One of the first cereals to be grown, millets have been present for thousands of years. It used to be a common food in various regions of India, but with time, it somehow disappeared. The 'super grain,' like all good things, has, however, made a strong resurgence among wellness aficionados, to the point that, at the request of the Indian government, the United Nations has designated 2023 as the International Year of the Millet.
Every member of the millet family, including sorghum (jowar), proso (chena), pearl (bajra), foxtail (kakum), finger millet (ragi), browntop (korle), barnyard (sanwa), and small millet (moraiyo), offers a variety of advantages. Millets are among the low GI meals that help reduce blood sugar increases since they are high in complex carbohydrates. Millets' insoluble fiber functions as a prebiotic by introducing healthy microorganisms to your stomach. This thickens your feces and prevents constipation. Moreover, millets assist in lowering bad cholesterol, a risk factor for heart disease. Millets are a rich source of phosphorus, potassium, antioxidants, niacin, calcium, iron, vitamin A, and vitamin B.
How to consume millet?
One food grain that needs to be included in your diet if you've been trying to make healthy substitutions is millet. Millets are one of the oldest cultivated grains that is part of all cultures across the globe. In the past year, the usage of millet has again increased owing to its amazing health benefits. The best thing about millets is that you can never get bored of eating them as they are available in a wide variety and can be easily cooked. Pearl, finger, proso, and sorghum, whatever you choose according to your eating habit, all are equally good for health and extremely nutritious.
When to consume and which millets to consume?
There are several varieties of millets that you can incorporate into your diet depending on availability. They are offered all year long in the market. Nonetheless, including seasonal millet in your diet is the best course of action when it comes to millet eating. Not all millets should be consumed at all times.
Winter: The best millet for winter is bajra or maize. These millets are grown particularly during this time of year. So, having them would be better for your health. Your body will stay warmer thanks to them.
Summer: Choose jowar and ragi throughout the summer. On scorching summer days, these two millets might help you stay hydrated and lower your body temperature.
Fating Measures: Rajgira and kuttu are appropriate during a fast. You can stay active all day long with the nutrients from these two millets.
What’s the right way to consume millets?
Before including millets into your diet, they must be soaked. They have the drawback of containing phytic acid, an antinutrient that can inhibit the absorption of other nutrients. Nevertheless, millet can be temporarily remedied by being soaked, sprouted, or fermented, which will break down the anti-nutrient and lessen its detrimental effects. Some people may experience severe digestive problems because of the high fiber content and poor digestion. So, it's crucial to monitor one's progress when eating millet before doing so often or as a replacement for wheat. It is better, to begin with, lighter grains, such as ragi and foxtail millets, before switching to a mixture that includes jowar and bajra.
