Decoded: The WHAT and WHY of Millets

You may or may not have witnessed this conversation. But we did!?

Now that we’ve set some context, we don’t want you to be like the bro above.

Being the good friend that we are, in this edition of the Insider's Guide, we talk about all-things millets and what these OG?superfoods can do.? ?

So, let's put on our detective hats and unravel the secret. But before we do that, why are we talking about millets out of the blue???

During our research on health and nutrition, we stumbled upon some shocking facts. According to a 2023 report by 联合国粮农组织 , about 74% of Indians, or more than 1 billion, were unable to afford a healthy diet.???

Stay with us here...?

This got us thinking, why does a healthy diet need to be fancy and expensive? As cool as “I had quinoa and kale salad for dinner” sounds, it may not fit into everyone’s budget.??

So, does that mean there aren't any economical options? Yes there are.

Hint hint: It rhymes with “kill it” ???

The superfoods we are talking about are Millets.??

Did you know? According to the Economic Survey of India, we dominated global millet production in 2023, accounting for approximately 80% of Asia's and 20% of the world's share, with an estimated production of about 50.9 million tonnes.

Although India ranks 1st in nutri-rich millet production and 2nd in rice and pulses across the globe, it also, unfortunately ranks 2nd in child malnutrition incidences, according to WHO.??

Several authors have also suggested how the presence of nutrients in millets can give a two-layer protection; nourishment and prevention of diseases.??

Despite?of all that information, why aren't millets making it to the dinner table? ??

Well, read on for the answers ????

Drawing the Connection?Between Millets and Nutrition

When we say OG superfood, what kind of millets are we really talking about???

Well, here’s a list of some truly nutritious?millets: ?

• Jowar (Sorghum millet)??

• Jhangora (Barnyard millet)??

• Kodra (Kodo millet)?

• Kangni (Foxtail millet)?

• Korale (Brown top millet)?

• Bajra (Pearl millet)?

• Ragi (Finger millet)??

• Barri (Prose Millet)?

Should we dive a little deeper into the nutritional benefits of these millets?

Let’s Talk Protein??

Whenever we hear the word protein, the first thing that comes to mind is spinach, thanks to Popeye the Sailor Man. However, one can’t eat spinach every day. But that’s not the case with millets.??

Thanks to the variety and the diversity of recipes, millets can fulfil your daily nutritional intake without compromising on taste.??

In our recent Wellness Wednesday session, Pallavi Sawant Patwardhan , an experienced nutritionist shared that Ragi and Jowar can replace protein shakes, as they are not only a great?source of protein, but also power packed with all essential Amino Acids, including Valine, Threonine, Isoleucine, Methionine, and Tryptophan.??

To think of it, it’s quite funny how we’ve been researching endlessly about natural and organic protein shakes, protein gummies, protein bars etc., while the solution is right in front of us.? ?

Do we mean replacing your wheat and maida rotis with millets altogether? Well, no! To see the magic unfold, incorporate a fair proportion of millets into your everyday diet. ??

?Signs of Millet Magic???

1. Controls sugar levels

Millets are your best friend if you have diabetes. They are rich in fibre and non-starchy polysaccharides, two types of undigestible carbs, which help control blood sugar levels.??

They also have a low glycemic index (GI), which means millets are?unlikely to spike blood sugar levels.?

2. Makes your digestion game strong??

Being rich in dietary fibre, millets are both soluble and insoluble. Insoluble fibre is a prebiotic, which supports the growth of good bacteria in your gut. The fibre also ensures you ?? regularly, and reduces the risk of digestive issues.??

3. Helps you age like fine wine?

How your body metabolises sugars is a major factor in how you age. Millets are full of Tannins, Phytates, and Phenols, which help protect your cells against damage and potential diseases such as high blood pressure, diabetes, and high cholesterol.??

4. Builds healthy cells??

Finger millet is an excellent source of?Vitamin B, which plays a key role in everything from brain function to healthy cell division. You need Vitamin B9, also known as Folate, to produce healthy red blood cells.?????

5. Protects your heart health??

Millets are full of soluble fibre, which trap fat in your gut and can lower the cholesterol levels in your blood. This helps reduce your chances of Atherosclerosis or cardiovascular?diseases. Millets are also a good source of Magnesium, which reduces the chances of heart failure.??

Pro tip: Millets are an excellent choice for people who have celiac disease or are looking to opt for gluten-free diets.??

Now that we've revealed all the mysteries around millets, make the right switch today. And guess what? It doesn’t have to burn a hole in your pocket. ?

Until next time,

Rishika Bidasaria