10 Reasons Why Millets Are The Superfood Of The Year 2023
Millets are small-seeded grasses, also known as nutri cereals, that have been gaining popularity as a superfood in recent years. They come in different varieties, such as pearl millet, finger millet, and foxtail millet. Millets have been consumed for centuries as an ancient grain. With the support of FSSAI (Food Safety and Standards Authority of India), they are being recognised as a superfood. The United Nations General Assembly declared it the International Year of Millets this year. This article takes a closer look at the benefits of millet and how Ayurveda is connected to it. But first, let’s understand what superfoods are and what they are called “super”.
What are superfoods?
Superfoods are nutrient-dense foods packed with a wide array of beneficial compounds and hailed for their potential health benefits. They are typically rich in vitamins, minerals, antioxidants, and phytochemicals, making them valuable additions to a balanced diet. Superfoods often include fruits and vegetables such as berries, leafy greens, and cruciferous vegetables like kale and broccoli; whole grains like millets, oats, quinoa, red rice and nuts and seeds, such as chia seeds and almonds, which provide healthy fats and protein.
Millets – an essential superfood
Ayurveda and Millets
You will be surprised to learn that Ayurveda deeply connects with millets and embraces them for their cooling properties, easy digestion, and suitability for different body constitutions. According to Ayurveda, millets are considered tridoshic, meaning they help balance all three doshas—Vata, Pitta, and Kapha—making them suitable for people with various body constitutions. Rich in fibre and nutrients, millets support balanced energy and digestive health. Regular millet consumption in alignment with one’s Ayurvedic constitution can contribute to overall well-being, promoting good digestion, balanced energy, and optimal health. Check out Ayurveda Awareness Centre for a more detailed approach to Ayurvedic practices.
Types of millets
As per the FSSAI classification, millets are categorised into Major Millet and Minor Millet based on the size of their grains. Major millets consist of sorghum, pearl millet, and finger millet, while minor millets include barnyard, kodo, foxtail, little, and proso millets.
Additionally, there exists another classification known as pseudo millets, which, although not belonging to the Poaceae botanical family like “true” grains, offer significant nutritional value. Buckwheat and Amaranth are examples of pseudo-millets possessing various essential nutrients. Each type of millet, including the pseudo millet, is a powerhouse of nutrition, making them adaptable and suitable for various diets and cuisines.
WHY ARE MILLETS SUPERFOOD?
1. Millets are Gluten-Free Superfood
For people with gluten intolerance, millets are a fantastic choice.
They are a great alternative to wheat, barley, and rye, which contain gluten. Millets are packed with essential nutrients and fibre, which adds a healthy addition to any diet.
Millets are a low glycemic index (GI) food. The GI measures how quickly blood glucose levels rise after eating a certain food. Low-GI foods cause gradual increases in blood sugar and insulin levels, which helps you feel full and stay energised for longer.
2. Millets are a Nutritional Powerhouse
Millets are a nutritional powerhouse packed with vitamins, minerals, and antioxidants. They are rich in protein, fibre, and essential amino acids, providing good nutrients for vegetarians and vegans. Millets are also low in fat and cholesterol, an ideal food for weight management.
They exhibit varying nutritional compositions but are generally abundant in dietary fibre, essential vitamins, minerals, and docosahexaenoic acid (DHA). They offer complex carbohydrates, fatty acids, and a diverse range of nutrients, with a high source of vitamin B like riboflavin and niacin.
3. Beneficial to the Digestive System
Millets are rich in fibre, which helps to regulate the digestive system. They are also a prebiotic food, which helps in increasing the growth of healthy bacteria in the gut. It can support better digestive health and lower the chance of experiencing digestive issues such as constipation and irritable bowel syndrome.
4. Millets Can Help Heal Chronic Conditions
Millets are full of anti-inflammatory properties, making them a great food for people with chronic conditions such as arthritis, asthma, and heart disease.
