Nowadays, many of us have forgotten our old, wholesome foods and are used to rice and bread flour, right? But did you know that grains like sorghum, millet, and millet are not just food, they are actually superfoods full of nutritional value. These things are one of the secrets of how our grandparents were healthy and strong in the past. So today, let's talk about the great health benefits of these small grains.
What is this millet?
Simply put, millet is one of the oldest cultivated grains in the world. Like wheat, barley, and rice, it is a member of the grass family. It has been a staple food for people in countries like Africa and Southeast Asia for thousands of years.
These grains are very special. Because they can be easily grown in any climate. And they can be stored for years without being damaged by pests. The varieties that we know well in our country like Finger Millet , Proso Millet , and Foxtail Millet belong to this family. Although these come in different colors and sizes, the quality of each of them is very high.
| Millet Type | The way it is usually seen |
|---|---|
| Finger Millet / Ragi | It is very famous in our country. It is brown in color and has small seeds. Turmeric flour is used to make paste, roti, and porridge. |
| Foxtail Millet | Small, yellow seeds. Can be cooked and eaten like rice. Also great for making porridge. |
| Millet (Proso Millet) | It comes in colors like white, yellow, and brown. This can also be eaten instead of rice. |
| Bajra (Pearl Millet) | A grain with slightly larger seeds. It can be found in white, yellow, and gray colors. |
What are the real health benefits of these grains?
These grains are like a treasure trove of nutrients. Let's see how they help our bodies.
1. Controls blood sugar levels
Millet is a food with a low glycemic index (GI) . Simply put, eating it does not cause your blood sugar levels to spike suddenly. It is absorbed slowly by the body. This makes it a very beneficial food for people with Type 2 Diabetes . Eating it also helps reduce the risk of developing diabetes.
2. Keeps the digestive system healthy
These grains are rich in both soluble and insoluble fiber. Insoluble fiber is a prebiotic . This means that it is a good source of nutrition for the good bacteria in our intestines. In addition, this fiber prevents constipation and improves digestion. It also helps reduce the risk of colon cancer.
3. Protects the heart
The soluble fiber in millets helps reduce the level of bad cholesterol in our body. How do you know? This fiber absorbs fat particles in our intestines and removes them from the body. This reduces the risk of diseases such as atherosclerosis, which is the buildup of fat in the blood vessels. Not only that, they also contain a good amount of magnesium, which is essential for heart function.
Imagine, how valuable it would be if you could control both your heart and diabetes by drinking a cup of Kurakkan porridge or eating a bowl of rice porridge?
4. Helps control aging
These grains contain a lot of antioxidants. These antioxidants fight free radicals that damage the cells in our body. It's like a shield that protects our cells. This helps to control wrinkles, signs of aging, and also helps to protect against diseases like high blood pressure and diabetes.
5. Builds healthy cells
In particular, kurakkan is a food rich in vitamin B. Vitamin B is essential for everything from brain function to healthy cell division. They are also rich in folate , or vitamin B9, which is needed to produce red blood cells. Therefore, they also help prevent conditions like anemia.
How is the nutritional value of millet?
Millet is a grain rich in protein, calcium, and essential amino acids. Compared to other grains, its nutritional value is very high.
Main nutrients contained in this food:
- Vitamins A and B
- Phosphorus
- Potassium
- Antioxidants
- Niacin
- Iron
Let's look at the nutritional value of a cup (1/4) of dry millet.
| Nutrient section | Size |
|---|---|
| Calories | 189 |
| Protein | 5.5 grams |
| Fat | 2 grams |
| Carbohydrates | 36.5 grams |
| Fiber | 4.25 grams |
Important: Despite its many benefits, millet, like other grains, is a calorie-dense food. Therefore, it is important to eat in moderation . About one cup of cooked millet is enough for one meal.
Okay, now how do you cook these?
These grains can be purchased in the form of flour or whole grains at any supermarket or health food store these days.
Cooking millet is very easy. Add 1 cup of millet to 2 cups of water and simmer over low heat until the water is absorbed. It's just like cooking rice.
A little tip: Soaking these grains in water for a few hours before cooking reduces the amount of phytic acid they contain. This compound interferes with the body's absorption of nutrients like iron and zinc. Therefore, soaking can further enhance their nutritional value.
Here are some ways you can add millet to your diet:
- Make rotis, pittu, talapa, and indiappu from kurakkan flour .
- Cook the chickpeas like rice and eat them with a coconut sambol.
- Make some porridge in the morning and drink it.
- Add some millet to your vegetable curry or broth to thicken it.
- Add some roasted millet to the salad for a crunch.
- Make delicious cakes and waffles from kurakkan flour.
- Millet porridge is a great first solid food for young children.
You can talk to your doctor about this and add these to your diet according to your health condition.
Take-Home Message
- Grains like sorghum, millet, and millet are superfoods that are highly nutritious and provide many benefits to our health.
- These are very helpful in controlling diabetes, heart health, digestive health, and boosting the body's immunity.
- These can be easily added to our daily diet. A great start is to replace rice or have it as a breakfast food.
- Let us all strive to live a healthy life, understanding the value of our traditional and wholesome foods without forgetting them.
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