The United Nations has declared 2023 as International Year of Millets at the behest of the Indian Government. People have started experimenting with millets in their conventional dishes. There are several strong reasons why you should say yes to millets.
What are millets?
Millets are a group of small-seeded grasses that have been cultivated for thousands of years around the world.
Once a staple diet of many countries, millets lost ground when the green revolution took the world by storm and soon we were all eating wheat and rice and products made of wheat and rice. In India, millets got relegated to occasional food ate during fasting in Hindu families, though in South India we still find traditional dishes retained its culture and millets continued to be had for its nutritional value such as ragi, sorghum and so on.
Lately however people around the world are veering towards chemical free, organic and nutritionally rich foods. This is where wheat and rice products are losing their appeal. Millets don’t need fertilisers or chemical based insecticides to boost their production. They are the best choice for a naturally grown, organic and chemical free grains, with lots of fibre, which helps to maintain a healthy gut.
Should you switch to an exclusive millet diet or introduce millet gradually in your diet?
Now that you have said yes to millets and are eager to adopt millets in your diet, give yourself some time to integrate the midget grains to your main meals. How soon you should switch to a purely millet diet depends on…
The answer depends on how immediate is your need for a healthy diet – if you are suffering from life stye diseases such as blood pressure, cholesterol, diabetes, thyroid then you need to make heavy alterations in your meal and follow an exclusive millet diet.
If you are disease free and want to remain healthy, happy and at ease, then you should gradually reduce the regular grains from your platter and replace them with mini grains or millets i.e switch to a millet diet gradually.
Check an easy to make and tasty millet recipe at the end of the article.
Seven strong reasons to say yes to Millets
- Rich in Nutrients: A great source of essential vitamins and minerals such as iron, magnesium, calcium, and B vitamins, millets are also high in fibre and protein, which helps in keeping our gut, healthy.
- Gluten-free: Naturally gluten-free, millets are an excellent choice for people who suffer from gluten intolerance or celiac disease.
- Low in Glycemic Index: Millets release energy slowly and steadily, keeping us fuller for longer, and preventing sudden spikes in blood sugar levels.
- Cardiovascular health: Millets are rich in antioxidants thus preventing the build-up of plaque in the arteries and helping in reducing the risk of heart disease. They are also rich in potassium, which helps regulate blood pressure.
- Weight Management: Since millets are low in fat and calories and high in fibre and protein, they help in weight management. They keep us feeling fuller for long and prevent overeating.
- Environmentally sustainable: Millets are eco-friendly crops that require minimal water and fertilizers as compared to other crops. They are also drought-resistant and can grow in all weather conditions.
- Versatile and Delicious: Millets are incredibly versatile and can be used to make a variety of dishes such as bread, porridge, and can substitute rice and wheat in all traditional Indian dishes. They have a nutty and mild flavour that complement a wide range of ingredients and spices.
Overall, a millet diet is a great way to improve our overall health while also supporting sustainable agriculture practices.
Begin your millet journey with an easy to make healthy and tasty dish for you and your family-
Millet Kheer – Easy to make and tasty – Recipe
- Take 1/4 cup little millets.
- Rinse wash 2- 3 times, soak in water for 6 hours.
- Keep it to dry on a thali or plate. After it has dried, roast it in a kadai to drain out the moisture. Now grind it coarsely.
- In a vessel take four times the water (1 cup ) and cook the millet till done.
- Now take double the quantity of A2 milk or coconut milk (1/2 cup) . Add it to the cooked millet.
- Add 1/4th cup date palm jaggery or palm mishri, 1 tsp. cardamom powder, 2 tsp chopped dry fruits and 2 strands of kesar.
- Enjoy the kheer warm or cold with puris or as a sweet accompaniment or desert.