Health benefits of millets: The must-have superfood you need, how to add them to your daily diet

Millet health benefits: With their nutrient-dense profile, millets are a great addition to any healthy diet. These tiny superfoods offer versatile choices, from breakfast cereals to snacks, helping you add it to your daily meals (Image: Canva)

Millets are packed with essential nutrients, which makes them a powerhouse for your health. These grains are naturally gluten-free, and an ideal choice for those with gluten sensitivities or those looking to reduce their gluten intake. In addition to being easy on the digestive system, millets are rich in fibre, proteins, vitamins, and minerals like iron, magnesium, and potassium.

According to study in PubMed, millets contain 65–75 percent carbohydrates, 7–12 percent proteins, 2–5 percent fat, and 8–15 percent fibre. They offer higher levels of essential amino acids compared to regular cereals, and their prolamin content improves protein digestibility. Studies suggest that consuming millets can help manage prediabetes, improve glycemic control, reduce BMI, and lower the risk of cardiovascular disease.

Additionally, the high resistant starch and slowly digestible starch in millets lead to lower post-meal glucose and insulin levels. Millets are also gluten-free, making them an ideal choice for celiac patients. Phytochemicals like proanthocyanidins in millets help reduce obesity by promoting satiety.

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Due to their nutritional benefits, millets are gaining popularity in health-conscious markets, says Ajay Kangralkar, founder of SkyRoots Ventures LLP, Pune. “With their nutrient-dense profile, millets are a great addition to any healthy diet. These tiny superfoods offer versatile choices, from breakfast cereals to snacks, helping you add it to your daily meals,” he says.

Kangralkar shares tips on how you can include them to your diet for a healthier lifestyle:

Swap your usual breakfast: Replace your regular breakfast with a healthy millet porridge. Try varieties like Jowar (Sorghum) flakes, Roasted Bajra (Pearl Millet) flakes, or Ragi (Finger Millet) flakes. These are not only nutritious but also give you energy to kick-start your day.

Millet smoothie: Add cooked millet, such as ragi or bajra, to your morning smoothie. This boosts your smoothie with extra fibre and protein, giving you a wholesome breakfast or snack.

Replace regular tea with millet tea: Millet tea, made from millet grains, is a refreshing and soothing beverage packed with calcium, fibre, and essential vitamins. Enjoy this nutrient-rich tea as a healthier alternative to regular tea or coffee.

Millet over rice: Substitute rice with cooked millet like little millet or barnyard millet in your favourite dishes such as pulao, fried rice, or even biryani. This simple swap can add more nutrients to your meal while keeping it delicious.

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Millet flour: For a healthier, gluten-free option, replace regular flour with millet flour, such as jowar or bajra, in your baking recipes. You can use millet flour to make cookies, bread, or cakes that are both nutritious and gluten-free.

Millet snacks: Ditch unhealthy snacks and opt for millet-based alternatives. Snack on items like Jowar (Sorghum) Flakes Chivda, Roasted Chana Masala, or Chatpata Chickpeas for a tasty yet healthy treat.

Healthy salads: Add cooked millet or millet masalas to your salads. Millet masalas can be a healthier alternative to fried chips, and they also pair well with dips, cheeses, or spreads for a satisfying appetiser.

Millet idli, dosa: Add millet-based fermented dishes such as idli, dosa, or millet kanji to your diet. These fermented dishes aid digestion and provide a probiotic boost that supports a healthy gut.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.