Millet is rich in fiber and non-starchy polysaccharides, two types of undigestible carbs that help control blood sugar levels 10 , For instance, a study in people with type 2 diabetes determined that replacing a rice-based breakfast with a millet-based one lowered blood sugar levels after the meal A week study in 64 people with prediabetes gave similar results.
Insulin resistance is a marker for type 2 diabetes. It occurs when your body stops responding to the hormone insulin, which helps regulate blood sugar Millet contains soluble fiber, which produces a viscous substance in your gut.
In turn, this traps fats and helps reduce cholesterol levels One study in 24 rats found that those fed foxtail and proso millet had significantly reduced triglyceride levels , compared with the control group A study in mice with type 2 diabetes fed them a high fat diet with millet protein concentrate. This led to a decrease in triglyceride levels and significant increase in adiponectin and HDL good cholesterol levels, compared with the control group Adiponectin is a hormone with an anti-inflammatory effect that supports heart health and stimulates fatty acid oxidation.
Its levels are usually lower in people with obesity and type 2 diabetes 27 , Millet is a gluten-free grain , making it a viable choice for people with celiac disease or those following a gluten-free diet 8 , 10 , Gluten is a protein that occurs naturally in grains like wheat, barley, and rye. People with celiac disease or gluten intolerance must avoid it because it triggers harmful digestive symptoms, such as diarrhea and nutrient malabsorption In particular, it may lower cholesterol and blood sugar levels.
One of these compounds — phytic acid — interferes with potassium, calcium, iron, zinc, and magnesium uptake. Other antinutrients called goitrogenic polyphenols may impair thyroid function, causing goiter — an enlargement of your thyroid gland that results in neck swelling. Plus, sprouting reduces antinutrient content. Certain health food stores sell sprouted millet, though you can also germinate it on your own. Turn the jar upside down, rinsing and draining the millet every 8—12 hours.
Drain the sprouts and enjoy them right away. To prepare it, just add 2 cups mL of water or broth per 1 cup grams of raw millet. Additionally, these grain crops do not attract pests and can grow perfectly well without pesticides.
Millets come in different shapes and sizes. The two broad categories discussed above contain numerous kinds of millets. We will take a look at some of these different types below:. It contains blood sugar balancing healthy carbohydrates. The iron and calcium content present in it also helps strengthen immunity. In addition, foxtail millets help regulate your blood cholesterol and increase HDL cholesterol levels in your body.
Ragi is a more common name for finger millet. It is used as a healthier cereal substitute for rice and wheat.
Ragi is gluten-free and rich in protein. Ragi is supposed to aid brain development in growing children. Bajra is incredibly nutrient-dense. It contains minerals such as calcium and magnesium, protein, fibre, and iron. Practice regular consumption of pearl millet to fight against type II diabetes. Go for buckwheat if your primary concern is to lose weight. It makes for a healthy food option for diabetes, helps lower blood pressure, and improves cardiovascular health.
Buckwheat also fights against diseases such as gallstones, childhood asthma, and breast cancer. Little millet is also an excellent option for those looking to lose weight.
You can eat it as a rice replacement. It is high in fibre and filled with numerous minerals such as potassium, zinc, iron, and calcium. It is also packed with the health benefits of vitamin B and works as an antioxidant for your body.
Millets are rich in several beneficial nutrients, such as phosphorus, magnesium, copper, and manganese. Incorporate them into your diet to gain the following benefits. The calorie content of millets is low, and they are an excellent food product for weight loss. Not just those looking to lose weight , it benefits people who are conscious of their fitness too.
It helps them maintain their energy level throughout the day without having to eat to refuel themselves constantly. Millets also keep you satiated for longer than other carbohydrates. When you consume them, you feel fuller for longer as they take time to get digested and absorbed into your body. That prevents snacking and overeating. Millets have a low glycaemic index. Therefore, consume millets regularly to lower your risk of developing diabetes. Millets provide a great source of protein and can help develop and strengthen our immunity.
Stronger immunity means fewer chances of you catching diseases. Millets contain essential fats, which provide our bodies with good fats which prevent excess fat storage as well as effectively lowers the risk of high cholesterol, strokes, and other heart complaints.
The potassium content in millets regulates your blood pressure and optimises your circulatory system. The magnesium content in millets can reduce how frequently you experience migraines. It can also bring down the severity of your asthma complaints. The reason is, unlike wheat, they do not contain the allergens that lead to asthma and wheezing. Millets are a rich fibre source that benefits digestion by alleviating bloating, gas, cramping, and constipation.
Millets help your body detox because of their antioxidant properties; Quercetin, curcumin, ellagic acid, and other valuable catechins flush out toxins from your body and neutralise the enzymatic actions of your organs. The uses of millets are diverse. Packed with iron, minerals, proteins and fibre, foxtail millet here is soaked and added to milk along with cashews, banana, figs, amaranth and lotus seeds to prepare a luscious porridge.
Millet Recipes: The richness of banana and figs is paired with the healthy and light foxtail millet. Baked Ragi Chakli A crispy savoury snack to pair with a hot cup of tea, chakli is a popular Indian snack also known as murukku, which translates to 'twisted' for the shape of this irresistible snack.
Here is a healthier version of chakli made with ragi flour. Make and store these in an air-tight jar to relish for long. Enjoy a great balance of healthy and tasty with these amazing millet recipes to try at home.
Let us know your favourite one in the comments section below. Comments About Aanchal Mathur Aanchal doesn't share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Most likely to find her soulmate on a food app. Listen to the latest songs , only on JioSaavn. Story Progress Back to home. We've got the best snacks to prepare with this superfood easily at home. From ragi chakli, jowar medley to millet bhel puri, we've got it all made absolutely delicious!
Getting the cooking time right was hard but the resulting pasta kicked a far greater punch than wheat alone. Savoury — so far so good. But the sweet is where millet really comes into its own. A nice surprise was the malted jaggery smells wafting through the kitchen as the cakes baked. Using a mixture of millet and wholewehat flour gives cakes and cookies a richer, deeper taste.
Millet flour is often mixed with unrefined jaggery to make traditional Indian sweets. The secluded Hunza tribe who live in the remote Himalayan foothills and are known for their long life spans over years on average — eat millet as a cereal, in soups, and in whole grain bread. An ethical enterprise called 2 degrees in San Fransisco use millet in their healthy snack bars and something tells me that this is just the start. Savoury snacks such as popped millet could hail a diabetes friendly revolution.
But as happened in China all those thousands of years ago, millet is being shunned in favour of wheat, maize and rice, maybe as it has a poor image and its versatility and modern recipes are yet to be explored. The other cereals need much more water to grow, leaving dryland farmers who rely on what little rain they get, desperately hoping for a miracle to happen in the market for their millet.
0コメント