Millets: Overview
Millets are a group of small-seeded grasses that are grown primarily for their edible seeds. They are considered to be highly nutritious and are often used as a staple food in many parts of the world, particularly in Africa and Asia. Some common types of millets include pearl millet, foxtail millet, finger millet, and proso millet.
Millets are known for their high levels of protein, fiber, and minerals such as iron and magnesium. They are also a good source of antioxidants and have been shown to have a lower glycemic index than other staple grains like rice and wheat. This means that they can help to regulate blood sugar levels and may be beneficial for people with diabetes.
In addition to being nutritious, millets are also considered to be highly resilient crops. They are able to grow in a wide range of conditions, including poor soil and low rainfall. This makes them well-suited to growing in regions that are prone to drought or other forms of environmental stress.
While millets have traditionally been used as a staple food in many parts of the world, they have become less popular in recent years due to the increasing availability of other grains like rice and wheat. However, there has been a renewed interest in millets in recent years as people become more aware of their health benefits and the potential of millets to provide food security in regions that are prone to drought and other forms of environmental stress.
Overall, millets are a highly nutritious, resilient, and versatile group of grains that have the potential to play an important role in addressing food security and nutrition challenges in many parts of the world.
Nutritional Composition of Millets
- Pearl millet (Bajra): It contains 343 calories, 72 grams of carbohydrates, 11 grams of protein, 2 grams of fat, and 6 grams of fiber. It’s also a good source of minerals such as iron, magnesium, and phosphorus.
- Finger millet (Ragi): It contains 365 calories, 78 grams of carbohydrates, 7 grams of protein, 3 grams of fat, and 4 grams of fiber. It’s also a good source of minerals such as iron and calcium, and vitamins such as niacin and riboflavin.
- Foxtail millet (Kangni): It contains 365 calories, 78 grams of carbohydrates, 7 grams of protein, 3 grams of fat, and 4 grams of fiber. It’s also a good source of minerals such as iron and potassium, and is rich in antioxidants.
- Kodo millet (Kodra): It contains 361 calories, 78 grams of carbohydrates, 7 grams of protein, 3 grams of fat and 4 grams of fiber. It’s also a good source of minerals such as phosphorus and magnesium.
- Proso Millet (Barri): It contains 365 calories, 78 grams of carbohydrates, 7 grams of protein, 3 grams of fat and 4 grams of fiber. It’s also a good source of minerals such as phosphorus and magnesium.
It’s important to note that the nutritional composition of millets can vary depending on the variety and the growing conditions. Also, the above data is for raw millets, and the nutritional content may vary when millets are cooked or processed.
In conclusion, millets are a highly nutritious and versatile group of grains that are a good source of carbohydrates, protein, fiber, vitamins, and minerals. They are also gluten-free, making them a good option for people with celiac disease or gluten intolerance. Eating a diet that is rich in a variety of millets can help to ensure that you get all the essential nutrients that your body needs. Consult with a registered dietitian or a healthcare professional for personalized recommendations.
Nutritional Composition of White Rice
- White Rice (long grain, cooked): It contains 130 calories, 29 grams of carbohydrates, 2.6 grams of protein, 0.4 grams of fat, and 0.4 grams of fiber. It’s also a good source of thiamine also known as Vitamin B1 which is important for energy metabolism and nerve function.
White rice is low in fiber, with only 0.4 grams of fiber per 100 grams serving. Fiber is an important nutrient for maintaining a healthy digestive system and regulating blood sugar levels. It is also low in other essential micronutrients such as Vitamin A, Vitamin C, Calcium and Iron.
White rice is also low in essential amino acids, meaning it does not provide all the essential amino acids that the body needs to function properly. For example, it is low in lysine, an essential amino acid that is important for the growth and repair of tissues in the body.
It’s important to note that white rice is often enriched with vitamins and minerals, such as iron and thiamin, to make up for the loss of nutrients that occur during the milling process.
In summary, white rice is a good source of carbohydrates but is low in essential nutrients like fiber, vitamins, and minerals. It is also low in essential amino acids. Eating a diet that is rich in a variety of whole grains, such as millets, oats, barley, quinoa, and brown rice, is a better option to ensure that you get all the essential nutrients that your body needs. Consulting a registered dietitian or healthcare professional for personalized recommendations is recommended.
various Indian dishes of millet
- Ragi dosa: This is a popular South Indian dish that is made from finger millet (ragi) flour. The dough is made by mixing ragi flour with water and spices, and then it’s poured onto a hot griddle to make a crispy and delicious dosa.
- Bajra roti: This is a traditional Indian bread that is made from pearl millet (bajra) flour. The dough is made by mixing bajra flour with water and spices, and then it’s rolled out and cooked on a hot griddle. Bajra roti is typically eaten with curries or dals.
- Jowar ki roti: This is a flatbread that is made from sorghum millet (jowar) flour. Jowar ki roti is typically eaten with curries or dals.
- Kodo millet upma: This is a savory breakfast dish that is made from kodo millet (kodra). The millet is cooked with vegetables, spices and nuts to make a delicious and nutritious dish.
- Foxtail Millet Pulao: This is a one-pot dish which is made from foxtail millet (kangni) which is cooked with vegetables, spices and nuts. It’s a delicious and nutritious dish which is perfect to pack for lunch or to have as a dinner.
- Ragi Mudde: This is a traditional dish of KarnATAKA, made from finger millet (ragi) flour, it’s a ball-shaped dish which is usually eaten with sambar or any dal.
These are just a few examples of the many delicious Indian dishes that feature millets. Millets can be used in a wide variety of dishes, from breakfast to dinner, and can be enjoyed in both sweet and savory preparations. Incorporating millets into your diet is a great way to add more nutrition and variety to your meals.
what are the benefits of millets in diabetes control and blood pressure control
The glycemic index (GI) is a scale that measures how quickly a food raises blood sugar levels. Foods with a high GI are quickly absorbed and cause a rapid spike in blood sugar, while foods with a low GI are absorbed more slowly and cause a slower and more gradual rise in blood sugar. Millets have a low GI, which means that they are absorbed more slowly and cause a slower and more gradual rise in blood sugar. This can help to regulate blood sugar levels and prevent blood sugar spikes, which are often associated with diabetes.
In addition to their low GI, millets are also high in fiber, which can help to promote healthy digestion and reduce the risk of constipation. Fiber can also help to regulate blood sugar levels by slowing down the absorption of carbohydrates. A diet that is high in fiber is also known to help in weight management, which is beneficial for people with diabetes as it can help to reduce the risk of complications such as heart disease and nerve damage.
High blood pressure, also known as hypertension, is a major risk factor for heart disease and stroke. A diet that is high in fiber has been shown to help lower blood pressure levels by reducing the absorption of salt and promoting healthy blood flow. Millets are a good source of potassium which is known to have a blood pressure-lowering effect, as it counteracts the effects of sodium, which can raise blood pressure.
In conclusion, incorporating millets into your diet is a great way to support diabetes and blood pressure control. They have a low glycemic index, high fiber content, and rich in nutrients that can help regulate blood sugar levels and support overall health. It’s important to consult with a registered dietitian or healthcare professional for personalized recommendations for diabetes and blood pressure management. Incorporating millets in your diet as a replacement of refined grains like white rice and wheat can help in better managing diabetes and blood pressure.