5 Surprising Health Benefits of Adding Indian Millet to Your Diet
We continued looking for traditional foods and recipes even as we enjoyed our staples like rice and wheat, and voilà! We learned that millets were the diet of our forebears. Since we have learned so much about millet in the past few years, these bland whole grains have returned to our kitchen shelves.
Millets come in a wide variety of varieties, including ragi, foxtail millet, pearl millet finger millets, proso millets, little millets, kodo millets, and barnyard millets. All of these grains share one trait: a wealth of nutrition. Additionally, the taste has improved. Today, millets are used to make delicious desserts as well as fluffy bread, ooey porridges, hot kitcharis, idlis, and dosas.
5 Incredible Health Benefits of Millet
1) Millet's health advantages in regulating diabetes
A family of small-seeded grasses known as indian millet has been grown for human consumption for thousands of years. A good source of dietary fibre, protein, vitamins, and minerals, millet has been found to have a number of health advantages, including the ability to control diabetes. Here are a few ways that millet can aid in the treatment of diabetes:
a) Low Glycaemic Index: Millet has a low glycemic index (GI), which means that it slowly and steadily releases glucose into the bloodstream, preventing blood sugar spikes. For those who have diabetes, this is advantageous because it keeps blood sugar levels stable and lowers the chance of complications.
b) High Fibre Content: Millet contains a lot of dietary fibre, which slows down the bloodstream's absorption of sugar. This lowers the risk of developing diabetes and helps to maintain stable blood sugar levels.
c) Magnesium-rich: Millet is a fantastic source of magnesium, which the body needs to control insulin sensitivity and glucose metabolism. Consuming foods high in magnesium, like millet, can help lower the risk of developing type 2 diabetes, which has been linked in studies to a deficiency of the mineral.
d) Gluten-free: Millet is naturally free of gluten, making it a suitable substitute for wheat and other grains for those who have celiac disease or gluten sensitivity.
e) Anti-inflammatory properties: millet has anti-inflammatory properties that may help lower the risk of developing chronic diseases such as diabetes. Insulin resistance, a significant risk factor for type 2 diabetes, has been linked to chronic inflammation.
2) The health benefits of millet in controlling obesity
Millet is a nutrient-rich grain that has been found to have a number of health benefits, including the ability to control obesity. Here are a few ways that millet can aid in the treatment of obesity:
a) High in Fibre: Dietary fibre, which is present in millet in good amounts, can aid in promoting satiety and lowering appetite. This can aid in portion control and lower the likelihood of overeating, a major cause of obesity.
b) Low in Calories: When compared to other grains like rice or wheat, millet has a low calorie content. This indicates that it can be added to meals without consuming too many extra calories, which can result in weight gain.
c) Rich in Nutrients: Millet is a good source of a number of nutrients, such as magnesium, potassium, and B vitamins, which are crucial for general health and wellness. A diet high in nutrients can support weight management and lower the risk of health issues associated with obesity.
d) Versatile and Easy to Incorporate into Meals: Millet is a versatile grain that can be used in a variety of dishes, including porridge, pilaffs, salads, and soups. It is also simple to incorporate into meals. It can be prepared similarly to rice and is frequently used in place of rice in recipes. Because of this, it is simple to incorporate into meals and may support dietary variety, which is crucial for preserving a healthy weight.
3) The body is detoxified by millet
A grain that is high in fibre, vitamins, minerals, and antioxidants is millet. Despite the fact that millet has a number of health advantages, there is not enough proof to support the claim that it can help the body detoxify.
The process of detoxification involves removing dangerous toxins from the body. The body naturally detoxifies itself through the liver and kidneys, which do so by dissolving toxins and removing them through urine, faeces, and sweat.
But a diet rich in antioxidants and fibre, like millet, can help the body's natural detoxification procedures. The fibre in millet can aid in promoting regular bowel movements, which can aid in the body's detoxification process. Additionally, the antioxidants in millet can aid in scavenging the body's dangerous free radicals, which can harm cells and tissues.
Additionally, millet can be included in a diet that supports general health and wellness. A healthy diet that is rich in whole grains, fruits, vegetables, lean protein, and healthy fats can help to support the body's natural detoxification processes and promote optimal health.
4) Millet aids in the fight against cancer
A grain that is high in fibre, vitamins, minerals, and antioxidants is millet. Several studies have found that eating a diet rich in whole grains, like millet, can lower the risk of developing certain types of cancer, despite the fact that there is little scientific evidence to support the claim that millet can prevent cancer. Here are some possible ways that millet may aid in cancer prevention:
a) Antioxidant Properties: Millet is a rich source of antioxidants like phenolic acids, flavonoids, and tannins that can help the body fight off dangerous free radicals that can harm cells and promote the growth of cancer.
b) Rich in Phytonutrients: Millet is abundant in phytonutrients, including lignans and phytic acid, which have been discovered to have anti-cancer properties. For instance, lignans and phytic acid both work to lower the risk of colon cancer by preventing the growth of cancer cells.
5) Millets help slow down the aging of your body
The complex process of aging is characterized by progressive, fatal, and irreversible changes, including harm to various molecules (DNA, proteins, and lipids), cells, tissues, and organs. Although it is a natural process, dietary and genetic interventions can both slow it down. In addition to slowing the effects of aging, diet regulation and the use of substances that inhibit stress responsiveness or promote damage repair signaling pathways can help prevent premature death and age-related diseases. Natural substances provide a variety of structural scaffolds with a wide range of potential chemical candidates with anti aging properties.
Millets, a minor cereal with a lot of high fibre, methionine, calcium, iron, polyphenols, and secondary metabolites, which are responsible for many potential health benefits, are one such source of natural compounds.
The nutritional value of food is crucial for human health and wellbeing in general, but especially for better health and development to unlock the full potential of the human genome. When consumed as food, millets are a great source of phytochemicals and micronutrients. Millets have a higher nutritional value than common cereals like wheat, rice, sorghum, and maize.
Because millets are a significant source of proteins, carbohydrates, and minerals and have a low fat content, their inclusion in many healthy diets is justified. Millets also have high levels of total phenolics, flavonoids, and other phytochemicals, some of which have been shown to have anti aging properties. Henceforth, millets might be utilized in the formulation of nutraceutical and functional foods that can be consumed daily due to the presence of many bioactive compounds that prevent aging and associated diseases.
Conclusion
Indian millets are a wholesome grain that, when included in a diet, provides a number of unexpected health benefits. Here are the top five advantages of eating millets for your health:
1) Controlling Diabetes: Millets' high fibre content and low glycemic index can help to control blood sugar levels and ward off insulin resistance.
2) Controlling Obesity: Millets are an excellent addition to a weight loss diet because they are a low-calorie, high-fiber food that can help to encourage feelings of fullness and discourage overeating.
3) Detoxifying the Body: Millets are high in antioxidants and fibre, which can aid in the body's detoxification process and improve general health.
4) Preventing Cancer: Millets are high in antioxidants, phytonutrients, and fibre, which can help lower the risk of developing cancer.
5) Age-Slowing: Millets are a good source of antioxidants, vitamins, minerals, and phytonutrients, which can help to improve general health and delay the onset of old age.
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