In the dynamic realm of dietary trends, millets have seized the spotlight, emerging as a nutritional powerhouse with myriad benefits for gut health. As we delve into the numerous advantages of millets, explore the most consumed varieties in 2023, and understand their pivotal role in addressing prevalent health conditions, it becomes evident that millets are not merely a food choice but a key player in fostering overall well-being.
Discover the joy of a happy gut through Super Food - Millets. Explore the main millets and their benefits. #HealthyLiving
The image showcases key millets that are commonly consumed and readily available, highlighting their benefits for gut health. 1. Foxtail Millet: Boosts digestion with fiber, preventing constipation, and nurturing gut health. 2. Little Millet: maintains a healthy gut with high fiber, reducing digestive risks. 3. Barnyard Millet: Fosters beneficial gut bacteria for enhanced digestive well-being. 4. Pearl Millet: Supports gut health with insoluble fiber, promoting regular bowel movements. 5. Proso Millet: Enhances digestion, prevents constipation, and maintains a balanced gut microbiota. 6. Finger Millet: Promotes gut health with abundant fiber and essential nutrients, preventing gastrointestinal issues. Include these millets for a healthier gut and balanced microbiome.
What are Millets?
Millets are a group of small-seeded grasses widely grown around the world as cereal crops or grains for fodder and human food. They belong to the Poaceae family, commonly known as the grass family. Millets are highly tolerant of extreme weather conditions and have a similar nutrient content to other major cereals. They can be grown even in regions experiencing drought since they require less water for growing, also it is naturally pest-resistant, hence not many chemicals are used to grow them.
Most Consumed Millets
In 2023, the most consumed millets were Bajra (Pearl millet), Ragi (Finger millets), Kangni (Foxtail Millet), Kodra (Kodo millet), Jowar (Sorghum Millet), Kutki (Little Millet), Sanwa (Barnyard Millet). Each variety brings unique health benefits to the table, from the antioxidant properties of Kodo millet to the blood sugar-regulating effects of foxtail millet. Pearl millet's triglyceride-lowering capabilities and finger millet's role as a gluten-free substitute showcase the diverse nutritional profile of millets.
The Global Recognition of Millets
With the United Nations designating 2023 as the International Year of Millets, these ancient grains enjoyed a renaissance on the global stage.. Originating in China over 5,000 years ago, millets have been a staple in India and parts of Africa for generations. The resilience of millets as a staple diet for tribal and rural populations is evident in traditional dishes like jowar roti (sorghum flatbread) and ragi mudde (steamed balls made from finger millet), reflecting a rich culinary heritage.
Nutritional Prowess of Millets
Millets stand out for their nutritional density, boasting fiber, protein, vitamins, and essential minerals like calcium, zinc, and iron. Bajra, in particular, outshines traditional grains like rice, wheat, or maize in protein, iron, and zinc content. This nutritional richness makes millets a valuable addition to diets, especially in regions grappling with vitamin deficiencies.
Millets: Rich in antioxidant phenolic compounds, gluten-free proteins, and heart-healthy fatty acids. Harness their dietary fibre, vitamins, and essential minerals to stave off deficiencies and lower the Glycemic Index. Elevate your nutritional intake with these scientifically proven benefits.
This image highlights the nutritional content of millets. 1. Lipids: Abundant in heart-healthy unsaturated fatty acids. 2. Proteins: Gluten-free and replete with essential amino acids. 3. Phenolic Compounds: Exhibit antioxidant, antiviral, and anti-inflammatory properties, mitigating risks of Cancer, diabetes, cardiovascular diseases, and neurodegenerative diseases. 4. Minerals and Vitamins: Effectively address deficiencies in calcium, iron, and zinc. 5. Dietary Fibres: Reduce the Glycemic Index, serving as prebiotics and fostering the production of short-chain fatty acids.