5. Millets Can Help Heal Diabetes
Millets possess a low glycemic index, rendering them an excellent dietary choice for individuals with diabetes. The presence of dietary fibres in millet contributes to the potential reduction in the risk of diabetes. It is due to the gradual breakdown and absorption of dietary fibres in the body, leading to better regulation of blood sugar levels. Furthermore, millets are rich in magnesium, which aids in lowering fasting blood sugar levels and enhancing the effectiveness of naturally produced insulin.
6. A Great Source of Energy
Millets are an excellent energy source for athletes and individuals leading active lifestyles. Their abundance of complex carbohydrates ensures a steady and sustained release of energy, supporting enhanced performance and endurance throughout the day. Incorporating millet into your diet can be beneficial in meeting the energy demands of a dynamic lifestyle.
7. Millets are Environmentally Sustainable
Since they are environmentally sustainable, they require less water and fertiliser than other crops. They are also drought-resistant and can grow in poor soil conditions, making them an ideal crop for farmers in developing countries.
8. Millets can fight against Cancer cells
Some varieties of millets also contain anti-cancer properties such as lignans and saponins, which help prevent cancer growth in humans by slowing down cell division, stopping cell proliferation and preventing tumour growth by increasing apoptosis (programmed cell death) and exhibiting anti-inflammatory properties.
Moreover, the high fibre content in millet helps in reducing the risk of cancer, particularly colorectal cancer, by promoting regular bowel movements and preventing constipation.
9. Millets are a great Vegan & Vegetarian Source
Millets are an excellent plant-based protein source, making them valuable to vegan and vegetarian diets. Rather than other grains, millets boast a higher protein content. The Journal of Food Science reveals that finger millet contains a protein content of up to 11.62%, surpassing the protein levels found in rice, wheat, and corn.
Furthermore, the protein in millets is considered complete, as it encompasses all nine essential amino acids. This distinction positions millet as one of the few plant-based protein sources that provide our bodies with these vital amino acids.
In addition to their protein content, millets are rich in essential vitamins, minerals, and dietary fibre, contributing to a healthy digestive system. Due to their natural, gluten-free nature and low-calorie content, millets are also a favourite choice for individuals aiming for weight loss and maintenance.
10. Millets are Delicious
Millets are delicious and used in various dishes such as dosa, porridge, bread, and pancakes.
Looking for Millet-based recipes?
Ingredients:
200 gm millet foxtail
100 gm idly rice
1 1/2 teaspoon fenugreek seeds
80 gm urad dal
Oil as required
Salt as required
Instructions:
Rinse the foxtail millet, urad dal, rice, and fenugreek seeds under running water.
Soak all the ingredients in water for about 6 hours or overnight.
Strain the water and transfer it to a blender or mixer grinder.
Grind the mixture to a smooth batter, adding water gradually as needed. The consistency should be similar to regular dosa batter.
Transfer the ground batter to a bowl and add salt. Mix well and let it ferment for 6-8 hours or overnight. Fermentation helps to improve the taste and texture.
Give a gentle stir to the fermented batter.
Heat a non-stick or cast-iron skillet (tawa) to medium heat and lightly grease it with oil.
Pour a ladleful of batter onto the centre of the tawa and evenly spread it to form a thin dosa. Drizzle a little oil on the edges of the dosa until golden brown.
Enjoy this nutritious Foxtail Millet Dosa with sambhar or coconut chutney.
RECIPE 2 – Nourishing Vegetable Millet Soup
Ingredients:
1/2 cup millet (any variety such as pearl millet, foxtail millet, or finger millet)
1 tablespoon olive oil
1 small onion, diced
2 cloves garlic, minced
2 carrots, diced
2 celery stalks, diced
4 cups vegetable broth or water
1 teaspoon dried thyme
1 teaspoon dried oregano
Salt and pepper to taste
Fresh parsley, chopped (for garnish)
Instructions:
Rinse the millet thoroughly under running water and set it aside.
Heat your pan on medium flame and add olive oil.
