits, combined with the delicious flavor, make millets a versatile, nutritious, and gluten-free grain.
4. Millets for better blood sugar control
Millets have been known to have a positive impact on blood sugar levels due to their low glycemic index (GI). This means that they release energy slowly over a period of time, avoiding sudden spikes in blood sugar levels, which is important in controlling diabetes and insulin sensitivity.
This low GI makes millets a suitable choice for diabetics and those with blood sugar sensitivity. Plus, millets are high in fiber which helps slow digestion and allow your body to better process nutritional elements.
The moderate protein content and essential fatty acids found in millets also provide other beneficial effects associated with better blood sugar control. These nutritional components can help your body better absorb, process, and use glucose.
In addition, the low GI index, high fiber content, and essential fatty acids found in millets make them an excellent choice for helping improve blood sugar levels and managing diabetes.
5. Millets are rich in antioxidants
Millets are packed with antioxidants that can help protect your body from damage caused by free radicals. Free radicals are compounds that naturally form in the body as a result of normal metabolic processes, but also form due to exposure to toxic elements or pollutants in the air, water, or food.
Antioxidants help neutralize and eliminate these free radicals, thus providing a protective layer to organs and tissues. Millets are particularly rich in flavonoids, a type of antioxidant, which has anti-inflammatory, anti-allergic, and anti-cancer properties. In addition, they contain phenolic compounds, which are also known to possess various health benefits.
The vitamins and minerals found in millets also act as antioxidants, further bolstering their disease-fighting powers. They are rich in vitamins A, E, and B-complex, as well as minerals such as zinc, iron, and selenium, all of which can help protect the body from damage caused by free radicals.
6. Millets can help in weight loss
Maintaining a healthy weight is a key component of overall health, and one of the ways millets can help. They contain soluble fiber, which can help you feel full without consuming too many calories. In fact, studies have shown that average caloric intake is lower when millets are consumed as a part of a balanced diet, when compared to other grains.
What's more, millets contain magnesium, a mineral believed to aid in weight loss. Magnesium helps regulate blood sugar levels, which can have a beneficial effect on weight. It can also help control cravings and allow you to maintain a healthy diet.
Overall, incorporating a healthy diet that includes millets can help reduce calorie intake and aid in supporting weight loss goals.
7. Millets promote healthy digestion
Good digestion is essential to health and wellbeing, and millets can help improve it. They are considered a low glycemic index (GI) food, meaning they release glucose into the bloodstream slowly. As a result, they may help reduce the risk of developing diabetes and may help people with diabetic conditions to better manage their blood glucose levels.
Millets are also a source of insoluble fiber, which helps with the digestion process and bulks up stool. This can help reduce constipation, gas, bloating and other digestive issues. The high levels of insoluble fiber in millets make them an ideal choice for people with digestive issues, such as irritable bowel syndrome (IBS).
And lastly, millets contain magnesium and zinc, two minerals that help in metabolising proteins, carbohydrates and fats, allowing for improved digestion and absorption of these essential nutrients.
8. Millets are good for heart health
Millets are rich in minerals like phosphorus, magnesium, calcium, and iron which are essential for the health of your heart. They also contain dietary fibers which can reduce the absorption of cholesterol, decreasing the risk of stroke and heart disease. B-vitamins in millets play a role in heart health as well by helping to break down a particular type of fat (triglycerides) in the blood.
Moreover, regular consumption of millets can make up for the lack of omega-3 fatty acids in your diet by reducing inflammation. This can further lower your risk for cardiovascular disease. Additionally, the high levels of phosphorus can help maintain your arterial walls, reducing your risk for heart attack and stroke.
9. Millets can help in managing diabetes
Diabetes is a common chronic condition that affects millions of people around the world. Many of these people rely on medications to maintain their blood sugar levels, but millets can play a role in managing this condition as well.
The dietary fibres present in millets can help reduce the risk of diabetes. This is because the body breaks down and absorbs dietary fibers slowly, which helps maintain a more controlled blood sugar level. Additionally, millets can help with insulin resistance which is common in people with type 2 diabetes. Millets are also high in magnesium, which helps reduce fasting blood sugar levels and improve the action of the insulin that the body produces.
Moreover, millets are low in glycemic index which is good for people with diabetes. This means that the blood sugar levels do not spike after eating millets. A diet containing more millets can also help in reducing weight and managing body weight which is often associated with diabetes.
10. Millets are a great vegan and vegetarian protein source
Millets are a great plant-based source of protein and make a great addition to any vegan or vegetarian diet. In comparison to other grains, millets contain more protein than rice, wheat, and corn. According to the Journal of Food Science, finger millet has the highest amount of protein, containing as much as 11.62%. This percentage is higher than rice, wheat, and corn.
The protein found in millets is also a complete protein, meaning it contains all nine essential amino acids. That makes it one of the few plant-based proteins that can provide our bodies with essential amino acids.
Millets are also high in essential vitamins, minerals, and fibre, which can help support a healthy digestive system. They are naturally gluten-free and low in calories, which makes them great for weight loss and maintenance.
Svasthyaa has a range of organic millet ready to eat snacks. Click the link below to explore our range of healthy snacks.