Health Benefits of Millets

Contribution towards nutrition strategy - Help India Eat Better

Millets & Their Health Benefits

Millets & Their Health Benefits

New research has shed light on the potential use of millets in therapeutic diets. Millets also contain several bioactive phytochemicals including feraxans, lignans, ß-glucan, inulin, resistant starch, sterols and phenolic compounds (e.g., ferulic acid, caffeic acid and quercetin). Studies have supported the role of polyphenols in antioxidant, anti-inflammatory, antiviral and neuroprotective activities, which have shown to be beneficial against cardiovascular disease, diabetes, high blood pressure, high cholesterol, inflammatory diseases, metabolic syndrome. Here is how millets can be therapeutic in certain lifestyle diseases.

Diabetes

India has the second highest prevalence of diabetes only after China with approximately 77 million Indians affected by it. Lifestyle modifications with dietary intervention is key in managing type 2 diabetes. The high fibre content in millets aid in slow release of sugars into the blood stream maintaining a low post prandial glucose level. The B vitamins in millets support better carbohydrate utilization and ultimately millets serve as a low glycaemic food, especially effective for type 2 diabetes.

Cardiovascular Disease

According to the Indian Council of Medical Research and Registrar General of India, India accounts for almost 60% of the world’s heart disease burden. Millets contain significant amounts of magnesium, known to reduce the effects of heart attacks. The antioxidant nature of millets are known to help reduce oxidative stress and the fibre in them helps minimize the accumulation of bad cholesterol (LDL) and increase good cholesterol (HDL). Fibre in millets also aid in delaying the absorption of cholesterol, dietary fat and glucose, thus contributing to heart health.

Hypertension

According to the National Family Health Survey-5, 24% of men and 21% of women over the age of 15 years in India are hypertensive. High blood pressure is a risk factor for heart diseases and stroke. The DASH diet (Dietary Approaches to Stop Hypertension) promotes consumption of high fibre whole foods. Research suggests the benefits of millet consumption in controlling hypertension. Millets are rich in dietary fibre and contain certain antioxidants and micronutrients like magnesium and calcium that are effective in maintaining normal blood pressure. They also ensure a good serum lipid profile.

Celiac disease

Gluten intolerance is seen in those with gastrointestinal disorders like Celiac disease. Gliadin in wheat, horedein in barley, secalin in rye and avenin in oats are from the family of gluten proteins that cause inflammation on the inner lining of the intestine in gluten intolerant people. Being naturally gluten free millets serve as an excellent replacement for cereal grains in those suffering from Celiac disease.

Millets & Their Health Benefits

Millets for Different Life Stages

Infants & Toddlers

Infants & Toddlers

Millets like ragi and jowar are traditional weaning foods in many Indian homes. These millets are traditionally malted, fermented or sprouted to prepare gruels for toddlers. The cooking process makes essential nutrients in millets such as iron and protein more bioavailable & digestible, the various nutrients present help in overall physical and cognitive growth and development along with building a good gut health in children.

Children & Adolescents

Children & Adolescents

Childhood and adolescence are periods of critical growth and development. The growth spurts in children need to be supported by adequate nutrition backed with all vital nutrients . It is also important to combat micronutrient deficiencies at this time and prevent malnutrition from setting in. Millets contain essential nutrients like iron for maintaining haemoglobin levels, calcium for bone health, zinc for immunity and growth and protein for strength.

Pregnancy & Lactation

Pregnancy & Lactation

Pregnancy demands specialised nutritional requirements for the mother to maintain good health and aid in proper growth and development of the foetus. Special foods, such as traditional milletbased laddus, are prepared for expectant mothers for essential micronutrients at this time. Millets are known to help increase blood production, nourish the spleen and stimulate appetite during pregnancy.

Adults

Adults

Adulthood is most demanding in terms of time and energy, hence attention towards health and well-being at this time is critical. Millets can be introduced into adult diets as a high-fibre, nutrientdense, energy-providing foods that make up a large portion of our food plates. With changing lifestyles , it is critical for all adults to consume diets that are balanced, rich in essential macro and micro nutrients.

Senior Citizens

Senior Citizens

Energy-dense foods rich in protein and micronutrients are necessary for this group. Ageing leads to the slowing down of many processes. Hence ensuring a diversified-balanced diet, which is easy to digest, becomes critical at this time. Millets are good sources of healthy fats and fibre and are essential for maintaining good health in the elderly. Older people also experience disturbances in gut health and need easily digestible foods—millets can help with this.