Add the chopped onion, minced garlic and sauté until they become translucent and fragrant.
Add the diced carrots and celery and cook for a few minutes until they soften.
Pour in the vegetable broth to a boiling temperature.
Add the rinsed millet, dried thyme, oregano, salt, and pepper to the pot. Stir well.
Reduce the heat to low, cover the pot, and let the soup simmer for about 20-25 minutes or until the millet is cooked and tender.
Adjust the seasonings to your requirements and turn off the heat, allowing it to cool.
Puree the soup until smooth or creamy texture using an immersion or regular blender. Be careful when blending hot liquids.
Pour the blended puree back into the pot and warm it on low heat.
Garnish with fresh parsley and serve hot.
Enjoy this comforting and wholesome Millet Soup!
Check out our article on Turmeric Latte, a healthy drink for cold and other flu problems.
There are several health advantages to consuming millet. They are a gluten-free superfood, a nutritional powerhouse, helpful in digestive problems and can help in healing chronic conditions such as diabetes and cardiovascular problems. They are also environmentally sustainable, affordable, and delicious. And the best part, they are super tasty and can be eaten in different forms.
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Know more:
How to improve the digestive system with Ayurveda?
Are the Food Additives in Your Diet Doing More Harm than Good?
What are the benefits of Mint Leaf in our Daily Lives?
What is the Relevance of Ayurveda, Yoga and Meditation for Continuous Partial Attention?
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Website: www.ayurveda-awareness.com.au
Contact No.: +61893154935
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Spring Cleaning: An Ayurvedic Routine for Mind-Body Health
Spring is so promising that after the cold season, we are all excited to open our windows and greet the sun! The flowers are starting to bloom and the bees; bats, and snakes are waking up from hibernation as well. It’s truly an amazing new beginning with nature, everything fresh and new.
As the season changes, humans also have to transition from the dull winter to spring. Just like the overwhelming feeling of cleaning our homes after winter, our bodies need to refresh to get rid of the heavy and sluggish mood we got from winter. So, how do we perform spring cleaning and detoxify so we could harmoniously connect with nature while the Sun is out?
Ayurveda, the ancient science which is 40,000 years old, but has remained relevant in today’s modern world, shows us that the key to feeling in step with the seasons is to harmonize with nature, to follow her lead and dance to her rhythm. You can read more about it here.
Spring Cleaning
The ideal Ayurvedic routines are based on patterns of nature. We are part of nature. Whatever happens in the environment also takes place in our bodies. We are immediately and intimately affected by the change of season, climate, and locale.
How we live our daily lives is the key factor in determining our health and quality of our experience. It is also the factor over which we have the most control. We can’t control the weather or our genetic makeup, but what we do every day either builds up our health, vitality, and resistance to disease or wears us down. Our moment to moment choices – what to eat, how much to eat, how to respond to others, whether to exercise or not, how late to stay up at night, and so on – play a major role in our mental and physical health.
Spring is one of the seasons when cleansing and detoxification is highly recommended. Therefore, spring cleaning is done to clear out excess accumulation we may have gained during the winter months. We also want to give our liver some special attention so that we are ready to handle the heat of the summer quickly approaching. Our liver stores heat, so releasing some of this now will make for cooler and calmer months ahead. Along with a few simple daily routines, choosing the right foods is one of the best ways to gently detoxify the body. Furthermore, spring is a time of high Kapha, when the elements earth and water are at their strongest. According to Ayurveda, the seasons have an influence on our digestion and health and so we have to be in tune with nature with our daily routines.
At Ayurveda Awareness Centre we offer a wide range of therapies to help clients achieve a sense of calm and centeredness. We start with a preliminary consultation for assessing your individual issues and needs and develop a customized detoxification and rejuvenation program. Panchakarma, our lead therapy is a sequence of treatments designed to eliminate impurities and imbalances and rejuvenate the body and mind. We consider this a “spring cleaning” of body and mind.
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