3 Essential Millets for Weight loss That You Should Include Everyday

Millets are small grains that have been around since ancient times, but they have recently made a spectacular rebirth in Indian kitchens. The United Nations, acting on a petition by the Indian government, proclaimed 2023 as the International Year of Millets with the goal of raising awareness and boosting millets’ production and consumption. Let’s see more about magical 3 Essential millets in this article ! Know more.

What are millets?

Among grains, millets are unique because they’re healthy, gluten-free, non-sticky, and don’t create acids. These grains are widely grown in India and Africa.

Evidence suggests that millet was among the first domesticated cereal grains, and cultivation of the grain stretches back thousands of years. It is quite probable that millet was first cultivated in what is now China and other East Asian regions some 10,000 years ago. It then proceeded to other parts of Africa, Asia, and ultimately Europe. For a long time, these small crops were used for human consumption and fodder for animals.

Millets are a good addition to any diet for people who are concerned about their health and consume a cautious diet, according to specialists.

Most people eat it like rice. Millet can be used to produce any recipe and best replacement for regular rice. Since its grains are the smallest, it cooks more quickly.

Types of millets 

Millets come in a range of varieties, each with special qualities and nutritional advantages. Some common types are 

1. Pearl Millet (Bajra) 

2. Foxtail Millet (Korra)

3. Proso Millet (Common Millet)

4. Finger Millet (Ragi)

5. Kodo Millet (Kodon)

6. Little Millet (Kutki)

7.Barnyard Millet (Sanwa)

Each type of millet has its own unique flavor and culinary uses, making them versatile ingredients in various dishes.

3 Essential millets for your daily health

Pearl millet 

Beneficial complex carbohydrates found in bajra, or pearl millet, help with blood glucose regulation.

Pearl millet slowly digesting starch makes it a dietary component that can help reduce your risk of diabetes.

When opposed to high-glycemic meals, pearl millet causes blood sugar levels to rise more slowly and steadily due to its low glycemic index.

The protein in this millet aids in tissue repair and muscular growth. It is an excellent low-carb alternative for vegetarians due to its high protein content.

One benefit of pearl millet is that it can help prevent PCOS or any hormonal disorder and improve insulin sensitivity.

Iron and fiber-rich pearl millet can help reduce visceral fat, especially around the abdomen. Consequently, this controls the menstrual cycle and restores lifestyle illnesses.

Magnesium and potassium are minerals abundant in pearl millet. They are essential for heart health and better blood circulation.

Regular use of this 3 Essential millets lowers LDL cholesterol.

Pearl millet is loaded with plant lignans and omega-3 fatty acids.

Bajra promotes healthy digestion and lowers constipation.

Finger millet 

Ragi is also the part of this 3 Essential millets .Do you know? Ragi is regarded as a great weaning food because of its high nutritional value. Sprouted ragi flour is powdered and fed to babies for the first time.

Ragi is a fantastic plant-based protein source. 13 gms of protein are found in 100 grams of ragi. 

14 % of our body’s daily calcium requirements can be met by consuming 100 grams of ragi. Ragi has phosphorus as well as calcium, which together strengthen your teeth and bones.

Frequent ragi consumption lowers the risk of fracture and helps prevent osteoporosis. 

Ragi helps in recovery of anemia too! Yes, ragi is a very good source of natural iron. This millet based foods are highly suited for pregnant and lactating mothers and elderly too due to its high calcium and iron content.

Ragi is a rich source of antioxidants, which aid in the body’s defense against free radicals and thereby slow down aging. These antioxidants significantly prevent cancer.

The magnesium level of ragi is high. Magnesium helps to keep blood sugar levels stable by lowering insulin resistance in the body.

Fiber, both soluble and insoluble, is abundant in ragi. This fiber content relieves constipation and keeps us fuller for longer.

Little millet 

Among the millets, the smallest millet is the little millet. Though tiny in size, nutrients are huge.

Also, little millet has a lot of flavonoids and tannins that can help prevent and postpone our aging process and fight against conditions including diabetes, heart disease, cancer, cataracts, inflammation, and gastrointestinal issues.

Like any other millets, little millets have a high fiber content. So, it is one of the best low glycemic index foods.

Magnesium, which is a predominant mineral in little millet, is good for the heart. Moreover, it has a lot of niacin, which lowers bad cholesterol.

Research says little millet helps with respiratory conditions like asthma.

Little millet contains phosphorus, which is great for supporting weight loss, healing damaged tissue, and reviving the body after hard workouts.

It also aids in the body’s detoxification.

Little millet, like foxtail and barnyard millet, has a high in Iron.

Little millet has a lot of fat, mostly in the form of beneficial polyunsaturated fatty acids (PUFA). Little millet’s has the best flavonoids in this 3 essential millets and have numerous functions in the body’s immunological defense system and function as antioxidants.

Health benefits of sprouted millets 

You can sprout the above 3 essential millets for more benefits. Nutrients become more bioavailable during sprouting, which facilitates their absorption and digestion.

Sprouting process decreases anti-nutrients and breaks down complex carbs, which helps

Enzymes that aid in the digestion of proteins, carbs, and lipids are activated during sprouting, improving the overall uptake of nutrients.

Sprouting can increase antioxidant levels, 

Because sprouted millets often have a lower glycemic index than unsprouted ones, they are a better option for controlling blood sugar levels.

Sprouting  gives it a softer texture and a somewhat sweeter flavor.

Grains that have sprouted may be simpler for certain people to digest, which could lower the possibility of negative reactions like allergies or sensitivities.

For a hassle free option Tiny dot’s sprouted bajra flour, sprouted ragi flour & whole wheat flour is best for any meal. The quality ensures that their sprouted millets flour is free from additives and pesticides, guaranteeing a pure and wholesome product

How to sprout millets 

1. To get rid of any debris, thoroughly rinse the millets under cold water.

2. Soak the millets in water for a minimum of eight to twelve hours, ideally overnight.

3. Once again, rinse the millets after draining the water.

4.The soaked millets should be put in a covered cotton cloth or sprouting jar to allow for air circulation.

5. Use fresh water to rinse the millet two to three times a day to keep them damp but not soggy.

6. Little sprouts should begin to emerge after one to three days, depending on the humidity and temperature.

7. You may use the sprouts in salads, stir-fries, and other recipes once they grow between 1/4 and 1/2 inch long.

To protect the sprouts from molding or spoiling, remember to monitor them and give them frequent rinses.

Best Way To Have these 3 Essential Millets 

You can cook millets whole and use them in salads, soups, stews, and other recipes, or you can grind them into flour and use it to make a variety of traditional cuisines including cakes, porridges, and flatbreads.

You can eat these 3 Essential Millets raw or cooked like rice, or grind them into flour to bake them. Additionally, after soaking them in water to soften them, they can be cooked in a pressure cooker. Since millets are so versatile, they are used as a staple in a wide range of culinary traditions, and there are countless creative and delectable ways to prepare them.

For a crunchier version of chapatis, breads, and muffins, try dry roasting it and combining it with wheat flour.To make porridge, baby food, or even stuffing for rolls, millet flour can be utilized. More benefits about millets