Health benefits of millets: Have these super-grains made a comeback in your diet yet? 

The compounds found in millets play a pivotal role in preventing age-related degenerative illnesses, including cardiovascular diseases, type-2 diabetes, and cancer

In a world where major staple cereals like rice, wheat, and maize often take the spotlight, how often do you overlook the tiny powerhouses known as millets? Loaded with an array of health benefits, these simple grains, cherished for centuries, have made a remarkable comeback on your plates.

Millets posses incredible nutritional content and are rich sources of carbohydrates, protein, dietary fibre, micronutrients, vitamins, and phytochemicals. These grains pack a punch when it comes to fueling your bodies with essential components: They offer an energy boost, typically ranging from 320 to 370 kcal per 100 gram of consumption. But what sets millets apart is their unique composition.

Rich in fibre, millets boast a higher proportion of non-starchy polysaccharides and dietary fibre compared to staple cereals. The increased fibre content in them helps in maintaining a healthy gastrointestinal system. Alongside, they also help balance the blood lipid profile and regulate blood glucose levels. For those with celiac disorder and diabetes, millets, with their minimal gluten and a low glycemic index, are the best alternative.

Beyond their nutritional value, millets are rich in health-promoting phytochemicals such as phytosterols, polyphenols, phytocyanins, lignins, and phyto-oestrogens. These compounds serve as antioxidants, immunological modulators, and detoxifying agents. They play a pivotal role in preventing age-related degenerative illnesses, including cardiovascular diseases, type-2 diabetes, and cancer.

Multiple studies highlight that millets contain about 50 different phenolic groups and their derivatives, which exhibit potent antioxidant capacity. These include flavones, flavanols, and ferulic acid. Interestingly, a significant amount of these phenolic components, vital antioxidants, are found in bound form in proso and finger millet, while pearl millet offers them in their free form.

Satyajit Shivajirao Hange, a farmer and co-founder of Two Brothers Organic Farms, lists the various varieties of millet available in India.

Foxtail millet: Known for its gluten-free nature, foxtail millet is a nutritional powerhouse with an abundance of fibre and essential minerals. It is a great choice if you are trying to manage weight and improve your digestive health.

Pearl millet: With its rich content of dietary fibre, pearl millet is good for regulating blood sugar levels, making it a valuable addition to your diet, more so if you have  diabetes.

Finger millet: Finger millet, also called ragi, is celebrated for its impressive phytochemicals and calcium content, which aid in bone health and provide protection against degenerative diseases.

Proso millet: Proso millet offers bound phenolic antioxidants that contribute to its health benefits, including immune support and age-related disease prevention.

Little millet: Small but mighty, the little millet is a source of balanced nutrition, boasting protein and dietary fibre to enhance your  health. Rich in vitamin B3, it lowers cholesterol, boosts metabolism, repairs tissues, and keeps you energetic.

Barnyard millet: Brimming with dietary fibre and vital nutrients, barnyard millet stands as a good pick for improving digestive health. These ivory-hued seeds surpass all other cereal grains in nutrition. Whether in kheer, dosa, or idli, it's a rich source of phosphorus and calcium, ideal for fortifying your bones.