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Millet :
Millet are the cereal grain. Countries of Asia and Africa commonly consume them. They are the best source of complex carbohydrates.
Besides this, they also contain protein and fiber in higher amounts. This article discusses the common types of millets and the pros and cons of consuming it.
1. Sorghum :
Sorghum is one of the popular millet. It is having numerous health benefits. As it is rich in potassium and phosphorus it helps to lower cholesterol levels and manage high blood pressure.
Besides this, the grain is rich in protein, iron and copper which helps in cellular function and repair.
Most importantly the Grain is rich in fiber and gluten-free grain. it is also good for digestion and gluten intolerant people can also consume it.
So Sorghum should be a part of your daily diet.
2. Finger millet:
Finger millet (Ragi) is also one of the most popular millet. Due to its high nutritional value it is considered as a topmost grain.
Those with gluten intolerance should adopt this grain as part of their diet.
It is also rich source of calcium. About 350 milligram of calcium is present in hundred grams of finger millet(Ragi).
Therefore growing children, women, and elderly people who have high calcium needs should take this millet regularly.
Studies show that Finger millet is also a good option for people suffering from diabetes.
This is due to the fact that it help in controlling blood sugar levels.
3.Pearl millet:
They are the best millets for weight loss. This is due to the fact that it consists of fiber in ample amount which helps you to achieve your weight loss goal.
It also helps to control high blood sugar and reduce cholesterol.
Besides this, it also contains protein and iron in ample amounts. In fact, the iron content of pearl millet is 8 times as high as other grains.
it is also the crop with the highest yield potential under drought and high-temperature conditions.
4. Foxtail millet :
The second most widely cultivated millet in India is fox tail millet .
The low-fat content of this millet is good for people trying to lose weight. It is also rich in protein, dietary fiber, vitamins, and minerals.
Studies show that fox tail millets also helps in controlling diabetes. This is due to the fact that they contain complex carbohydrates in ample amounts.
Therefore the blood sugar does not increase immediately after consumption of meal. Instead it slowly releases the glucose in the bloodstream.
5. Barnyard Millet:
Barnyard millet is one of the best millets. It is low glycemic index food. It is also low in calories and rich in fiber.
All these factors makes it a ideal food for diabetics.
It also contains useful minerals like phosphorus and calcium in high amounts.
Thus it is excellent for strong bones. Therefore growing children should include it in their daily diet.
It is also known as Sanwa rice.
Since it tastes similar to broken rice when cooked.
It is the fastest-growing crop. Because this crop is having a duration of 45 days.
6. Kodo millet:
Kodo millet founds its origin in West Africa. But now India produces it mainly. Besides this Indonesia, Thailand, West Africa, Vietnam, Philippines, etc.also produces this grain.
It is a good substitute for rice. Although it resembles rice but is much richer in fibers, protein, and mineral content.
This is the best grain for peoples trying to lose weight. Besides this It also contains antioxidants. Therefore it is good for people having diabetes, hypertension, and cholesterol problems,
It also helps in joint pain and knee problems.
This is due to the presence of minerals like iron, calcium, and magnesium in high amounts.
7. Proso millet:
They are one among the important millets.It contains protein as well as complex carbohydrates in high amounts
This crop completes its duration in short period. (Grown within 60-90 days).
It is also having low water requirements . Therefore it has better prospects for cultivation in drought-affected areas or dry land regions.
However developed countries use this crop mainly as livestock feed .
Mankind has yet to adopt this grain as mainstream millet.
8. Little millet:
They have the smallest grains among all millets. It is suitable for people of all age groups.
They are commonly consumed as rice.
They have high nutritional value. It is very rich in fiber, B vitamins, and also in minerals like iron, zinc, calcium, zinc, potassium, etc.
Little millet is a great food for people aiming to lose weight and trying to control diabetes.
Health Benefits :
As millets are quite rich in protein fibre, antioxidants and minerals. They offer multiple health benefits.
1. Millet help to fight diabetes :
These millets are quite a rich source of complex carbohydrates. They regulate the glucose released in the bloodstream. They are also good source of fiber and magnesium.
all these factors helps to control blood sugar level.
2. Millet reduces the risk of heart disease:
Millet contain a soluble fiber Liganese. This fiber produces a viscous substance in the gut which traps the body fat and helps reduce cholesterol levels.
Besides this the protein present in them helps to reduce cholesterol levels all these factors help to reduce the risk of heart disease.
3. Rich in antioxidants :
Millet are quite rich in antioxidants. The level of antioxidants in them is more than that found in fruits and vegetables.
Although all varieties of millets contain antioxidants but the dark color millets like finger and fox tail millet contain antioxidants in greater quantity.
4. Millets are gluten free grains:
Gluten is a type of protein found in most grains. This includes wheat, barley, rye, etc.
It causes severe digestive and other disorders in people suffering from celiac disease or gluten intolerance.
So millets are ideal for people following a gluten-free diet. Although while purchasing millets you should also look for the gluten-free label. This is to ensure that it is not mixed with other gluten-containing ingredients.
5. Millet help to prevent gallbladder stones:
Studies show that people consuming millets have less risk of developing gallbladder stones. This is mainly due to the presence of a high amount of insoluble fibers in the millet.
6. Good calcium source:
Some millets, like finger millet, have a high amount of calcium in it(350 mg per hundred-gram serving). that it prevents osteoporosis in elderly peoples. it is also good food for growing children.
7. Prevents cancer:
Millets also help to prevent breast and colon cancer disease. This is due to the presence of a high amount of fibers.
phytochemicals of millets have anticancer function.
They mediate in multiple Pathways at different stages of Cancer development.
8. Help in weight loss:
Millet are low calorie foods they are good for people trying to lose weight.
As millet contains Complex carbohydrates they make you feel full for longer. so you cannot eat it again and again. Thus your calorie intake decreases.
Disadvantages or side effects :
Although millets are having various health benefits, they have certain side effects and disadvantages as well:
Millets contain certain goitrogenic substances which may affect the functionality of the thyroid gland. They may also cause goiter and enlargement of the thyroid gland.
Frequently asked questions:
1. Which is the best type of millet ?
Ans : All millets have their own benefits .Consuming them in right way and quantity can help you to improve your health and fitness.
2. Are millets bad for thyroid ?
Ans: Millets contain goitergenic substance. they may hinder the body from absorbing iodine. people suffering from hypothyroidism should limit their millet intake.
3. Does millets helps you in losing weight ?
Ans : Yes if you consume millets on a regular basis It may help you to lose weight. it is due to presence of high amount of bio active compounds and fiber in them.
4. What are the best millets for losing weight and to maintain fitness ?
Ans: Finger millet (Ragi), Sorghum (Jowar), Pearl millets(Bajra), Barnyard millet, Foxtail millet(kangani),Kodo millet, Little and proso millets are the best available millets.
Also read:
1. How to fix the hormones responsible for weight gain
2. Why dieters regains the lost weight