Millets and Gut Health: A Symbiotic Relationship
The increase in millet production worldwide is a result of nutritional needs as well as a proactive effort toward improving global health. The nutritional value of millets is influenced by the processing procedures used, such as decortication, soaking, malting, milling, and fermentation. Hence, millets have a good impact on gut microbiota composition, which is an important factor in gut health. Millets function as prebiotics, providing nourishment to the beneficial bacteria in our gut. They foster a healthy digestive system by promoting the growth of beneficial gut bacteria like Lactobacilli and Bifidobacteria. Additionally, millets have been found to dose-dependently increase levels of Bifidobacterium and Lactobacillus and decrease levels of Escherichia coli, Enterococcus, and Bacteroides in the intestine. This balance is essential for optimal digestive function and overall health. So, Millets' bioactive compounds influence the development and diversity of gut flora. They are an excellent choice for promoting intestinal health, minimizing the risk of diseases such as colorectal cancer, and alleviating constipation due to their high fiber content, prebiotic properties, and resistant starch. Millets are a gluten-free alternative for people with celiac disease or gluten intolerance, which broadens their appeal.
Millets’ role in improving overall health
As we reflect on prevalent health issues in 2023, including mental health concerns, chronic diseases, and infectious diseases, millets emerge as versatile allies. The slow-digesting carbs in millet contribute to stable blood sugar levels, potentially reducing anxiety. The fiber and antioxidant-rich composition aid in regulating diabetes, with the low glycemic index providing additional benefits for heart health. Millets, enriched with zinc and iron, actively contribute to bolstering the immune system to combat infectious diseases.
A diagram of the human body with organs made with millets, showcasing its golden grains and highlighting the nutritious and versatile nature of this gluten-free grain in promoting overall human health.
This image highlights the various health benefits of millets. 1. High Nutritional Value: Rich in protein, fiber, and essential minerals, it has a low glycemic index, making it suitable for stable blood sugar levels. 2. Boosts Immunity: The protein content supports immune system development, reducing the risk of diseases. 3. Reduces Cardiovascular Risks: Essential fats in millets prevent excess fat buildup, lowering the risk of high cholesterol and heart problems. 4. Aids Weight Loss: Low-calorie content and prolonged satiety help in weight management. 5. Prevents Asthma: Magnesium in millets can lower migraine and asthma symptoms, free from allergens causing asthma. 6. Acts as an Antioxidant: Millets' antioxidant properties help detoxify the body and neutralize enzymatic activity. 7. Prebiotic Properties: Millet's prebiotics promote the growth of good gut bacteria, enhancing overall gut health. 8. Helps in Digestion: High fiber content aids digestion, reducing bloating, gas, and constipation for a healthy digestive system.
As we reflect on prevalent health issues in 2023, including mental health concerns, chronic diseases, and infectious diseases, millets emerge as versatile allies. The slow-digesting carbs in millets contribute to stable blood sugar levels, potentially reducing anxiety. The fiber and antioxidant-rich composition aid in regulating diabetes, with the low glycemic index providing additional benefits for heart health. Millets, enriched with zinc and iron, actively contribute to bolstering the immune system to combat infectious diseases.
Conclusion
In conclusion, the popularity of millets like pearl, foxtail, kodo, sorghum, small, barnyard, and finger millet in 2023 signifies a shift towards a more conscious and nutritious dietary choice. As we bid farewell to traditional dietary norms and welcome the new year 2024, millets emerge as a beacon of nutrition, offering an array of health benefits. From fostering gut health to addressing prevalent health concerns, millets are more than just a culinary delight; they are a nutritional revolution that reminds us to embrace a healthier, more sustainable lifestyle. So, let millets grace your plate and pave the way for a future where well-being is not just a choice but a way of life. Here's to millets, here's to digestive vitality, and here's to the promise of a nourished and harmonious tomorrow!
References
Mohod, N. B., Borah, A., Goswami, P., Koshariya, A. K., & Sahoo, S. (2023). The International Year of Millet 2023: A Global Initiative for Sustainable Food Security and Nutrition. International Journal of Plant & Soil Science, 35(19), 1204-1211.
Sabuz, A. A., Rana, M. R., Ahmed, T., Molla, M. M., Islam, N., Khan, H. H., ... & Shen, Q. (2023). Health-Promoting Potential of Millet: A Review. Separations, 10(2), 80.
Singh, V., Lee, G., Son, H., Amani, S., Baunthiyal, M., & Shin, J. H. (2022). Anti-diabetic prospects of dietary bio-actives of millets and the significance of the gut microbiota: A case of finger millet. Frontiers in Nutrition, 9, 1056445.
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