Dr. Y S Bagal, Dr. J W Haobijam
The General Assembly of the United Nations declared 2023 to be International Year of Millets. India, Bangladesh, Kenya, Nepal, Nigeria, Russia, and Senegal were the driving forces behind this decision, which was supported by more than 70 countries.
When millet output fell over the world, it gave rise to this phenomenon. Our diets have shifted to focus mostly on grain products like rice and wheat. The importance of raising people’s consciousness about the ecological and health advantages of millets has grown over the past several years.
What are millets?
Millets, which are classified as coarse grains, are cultivated extensively throughout Asia and Africa. Both humans and animals have relied on them for a long time. While they appear to be seeds, they may be ground into flour and used in lieu of rice. A total of ten distinct millets have widespread renown in India and beyond.
Health Benefits
Several studies have found that eating millets can improve your health in a number of ways. Several nutritionists and medical professionals really recommend people to include them in their diet as they are,
Loaded with micronutrients: Phosphorus, potassium, manganese, magnesium, calcium, iron, vitamins B2, B3, B5, B6, C, and K are all often present in millets, however their exact proportions vary depending on the type of millet. All of them contribute to the body’s expansion, maturation, and fortification.
High in fiber: Food categories that are strong in fibre aid in the elimination of health risks such as heart disease, metabolic syndrome, blood sugar rises (prevent/control diabetes), and poor digestive health.
Gluten-free: This can be used as a substitute for rice and wheat for those who have celiac disease or gastrointestinal difficulties. Enhancing energy, decreasing inflammation, boosting mood and immunity, and so on are just some of the many benefits of eating a gluten-free diet.
Source of protein: The protein content of a cup of cooked millets is roughly 6 gm. Protein content ranges from about 7 to 12 percent, making them a great complement to other high-protein veggies or eggs. Millets are a great alternative source of protein for vegetarians and anyone who are trying to reduce their meat intake.
Provide antioxidants: As an added bonus, the antioxidants included in millets help to keep the body safe from the damaging effects of free radicals. The darker varieties have a higher concentration of these antioxidants. Researchers in 2018 showed that millets’ antioxidants helped prevent DNA damage, fought diabetes, and reduced inflammation.
Complex carbohydrates: As complex carbs are absorbed slowly, they keep you feeling full for longer. Those who want to get in shape and be more active may benefit from this. In addition to helping you bulk up, they also boost brain and muscular health.
Malnutrition and obesity are two major health problems that our global community is now confronting. One strategy to boost health is to eat more of this group of foods, which may supply essential nutrients for both young and old bodies, aid in weight maintenance, and boost energy levels.
Ecological Benefits
Food security must be guaranteed in order to forestall wars, famines, and hunger, all of which contribute to widespread human suffering and material loss due to overcrowding and rising food needs.
In light of the continuing climate catastrophe, millets, which are recognized for being climate-smart crops, may provide the answer we’ve been looking for to lessen our impact on the planet. They produce 3,218 Kg of carbon dioxide per hectare, which is lower than the carbon footprints of wheat (3,968 Kg) and rice (3,401 Kg). Further advantages include their resistance to drought, low water needs, and lower production costs as compared to wheat and rice. It doesn’t matter if you’re in a state with low fertile soils, high mountains, or scant rain: you can grow them wherever in India. Less fertilizer use and preservation of the soil’s natural pH balance are two additional benefits of growing these plants. Millet plants’ deep taproots are useful for preventing water runoff and preserving soil in erodible locations.
Millets’ potential use as a biofuel is another exciting development in this area. More study is needed, but it has the potential to replace diesel and petrol, greatly decreasing carbon emissions and enhancing air quality throughout the world. Sorghum and pearl millet are the two potential alternatives that have been considered so far.
How to Include Millets in Your Diet
There are a few factors to consider before switching to millets as a diet staple, despite the fact that they may have positive effects on human health and the environment.
Don’t cut down on all cereals: Instead of eliminating cereals and grains from your diet altogether, try incorporating both into your daily routine. Having a healthy, well-rounded diet is essential. Other alternatives to white rice include brown rice, red rice, and a combination of wheat flour and millet flour.
High level of oxalates: For example, pearl millet, among other millets, has a lot of oxalate. Stones in the urinary tract are a possible consequence.
Goitrogens in millets: Indeed, millets do have goitrogens, a chemical that prevents the body from absorbing iodine. Insufficient iodine can cause goitre since it is necessary for proper thyroid function.
Presence of anti-nutrients: Phytic acid, tannins, and polyphenols are all examples of anti-nutrients found in millets. Naturally occurring in plant matter, phytic acid is the plant kingdom’s organic form of phosphorus. It binds to dietary minerals including iron, zinc, and calcium upon ingestion. This binding alters the digestibility of the nutrient since phytic acid cannot be metabolized by human digestive systems because of a lack of phytase enzymes.
Digestive issues: Millets, being complex carbohydrates and high in fibre, are difficult to digest and may result in gastrointestinal distress such as gas, bloating, and constipation.
Eating a varied diet rich in micro- and macronutrients can help avoid these health problems by ensuring that you get enough of each to keep your body functioning properly. The ICMR-National Institute of Nutrition, Hyderabad, suggests a daily cereal intake of 270 gm (including millets). The recommended daily allowance for cereal is 270 gm; 90-100 gm of that can be millets.
“Boost Your Healthspan NOW- What else can you do to improve your health, learn more about it, and live a healthier life”
(The authors are Assistant Professors, Lovely Professional University, Phagwara, Punjab)
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