Did you know millets are one of the oldest foods found on Earth? Millets are a group of small-seeded grasses that have been grown and consumed around the world for thousands of years. They are nutritious and versatile grains that can provide numerous health benefits, particularly for digestive health. By incorporating millet into your diet, you can improve your digestion, boost your immune system, and reduce the risk of developing certain diseases.
We spoke to our expert Saloni Jhaveri, In-house Nutritionist, Conscious Food. She is responsible for helping people make healthy and informed food choices. In this article, she explains different types of millet and how they promote your digestive health.
Types Of Millets
Finger millet
It is one of the most commonly consumed millets in India and is known for its weight loss and calcium content benefits. It is rich in fibre, which helps to keep you full for longer and reduces the urge to overeat. It is a low Glycemic Index (GI) food, meaning that it releases energy slowly, preventing spikes in blood sugar levels and helping regulate diabetes.
Pearl millet
This type of millet has a low GI, is rich in fibre and contains important nutrients like magnesium, making it ideal for diabetics, weight watchers and others.
Also Read: UN Announced 2023 The Year Of Millets: Types And Health Benefits Of Millets
Sorghum millet
Sorghum millet is a highly nutritious type of millet that is often used in traditional dishes in India. Mild in taste, it is a rich source of fibre, vitamins, and minerals, making it an excellent food for weight management, and gluten avoidance.
Proso millet
This millet has a low GI and is a good source of fibre, magnesium, and antioxidants, improving insulin sensitivity and reducing the risk of diabetes-related complications. Additionally, it is low in calories and has a low GI.
How Do They Promote Digestive Health?
One of the primary health benefits of millet is its ability to promote digestive health. Some of the ways in which millets promote your digestive health are as follows:
High in Fibre
Millets are rich in dietary fibre, which is essential for maintaining digestive health. Fibre helps to regulate bowel movements, prevent constipation, and reduce the risk of developing gastrointestinal diseases, such as diverticulitis and colon cancer.
Prebiotic Properties
Millets contain prebiotic compounds, which can help to stimulate the growth of beneficial bacteria in the gut. These beneficial bacteria help to improve digestion, boost the immune system, and reduce the risk of developing certain diseases.
Anti-inflammatory properties
Millets contain anti-inflammatory compounds, which can help to reduce inflammation in the gut. Chronic inflammation in the gut can lead to a variety of digestive issues, such as Inflammatory Bowel Disease (IBD) and Irritable Bowel Syndrome (IBS).
Also Read: Can Millets Help In Weight Loss? Know About 5 Types Of Millets & Their Benefits
How To Incorporate Millets Into Your Diet
Millets are easy to cook and can be prepared in many ways, making them a convenient and delicious alternative to staple rice and wheat-based foods. If you're interested in incorporating millet into your diet to promote digestive health, here are a few ideas:
Use millet flour
Millet flour can be used in a variety of baked goods, such as bread, muffins, and cookies. It's an excellent gluten-free substitute for wheat flour.
Add millets to soups and stews
Millets can be added to soups and stews for an extra boost of fibre and nutrients. They're a great addition to vegetarian and vegan recipes.
Make millet porridge
Millet porridge is a delicious and nutritious breakfast option. Simply cook millet in water or milk, add your favourite toppings, and enjoy.
Use millet as a rice substitute
Millets can be used as a substitute for rice in many recipes, such as pilafs and stir-fries. They have a slightly nutty flavour and add a nice texture to dishes.
Takeaway
Millet is packed with essential vitamins and minerals, including iron, magnesium, phosphorus, and B vitamins, which support a healthy metabolism, immune function, and energy production. They are versatile and can be used in various dishes, from porridge, upma, salad, and bread to soups, stews and chapatis. They are easy to cook and can be prepared in many ways, making them a convenient and delicious alternative to staple rice and wheat-based foods.