Women

Women

Women’s bodies are often subjected to change throughout their lifespan and to adapt to these changes nutritional interventions are necessary at every stage. Millets are powerful superfoods that cater to these requirements as they are energy dense and contain all essential amino acids important for women’s health. Millets are rich sources of many essential nutrients for women.

Millets & Their Unique Benefits

Even with their overall goodness, the nutritional character of millets and the way they are beneficial differs. You should consider including them in your diet for a powerful health boost. However, we recommend that you consult your medical caregiver or a qualified nutritionist, in case you are suffering from a metabolic disorder or any other condition, which requires special and/or specific dietary interventions.

Sorghum
Sorghum

Sorghum is rich in a variety of nutrients, including B vitamins (thiamine, riboflavin, niacin, folic acid and beta carotene), which play an essential role in metabolism, nerve cell development and boosting health of hair and skin. Sorghum is rich in antioxidants such as flavonoids, phenolic acids and tannins. Eating a diet rich in these antioxidants can lower oxidative stress and inflammation in your body. It also contains the goodness of iron that is important for immunity, energy and overall vitality. Also known as jowar, sorghum is a rich source of carbohydrates and can be an excellent source of energy. It also has about 10 % protein—the protein in sorghum is prolamin (kaffirin), which has a unique feature of lowering digestibility upon cooking. This may be a health benefit for certain dietary groups. A great source of plant-based protein, it provides as much of it as quinoa, known for its high protein content. Protein as we know is essential for healthy growth and development.

Sorghum is packed with dietary fibre (10.22%)—mainly the insoluble variety (83.1% of the total fibre) and can help lower cholesterol levels due to the presence of policosanols and protect against heart disease. The insoluble dietary fibre of sorghum and millet may reduce transit time of food in the gut and prevent gastrointestinal problems. A diet rich in fibre, it also helps to manage weight, stabilize blood sugar levels and prevent constipation. A gluten-free grain, jowar is ideal for those who show an intolerance towards gluten. It is easy to replace rice or quinoa with whole sorghum in most recipes.

Pearl
Pearl

This gluten-free grain is low in calories and packed with healthy nutrients that may aid weight loss, improve blood sugar levels and help support healthy hair, skin and nails owing to their protein content. Bajra also helps overcome fatigue, improves digestion and is a natural detoxifier. It is said to boost bone health and may also helps fight against PCOS. This millet scores high on energy values compared to the staple cereals but have a lower proportion of carbohydrates than the others. It is high in amylose starch (20–22%), and dietary fibre (11.5 %) in it helps in exhibiting a lower glycaemic response. Hence, it is recommended that people with diabetes eat pearl millet. Pearl millet contains 10.96 % proteins and is an excellent source of plant-based protein. Its B vitamins are particularly useful in preventing hair loss. It is naturally gluten-free, making it suitable for people with gluten sensitivity and Celiac disease. Another advantage of pearl millet is that it is loaded with omega-3 fatty acids and other nutritional fatty acids good for our heart health and general well-being. Bajra is high in antioxidants, polyphenols and phytochemicals that contribute to optimal health for humans.

Rich in micronutrients such as iron, calcium, zinc, copper, potassium, magnesium, phosphorus, manganese and B-vitamins it has the highest proportion of niacin in it among cereals. Bajra, therefore, is an excellent cereal option for a healthy diet or as a substitute for wheat. You can also blend bajra with wheat to boost its goodness.

Barnyard
Barnyard

This millet is low in calorie, high in fibre and iron and nutritionally dense overall. It is the ideal millet for weight loss, being a good source of easily digestible plant protein. It has the highest proportion of fibre among all the millets, which makes it good for gut health and as a fighter of cholesterol. Sanwa or barnyard millet is rich in calcium and phosphorous, which helps in bone building— growing children could do well with this variety of millet. It has plenty of iron, which makes it a great source of this mineral for vegetarians. Those looking to reduce their blood lipid profile can include barnyard millet in their diet. With a low-glycaemic index, barnyard millet is also a great source of nutrition for diabetics.

ITC is committed to Help India Eat Better. To serve its consumers and stay true to its mission, the company has put millets at the heart of its health offerings. This initiative is aligned with our credo of Nation First: Sab Saath Badhein. This is also in consonance with the Government of India’s overall focus on nutrition and its Seven Sutras to celebrate the magical golden grain in the International Year of Millets.