While some of millet’s benefits are better known, some of them are unknown even to people in India and Africa, where these small-seeded grasses are found as native crops.
The three main millets grown in Africa, India, and elsewhere in Asia are sorghum (jowar in Hindi), bajra (millet in India), and ragi (Ragi).
Ever since 2023 was declared the ‘International Year of Millets’ by the United Nations, following a proposal for the same by India, there has been a growing interest in knowing about the benefits of this unique family of cereals. While some of millet’s benefits are better known, some of them are unknown even to people in India and Africa, where these small-seeded grasses are found as native crops. The three main millets grown in Africa, India, and elsewhere in Asia are jowar (jowar in Hindi), bajra (बजरा in India) and ragi (रागी).
Dr Biju KS Senior Medical Officer, Veeruts Wellness Solutions discusses the lesser known benefits of millets.
millets are lectin free
This is one of the most profound yet lesser known benefits of millets. Unlike our staple cereals like rice and wheat, millets like jowar, bajra and ragi have little or no lectin content. Lectins are a natural family of compounds found in most grains, which evolutionary science says were put there to discourage insects from eating them. Lectin content in high consumption foods such as rice and wheat has been implicated in recent studies as a major reason by which even pure vegetarian foods may act as pro-inflammatory agents inside the human body , which can lead to intestinal leakage. Renowned biohacker Sanjeev Nair’s biohacking bestseller, ‘The Making of a Superhuman’, has extensive information on lectins and why you should avoid or limit your intake.
millets are prebiotic
This is one of the lesser known benefits of millets like jowar, bajra and ragi. Prebiotics are natural compounds in the diet that act as food for our beneficial gut microbes. The main prebiotic is fiber and millet is particularly rich in dietary fiber, one serving of jowar and ragi is enough to meet almost half of a person’s recommended daily intake of fiber. Unlike probiotics, which we may not require on a regular basis, we require such prebiotic fibers on a daily basis. More and more studies are coming out regularly that shed light on how a thriving gut microbiome is one of the most powerful defenses against lifestyle diseases, both physical such as diabetes, obesity and heart disease, as well as depression and anxiety. such as psychological issues.
millet fights diabetes
Most millets have a low glycemic index compared to staple grains like rice and wheat. Low glycemic foods release their glucose content or calories slowly, and hence help avoid the sugar spike that occurs immediately after a meal in diabetics. Two common millets, bajra and ragi, are especially beneficial for diabetics, prediabetic patients, as well as those who are keen to avoid type 2 diabetes early in their life. Even though the glycemic index of jowar is comparable to that of wheat, it is better for diabetic patients as its carbohydrate content is mainly in the form of slowly digestible starch (SDS). No wonder there are studies that show that people who regularly consume millets in place of other grains have about 20% lower HbA1c levels than those who eat rice and wheat.
Millet keeps the heart healthy
Consuming millet instead of grains keeps the heart healthy in many ways. They prevent the absorption of excess cholesterol from food and can also reduce triglyceride levels in the body. They also fight weight gain and obesity as they provide a higher level of satiety than rice or wheat-based foods. Millets are relatively dense in heart-healthy nutrients compared to commonly consumed grains, especially rice. Their low glycemic index, prebiotic nature and lectin-free status also bode well for reducing the risks of developing heart disease.
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Millet is great for a personalized diet
Diets personalized to each individual’s genetic and metabolic uniqueness have the most profound effect of all lifestyle modifications. Today it is possible to discover the right personalized diet for you through geno-metabolic assessments such as EPLIMO, which design diets according to nutritional principles. And dietitians and nutritionists have a great ally in millet when preparing such diets. For example, a person who is geno-metabolically at risk of both osteoporosis and heart disease may be advised to take ragi instead of milk, as it is one of the richest sources of calcium and also protects the heart. Keeps healthy As another example, someone who becomes bloated with high fiber content but is susceptible to iron deficiency may be suggested millet because it has relatively low fiber content and highest iron in millet. There is material.
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