Ragi/Finger Millet

These blessed grains- ragi, also known as ramadhanya, are part of a group of grains called millets. These cereals have been integral to our culture since ancient times, with their history dating back to the Indus Valley civilisation.

In today's health-conscious era, there's a renewed interest in reviving these forgotten grains. But why? What exactly are millets? Why is it called sustainable crops? And what are some myths that need debunking about these ancient grains? Let's find out. 

What are Millets/Shree Anna?

Millets are a group of small-seeded grains cultivated for thousands of years and are an essential part of our traditional diets. They are highly nutritious and hence rightly called nutri cereals. Common types of millet include Pearl Millet (Bajra), Finger Millet (Ragi), Foxtail Millet, Proso Millet, Little Millet, Barnyard Millet, Kodo Millet, and Sorghum (Jowar). 

Despite being nutritionally rich, millets face numerous misconceptions.

Let's dispel these myths and delve into the facts that highlight the nutritional value of millet.

Millet Myths Vs Facts

Myth 1 - Millets are Tasteless and Difficult to Cook 

Fact: It is generally perceived that cooking millet is difficult. Contrary to the common belief that cooking millet is challenging, it's actually quite simple. Soaking before cooking and following the appropriate water-to-millet ratio and cooking time can make it easy to cook.

 

Bajra Atta Ladoo/ Kuler Ladoo

Myth 2: Only Suitable for Individuals with Specific Dietary Constraints

Myth 3: Digestion of Millets is Difficult

Fact: Millets are easy on digestion, being non-glutinous and not acid-forming, making them a friendly choice for a wholesome diet.

Myth 4: Not Good for Those with Thyroid Conditions

Fact: People with thyroid issues can safely include millets like ragi (Nachni), amaranth, and little millets (Kutki) in their diet, but should moderate pearl millet (Bajra) and sorghum (Jowar) due to a compound they may contain, called goitrogens.

Goitrogens have the potential to interfere with thyroid function by affecting the uptake of iodine, but that too can be reduced greatly just by using the typical known cooking methods of millet, like soaking and cooking.

So do not worry excessively about your thyroid condition, as the benefits largely outweigh the demerits.

Myth 5: Seen as a Diet for the Poor

Fact- from price to nutrition it beats other staples like rice and wheat. The millets are rich in nutrients and packed with numerous health benefits, making it an ideal choice for any health-conscious person.

Health Benefits

Heart Health

Nutrient-Packed

These millets not only provide energy but are also rich in micronutrients such as vitamins A, B, D, and E, niacin, pyridoxine, antioxidants, zinc, magnesium, potassium, manganese, calcium and iron. Millets have higher protein content (10–12.3 g/100 g), modest fat (1% to 5%), and an impressive amount of iron (0.5–19.0 mg) and calcium (10–410 mg) compared to rice and wheat.

Antidiabetic

Millet releases less glucose into the bloodstream over an extended period, contributing to diabetes prevention.

Millets also assist in managing body weight, which is crucial for diabetic patients. The millets have a lower glycemic index compared to commonly eaten cereals like rice. The glycemic index refers to the rate at which a food item can affect your blood sugar level.

Gluten-Free

Gluten refers to a particular type of protein found in wheat, barley, rye, and some cultivars of oats. Gluten can cause many health disorders, including celiac disease, non-celiac gluten sensitivity, wheat allergy, gluten ataxia, and dermatitis herpetiformis.

The millets like ragi are gluten-free, hence a safer staple to avoid gluten-related disorders.

Ragi puttu

Antioxidant Protection

Millets boast an abundance of antioxidants like phenolic compounds and flavonoids, effectively combating free radicals, thus shielding against oxidative stress and lowering the likelihood of chronic ailments.

Weight Management

Millet Porridge

The pearl millet, with its high fibre content, may help slow down the movement of food from the stomach to the intestines, leading to longer food interval durations, which allows the prevention of obesity. Similarly, the consumption of fox tail millet is also known to aid in weight management.

The dietary fibre is crucial for gut health and preventing diseases like heart disease, colon cancer and diabetes. The millets contain around 7-37.8 % of dietary fibre. The pearl millet boasts around 11 % dietary fibre, which improves fibre bowel movement. 

Along with these health benefits, what sets millet apart from other grains is its sustainable nature.

Millet: An Ideal Choice Amidst Climate Change Woes

Millet field

Millets are capable of thriving in a wide range of environmental conditions. From low to high altitudes, including arid lands, they demonstrate adaptability and resilience. Millets require less water than traditional staples like rice and wheat; hence can thrive under non-irrigated conditions and in areas with minimal rainfall.

They are highly tolerant to heat, even up to 64 degrees Celsius, and other extreme weather events like drought and floods, making them an ideal choice amidst varying environmental threats like climate change and global warming.

 Besides, its carbon footprint is zero. Carbon footprint refers to the total amount of greenhouse gasses, including carbon dioxide and methane, emitted by any activity and it is relevant since these gasses are responsible for global warming.

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