Written by: Aansh Chauhan, Intern, AMA

Introduction
2023 has been declared the International Year of Millets. So, considering India’s rich heritage when it comes to spices, grains and pulses, millet based products have now become a newcomer amongst health enthusiasts, and nutritionists. India is the largest producer of millet in the world and has been consuming it for more than 3000 years. Till now we all have ignored it but in recent years, millets have grabbed people’s attention not only due to their health and nutritional benefits but also due to being environmentally friendly and easy to grow. Millet cultivation is now being promoted in many parts of the world, including India. Furthermore, this article will give you a better understanding of why we should consider adding it in our diet.

Nutritional Benefits
Millets are highly nutritious. They are rich in complex carbohydrates, which helps to prevent fast flow of blood sugar level. They are also an excellent source of protein, essential amino acids, and dietary fibre, promoting healthy digestion.
In addition, millets are generous in vitamins and minerals. They are high in iron, calcium, magnesium, and phosphorus, which are essential for maintaining healthy bones and teeth. They are very beneficial for energy production and brain function due to high involvement of minerals.

Types & their Nutritional value
There are several types of millets available, each with its unique set of nutritional properties. Pearl millet is rich in iron, calcium, and magnesium, while foxtail millet is high in protein and dietary fibre. Ragi is an excellent source of essential amino acids and antioxidants. Including them in our diet ensures fitness.

Millets and Digestive Health
One of the key benefits of millets is its positive impact on digestive health. Millets are easy to digest and contribute to maintaining a healthy gut. They contain a high amount of dietary fibre and possess prebiotic properties, promoting the growth of beneficial gut bacteria and improving overall gut health. The fibre content in millets also aids in regulating cholesterol levels which leads to reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol, thus reducing the risk of cardiovascular diseases.

Millets for Weight Management and Diabetes Control
Millets are an excellent addition to a weight management diet. Their high fibre content keeps you feeling full for longer periods, reducing the tendency to overeat. Moreover, millets release sugar into the bloodstream slowly due to its low glycemic index. This property benefits people with diabetes as they help in controlling blood sugar levels.
The presence of magnesium contributes to weight management which helps in maintaining a healthy weight and prevents obesity-related diseases.

Millets and Heart Health
Millets have fibre that acts like a shield, keeping arteries clear and lowering the chance of heart problems. Plus, millets have antioxidants that protect the heart from stress and inflammation. Potassium in millets helps to relax blood vessels, making things easier for the heart. So, eating millets is like giving your heart the best support ever and keeping it strong and healthy.

Millets for Skin and Hair Care
Apart from its inner health benefits, millets also offer advantages for skin and hair care. Millets are rich in antioxidants, preventing premature ageing of the skin. They also contain vitamins E and B-complex, which can help in nourishing the skin, improving elasticity, and helps us to look young.
It can also work wonders for your hair. The amino acids present in millets can help in strengthening the hair and maintaining a healthy scalp, prevent breakage, dandruff and promote healthy hair growth.

Millets as a gluten-free alternative
Imagine somebody who can’t eat things like regular bread or pasta because they contain gluten in it, which the body doesn’t easily accept. Millets don’t contain gluten, so they’re totally safe for people who struggle to digest gluten. So, instead of using wheat or other grains with gluten, we can use millets to make various types of snacks like ragi cookies/chips, oats & jowar cookies, multi-millet chips, etc. that won’t upset the stomach.

How to Incorporate Millets into Your Daily Diet
Including millets into our daily diet is easy and can be done in various ways. We can replace rice or wheat with millets in your meals. Millets can be cooked and used as a base for salads, soups, and even desserts. We can also use millet into flour for making rotis, bread, etc.
Adding millets to our diet not only enhances the nutritional value of our meals but also adds a delightful texture and taste.

Conclusion
Always remember Health is Wealth and a healthy lifestyle always begins with small changes and millets can be the first step towards a healthier and happier life. Incorporating millets into our daily diet can be a game-changer for our health. Their nutritional value, versatility, and easy availability make them a must-have in every kitchen.