Millets: A Good Source of Fibre and Protein

Millets are usually considered as alternative food for rice and wheat. Millet is considered a “nutri-cereal” because it is high in fiber and protein and rich in B vitamins, (especially niacin, B6 and folic acid), phosphorus, manganese (a trace mineral that acts as an antioxidant), and may benefit people suffering with arthritis, inflammation, PMS and poor bone health. Magnesium is a mineral that has been shown to help relax muscle and nerves, reduce the severity of asthma and migraine attacks, build and strengthen bones, as well as lower blood pressure and reduce the risk of heart attacks. Re- discovered as a healthy seeded-grain, millet has been shown to help in controlling diabetes, lower levels of triglycerides, increase the favorable HDL levels, and reduce inflammation. Millet also contains calcium, iron, and zinc. The protein content of millet varies from 5 to 20 percent, with an average of 10 to 12 percent. Millet is generally superior to wheat, corn, and rice in terms of protein content. It is also a good source of the minerals phosphorous and magnesium, as well as B vitamins such as thiamine, riboflavin, niacin, and B6.

Types of millets:

Sorghum:
Sorghum is commonly known as Jowar in India. Usually, jowar is used as a grain to make flat breads/ rotis. Enriched with the goodness of iron, protein and fibre, jowar can help in reducing cholesterol level as it has a component called policosanols.
Finger Millet
Also known as Ragi. Ragi is used as a healthy substitute for rice and wheat. Ragi is undoubtedly a powerhouse of nutrition. Loaded with protein and amino acids, this gluten free millet is good for brain development in growing kids.
Foxtail millet
Foxtail millet has healthy blood sugar balancing carbohydrates, and it is popularly available in the form of semolina and rice flour. The presence of iron and calcium in this millet helps in strengthening immunity.
Pearl millet
Well known as Bajra in India. This millet is known for its umpteen health benefits. Packed with the goodness of iron,protein, fibre, and minerals such as calcium and magnesium, the daily consumption or inclusion of this millet can work wonders.
Barnyard millet
This nutrient dense millet has high fiber content, which can effectively help in losing weight. It is a rich source of calicum and phosphorius, which helps in bone building.
Little millet
Packed with the goodness of B-vitamins, minerals like calcium, iron, zinc and potassium, little millets can provide essential nutrients, which further help in weight loss. It is a part of many traditional dishes in south India. More than anything its high fiber content makes it a healthy replacement for rice.

As millets are rich in fibre and protein , eat millets over rice and wheat. Make it as staple food, to have healthy body and lead healthy life style.