– By Dr Shilpa Vora
What if a grain can combat climate change, revolutionize agriculture, and transform global health – all while tantalizing the taste buds? Yes, an ancient grain is reemerging as a modern-day superhero, ready to reshape our approach to nutrition, sustainability, and wellness. It’s called millets or, as we popularly know them, Jau, Jowar, Bajra, and Ragi to name a few.
Millets – small but mighty grains that have nourished our civilization for millennia – are now at the forefront of a global movement that promises to redefine our equation with food. Once considered a “poor man’s food” in India, millets have undergone a remarkable transformation in public perception. This shift is not just a passing trend. It’s a response to the growing awareness of the health benefits and sustainability of this versatile grain.
Millet: The Nutritional Powerhouse
Millet has been an integral part of India’s dietary needs for ages. It has had several health benefits that we’re only beginning to realize with new scientific findings.
Nutrient Density
Millets are packed with essential nutrients, making them true nutritional powerhouses. Pearl millet (bajra), for instance, provides an impressive 9 to 13 grams of protein and 8 grams of fiber per 100-gram serving, along with significant amounts of vitamins, iron, and zinc.
Finger millet (ragi) stands out for its exceptional calcium content, boasting 364 mg per 100 grams – a figure that surpasses most other grains and even milk, which contains about 120 mg per 100 grams. Ragi is also rich in dietary fiber, containing 11 g per 100g, and an excellent source of minerals like iron, and magnesium. This nutrient density makes all millets an excellent choice for overall health and wellness, providing a wide array of essential nutrients in a single food source.
Blood Sugar Management
Several studies have found that finger millet-based diets result in lower blood glucose levels compared to rice and wheat-based diets. This is because millets typically have a low glycemic index. This finding is particularly significant given the rising prevalence of diabetes in India and globally.
Additionally, replacing rice with foxtail millet in breakfast of diabetic subjects also leads to better glycemic control. These studies underscore the potential of millets as a dietary staple for managing and potentially preventing diabetes, offering a natural, whole-grain solution to a growing health crisis.
Heart Health
Cardiovascular Diseases (CVDs) are the leading cause of mortality worldwide. Yet, the age-standardized death rate in India for CVDs is 282 deaths per 100,000 people. This is 20% higher than the global average of 233 deaths. Unfortunately, the bulging bottom of the social pyramid is the most vulnerable in such cases due to the lack of financial resources. In dollar terms, a WEF and Harvard School of Public Health study in 2014 found that India will lose approximately $2.17 trillion due to CVDs between 2012 and 2030.
Here, regular millet consumption can significantly contribute to cardiovascular health. For instance, foxtail millet reduces total cholesterol and triglyceride levels in subjects with hyperlipidemia and Type 2 diabetes. This cholesterol-lowering effect is largely attributed to the high fiber content in millets, which helps lower bad cholesterol (LDL) levels, thereby reducing the risk of heart disease.
Weight Management
Millet also helps fight obesity. The high fiber content in millets promotes satiety, helping control appetite and prevent overeating – a key factor in weight management. People who consume millet-based diets showed significant reductions in body mass index (BMI) and waist circumference.
Digestive Health
The impact of millets on digestive health is multifaceted. Rich in both soluble and insoluble fiber, millets act as prebiotics, promoting the growth of beneficial gut bacteria. This not only aids in maintaining a healthy gut microbiome but also supports overall digestive function.
Insoluble fibers enhance water-holding capacity, which leads to improved fecal volume and intestinal transit. Moreover, they play a crucial role in removing toxins from the digestive tract. Soluble fibers, on the other hand, form a gel-like substance in the digestive tract that slows digestion, softens stool, and promotes the growth of beneficial gut bacteria. This process aids in maintaining regular bowel movements and supports overall digestive health.
Gluten-Free Nutrition
For individuals with celiac disease or gluten sensitivity, millets offer a nutritious and versatile gluten-free alternative. All varieties of millets are naturally gluten-free, making them safe for people with gluten-related disorders. Unlike many processed gluten-free products that may lack essential nutrients, millets provide a rich array of vitamins, minerals, and fiber.
This makes them an ideal choice for those on gluten-free diets, ensuring that nutritional needs are met without compromising on taste or variety. The availability of different millet types allows for diverse culinary applications, from breads and pastas to cereals and snacks, enabling those with gluten restrictions to enjoy a wide range of nutritious foods.
The Future of Millet-Based Healthy Diet
The FMCG sector and the food industry at large are actively working to make the health benefits of millets more accessible to modern consumers. Top FMCG and CPG brands have diversified the millets’ applications, crafting an extensive product range from convenient snacks like murukku, muesli, and cookies to quick-prep meals such as khichdi, upma, and pasta, catering to various culinary preferences.
While innovative products like Saffola Crunchiez Millet Cones and Saffola Oats Gold incorporate millets into everyday foods. Ongoing R&D also working on various better for you product by fortifying millet-based products with additional nutrients or leveraging millets’ natural properties like low-glycemic index.
The variety of millets available also opens doors for personalized nutrition approaches. For example, calcium-rich ragi can support bone health, protein-rich pearl millet can aid in muscle building, and high-fiber Sorghum millet can improve digestive health. Moreover, millets’ environmental sustainability – requiring less water and thriving in harsh conditions – positions them as a crucial component in ensuring long-term nutritional security, especially in the face of climate change.
In conclusion, India’s millet revolution is reshaping our approach to health and nutrition. As we continue to explore and innovate with these remarkable grains, we’re not just reviving an ancient food – we’re sowing the seeds for a healthier, more sustainable future.
(Drs Shilpa Vora is the Chief R&D Officer of Marico Limited.)
Disclaimer: Views expressed are personal and do not reflect the official position or policy of Financial Express Online. Reproducing this content without permission is prohibited.