Over the past few years, we have heard the term gluten-free pop up nearly everywhere. More so that, millet gluten-free products or holistic gluten-free diets have been adapted as a structured meal option. This can be attributed to their potential health benefits, especially for individuals with gluten intolerance and celiac disease. But, what is gluten? Let’s take a look.
Essentially, gluten is a protein that can be found in your daily grains like wheat, barley and rye. When ingested by people with this sensitivity, it may trigger an autoimmune reaction, causing inflammation, impaired nutrient absorption and intestinal damage. Moreover, its symptoms can vary between diarrhoea, abdominal pain, constipation and bloating. Hence, such individuals find that cutting gluten from their diet improves their digestive health and well-being. This search for gluten-free foods has led to millet emerging as a reliable food source.
Millets are inherently gluten-free. They are small-seeded cereal grains and a part of the Poaceae family. However, unlike wheat, they may lack the gluten proteins. This difference indicates that these cereals may not cause adverse effects in those with celiac disease and gluten sensitivity.
That said, millets contain other non-gluten proteins as well as dietary fibre. This makes the ancient crop easily digestible and a great addition to a nutritious meal; all while adhering to dietary restrictions.
The answer to which millets are gluten-free is all of them. Understanding the various types of millets available in the market makes your journey to healthy eating easier.
Often called a winter wonder crop, bajra is a good source of energy. Pearl millet contains carbohydrates and protein, along with several essential minerals like magnesium, phosphorus and zinc.
A staple in the Indian diet is the wholesome ragi. Finger millet is packed with fibre and calcium, which may help support bone and gut health. Ragi flour is seen to be used in dosas, breads, and porridges.
Jowar is a powerhouse of antioxidants and micronutrients. It is a rich source of B vitamins as well as plant compounds. These may relay anti-inflammatory properties to the body while supporting overall metabolic functions. Sorghum is used as a flour for bakris or eaten as a whole grain in salads.
Often consumed as a substitute for rice, foxtail millet is a nutritious addition to a diabetic-friendly diet. The millet has a low glycemic index and can be used in salads, pilaf and upmas.
Another millet that supports diabetic health is the Barnyard millet. It is a rich source of fibre and protein. Moreover, it has minerals as well, such as calcium and iron. Sanwa is often seen across cultures as a fasting food and can be incorporated into your diet as a rice alternative.
Apart from these, there are porso millet (Barri), little millet Kutki) and kodo millet (Kodra) that can support a millet gluten-free diet seamlessly.
Now that you know whether millets are gluten-free or not, here are some interesting dishes you can whip up at home:
Packed with protein and fibre, for this porridge, you will need to cook the foxtail millet with two cups of either water or milk. To this, add a pinch of salt and cook for about 15–20 minutes until the liquid is fully absorbed. All you need to do next is mix in chopped roasted nuts, fresh fruits and honey for a delicious burst of flavour.
Pair this scrumptious pilaf alongside your Sunday dinners of roasted chicken or fish. Simply sauté some chopped onions, carrots and bell peppers in olive oil. Add a rinsed millet to the mix and cook for about a minute. Consequently, pour in chicken or vegetable broth until it covers the millet by an inch or so. Allow this to come to a boil and reduce the heat. Cover the utensil and let it simmer for another 20 minutes.
On rainy days, you can’t help but crave fritters. To make these, add cooked millet, mashed potatoes, chopped veggies, herbs and a tablespoon of gram flour to a bowl. Now, mix the ingredients well and form them into small patties. Pan-fry these vegetable patties until they are golden brown on both sides. You may serve these hot with a cool mint yoghurt dip.
Your search for a hearty meal option ends here. First, sauté some chopped onions with chilli, ginger and garlic in some olive oil. To this, add rinsed millet and lentils (take moong dal or red lentils). Next, add in your chopped vegetables. This can include tomatoes, carrots, etc. Pour the water or vegetable broth and sprinkle a pinch of salt to taste. Let it simmer until the lentils and millet are tender. And it’s ready!
The benefits of consuming millet in a gluten-free diet:
Millets are truly a gem of a food source. They are versatile and blend quite seamlessly into numerous culinary dishes. Moreover, its expansive nutritional profile with the absence of gluten makes the humble millet a valuable addition to our diets. Explore the variety of millets, and don’t forget to experiment with recipes to reap the health benefits of this wonder food!
