Millets, which are the powerhouse of nutrition, is a superfood. They are one of the oldest foods known to humankind. This gluten free whole grain plays a pivotal role in preventing and curing several health issues.
In many Indian households, especially in north India, this is time when bajre ki rotis relished with a dollop of homemade butter or desi ghee. There can never be a better time than winters to pack in the goodness of superfoods like bajara.
All about Millets
Many assume that millet is a single variety of grain, but there are over 500 varieties within the main types. They are broadly classified into two categories. One is major category, which includes the likes of pearl millet (bajra) and sorghum (jowar). The second category is known as minor millets, and includes finger millet (ragi), kodo millet, barnyard millet, little millet, proso millet and foxtail millet. These are referred by their local names in different parts of the country.
Pearl millets rich in insoluble fibre helps in better digestion. It is also known for its anti-cancer properties. Being rich in magnesium, foxtail millets helps in regulating blood pressure, stroke, and heart diseases. This whole grain contains soluble fibre, which produces a viscous substance in your gut. In turn, this traps fats and helps reduce cholesterol levels
Sorghum or jowar is gluten-free and is beneficial for those suffering from celiac disease.
Foxtail millets are rich in iron and calcium and helps in boosting immunity. Researchers believe that this magnesium-rich grain can lower the risk of type-2 diabetes. Millets are loaded with components such as curcumin, ellagic acid, Quercetin and catechins. These help in removing foreign agents and free radicals and balance the enzymatic reactions in the body.
Many Moods of Millets
Millets are consumed in various forms like, flattened, beaten, popped, roasted, powdered, ground or fried. They are perfect as a part of a meal or could even be consumed as snacks.
Gourmet chefs are adding millet to an array of recipes, from fried snacks and biryani to risotto and brownies. In baking, they are replacing regular flour with millet flour. Research shows that baking using millet flour significantly enhances their nutritional profile by increasing antioxidant content.
Tryptophan in millet raises the serotonin level in the body which helps in reducing stress. So try having a cup of millet porridge every night as it helps to get you a sound and peaceful sleep. In Khichri, you can replace rice with millets, it won’t make a big difference in taste but will be better on nutrition. In south India, ragi is consumed in various forms and is given to children for its high calcium content.
Side-effects
Having counted the numerous benefits of millets what one should not forget is that there can be side effects in some people. Millets are safe when consumed in a moderate amounts for some. It has been consumed as staple food for the past thousands of years. However, excessive consumption of millet might cause an adverse effect.
Millets contain goitrogen, a substance that interferes with the production of thyroid hormones. It inhibits iodine uptake and utilisation by the thyroid gland. Hence, people with thyroid problems need to restrict their consumption of millets. Consume millets weekly and not every day. Better still, check with your dietician or physician before you go overboard on millets.
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