“The United Nations General Assembly at its 75th session in March 2021 declared 2023 the International Year of Millets (IYM 2023). FAO is the lead agency for celebrating the Year in collaboration with other relevant stakeholders. Millets can grow on arid lands with minimal inputs and are resilient to changes in climate. They are therefore an ideal solution for countries to increase self-sufficiency and reduce reliance on imported cereal grains,” as per the FAO. Why is this traditional heirloom grain gaining such sudden importance and prominence?
Millets are a group of small-seeded grasses that have been cultivated for thousands of years. They have gained popularity in recent years due to their numerous health benefits and versatility in cooking.
Health Benefits of Eating Millets
Millets are rich in essential nutrients such as fiber, protein, vitamins, and minerals. They are also gluten-free, making them a great option for people with gluten intolerance or celiac disease. The high fiber content in millets helps regulate blood sugar levels, reduce cholesterol, and promote digestive health.
Millets for Weight Loss
Millets are low in calories and high in fiber, making them an excellent addition to any weight loss diet. They help keep you feeling full for longer, reducing the urge to snack between meals. Millets also have a low glycemic index, which means they release sugar into the bloodstream slowly, preventing sudden spikes in blood sugar levels that can lead to weight gain.
Millets for Diabetes
Millets have a low glycemic index and are rich in fiber, which makes them an excellent option for people with diabetes. They help regulate blood sugar levels, reduce insulin resistance, and improve insulin sensitivity. Studies have shown that incorporating millets into your diet can help improve glycemic control and reduce the risk of developing type 2 diabetes.
How Millets Improve Health
Millets have numerous health benefits that go beyond their nutritional value. They have anti-inflammatory properties that help reduce inflammation in the body, which is linked to many chronic diseases such as heart disease, cancer, and arthritis. Millets are also rich in antioxidants, which help protect the body against oxidative stress and prevent cellular damage.
Healthy Millet Recipes
Millets are a versatile ingredient that can be used in a variety of dishes, from breakfast porridges to savory mains and even desserts. Here are some healthy millet recipes that you can try:
Millet and Vegetable Stir Fry: Chopped vegetables in a pan with cooked millet and season with herbs and spices of your choice.
Millet and Lentil Salad: Combine cooked millet with cooked lentils, chopped vegetables, and a dressing of your choice for a healthy and filling salad.
Millet Porridge: Cook millet with milk or water and sweeten with honey or maple syrup for a warm and comforting breakfast.
Millets are a nutritious and versatile ingredient that can bring numerous health benefits to your daily meals. Incorporating them into your diet can help regulate blood sugar levels, reduce inflammation, promote digestive health, and even aid in weight loss. With their mild, nutty flavor and ability to adapt to a variety of dishes, millets are an excellent addition to any healthy diet. So why not give them a try and see the benefits for yourself?
