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Before we understand why, millets should be part of our regular diet, let’s understand the term Dietary fiber.
Dietary fiber, also known as roughage, is the indigestible part of plant foods. There are two types of fiber — soluble and insoluble. Soluble fiber absorbs water, forming a gel-like substance in the digestive system. Soluble fiber help feed the good bacteria in the stomach, functioning as Prebiotics. Insoluble fiber does not dissolve in water and adds bulk to the stool, preventing constipation.
Dietary fiber is beneficial to health and, if consumed in adequate amounts, reduces the risk of several chronic diseases, such as cardiovascular disorders, type II diabetes, obesity, certain types of cancer, while supporting digestive health.
The recommended fiber intake for adults is 30 gms /day and for children it is between 15-25 gms/day depending on their age.
Dietary fiber is one of the most important components that make millets very special (apart from other nutritional properties) when compared to other cereals.
Based on the grain size millets are classified as Major Millets and Minor Millets. Sorghum (Jowar), Pearl Millet (Bajra), Finger Millet (Ragi/Mandua) are considered as Major Millets. Foxtail Millet(Kanngani/kakun), Proso Millet (Cheena), Kodo Millet (Kodo), BarnyardMillet (Sawa/Sanwa/Jhangora),Little Millet (Kutki), Brown top millet are considered as Minor Millets.
There is one more classification of millets called as Pseudo millets, they are so called because they are not part of the Poaceae botanical family, to which ‘true’ grains belong, however they are nutritionally similar and used in similar ways to ‘true’ grains. Buck- wheat (Kuttu), Amaranth (Chaulai)) comes under this classification.
Ministry of Agriculture and Farmers Welfare has recognized the importance of Millets and declared the above Millets as “Nutri-Cereals” for production, consumption and trade point of view.
It is an accepted fact that the diseases plaguing this generation are mostly life style related diseases, such as diabetes, hypertension, obesity, heart related ailments to name a few, due to sedentary life styles and low physical activity. Making time for regular exercises can offset some of the problems but not completely. Here comes the role of Millets, which are rich sources of dietary fiber apart from other essential nutrients that can play a significant role in keeping us healthy. The high dietary fiber content in millets makes the glucose released into blood gradually for several hours say 4-6 hours, thus keeping your sugar levels under control without sudden spikes. This is not the same especially when we consume white rice (polished rice) and other foods which have meager dietary fiber and results in sugar level spikes in 35 mins - 45 mins post consuming.
For a healthy individual, the excess glucose in blood stream is taken care by insulin, however for people with diabetes this may not be the same and may need to be addressed by medication.
Based on the healing properties, the millets are classified as Positive Grains, Neutral Grains and Negative Grains by Dr. Khader Vali, Renowned Independent Scientist, fondly called by people as Millet Man of India.
Positive grains are said to help in curing existing diseases. Neutral grains remain mostly neutral and may not either heal or aggravate any disease condition. Negative grains may aggravate disease condition.
Positive Grains - Foxtail Millet, Little Millet, Kodo Millet, Barnyard Millet and Browntop Millet
Neutral Grains - Finger Millet (Ragi), Pearl Millet, Proso Millet, Sorghum (Jowar) and Corn Maize
Negative Grains – Wheat and Paddy Rice
A healthy individual may consume both Positive and Neutral grains, where as for an individual with any disease condition it is advised to consume Positive grains to get healed.
Positive Millets - Health Benefits
Foxtail Millet: Foxtail millet rice is a balanced food. Besides containing 8 percentage of fibre, it also holds 12 percentage of protein in it. It can be recommended as right food for pregnant women. Even constipation in pregnant women, that naturally arises out of growing baby in the womb, can be cured by feeding them with Foxtail millet rice. When children get high temperature, they experience an attack of epileptic fits. These attacks would continue for some years. The right food that can get rid of epileptic fits, nervous weakness and convulsions is Foxtail millet rice. Besides, it also helps in healing certain kinds of skin disorders, mouth cancer, lung cancer, stomach cancer, Parkinson’s disease and asthma (along with Kodo millet rice).
Kodo Millet: Kodo millet rice works well in cleansing blood, boosting the efficiency of bone marrow, curing asthma, fighting various kinds of cancer like kidney, prostate, blood, intestinal, thyroid, throat, pancreatic glands and liver. Acute diabetic patients with wounds and injuries leading to gangrene also can take succor from eating Kodo millet rice. It also helps in purifying the blood of those people who become weak after getting affected by dengue, typhoid, viral fever, etc. and thereby reinvigorates them.
Little Millet: Little millet rice cures issues related to male and female reproductory systems. It controls PCOD (Poly Cystic Ovary Disease) in women and enhances sperm count in men. Besides these, Little millet rice plays a great role in cleansing human lymphatic system and combating brain, throat, blood, thyroid, pancreatic gland cancers.
Barnyard Millet: Barnyard millet rice effectively controls conditions pertaining to thyroid, pancreatic glands and diabetes. It is efficacious in cleansing liver, urinary bladder and gall bladder. This rice variety not only works well in healing jaundice but also strengthening the liver after the illness. Moreover, liver and uterus cancers can be healed with Barnyard millet rice.
Browntop Millet: Browntop millet rice roots out problems with digestive system. Besides, a wide range of conditions like piles, fistula, haemorrhoids, ulcers and brain, blood, breast, bone, stomach, intestine, skin cancers have an effective answer in Browntop millet rice.
Comparison on Nutritional Composition of Rice and Wheat with Millets
In a nut shell, Millets are gluten-free, highly nutritious and rich in dietary fibre. They are rich in micronutrients, including calcium, iron, phosphorus, etc. They are low in Glycemic Index (GI) as such don't cause huge spike in blood sugar. Dietary fiber in millets has water absorbing and bulking property. It increases transit time of food in the gut which helps in reducing risk of inflammatory bowel disease and acts as detoxifying agent in the body. These benefits are good enough to consider why we should make Millets an integral part of our daily diet.
Source Credits: FSSAI Guidance Notes, SIRIDHANYALU (Millets) publication by Telangana Retired Engineers’ Association, and Literature on Internet
Disclaimer: The article’s intention is to create awareness among the people on right food choices, and does not intend to substitute the advice of a medical practitioner in case if you are on medication for any existing disease and would like to try consuming these positive grains for healing. In case of any queries, consult your doctor before consuming.
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