'MILLET'FULL DIET
I want to be healthy and full of energy all day and I want good sleep at night. For this I need good balanced diet with nutrients like protein, carbohydrates, fats, vitamins and minerals. To get a nutritious and balanced diet I need to eat grains, pulses, vegetables, fruits, milk, meats etc.
Every nutrient has its unique role in maintaining healthy body. Carbohydrates gives us energy, protein help in growth and development of cells and tissues in our body, fats are stored in the body to provide energy in the time of need, maintain core body temperature and absorb various nutrients. Vitamins and minerals help in many vital functions of the body.
To work all day body needs fuel in the form of glucose. The carbohydrates in our diet get converted into glucose and provide that needed fuel. Many sources of carbohydrates are available – fruits, vegetables, nuts, wholegrains, starches, sugars. Starches and sugars may provide instant energy but these are not very healthy. Wholegrains, fruits, vegetables and nuts are healthy sources of carbohydrates.
There are many carbohydrate rich wholegrains are available in the market like wheat, barley, millets, oats, quinoa etc. Breads made of wholegrains are healthier than those made with refined flours. Some of the lesser used grains are Millets which includes Pearl Millet (Bajra), Sorghum (Jowar) and Finger millet (Ragi).
Pearl Millet (Bajra)is one of the oldest grains man has grown. It is rich in dietary fibre, iron, phosphorous, magnesium, Vitamin B group, protein and carbohydrates. It is a gluten-free and easily digestible carbohydrate source. It is good for heart health due to presence of magnesium and potassium. Fibre content improves digestion and intestinal health. It is good for diabetics because it increases insulin sensitivity (opposite to insulin resistance).
Sorghum Millet (Jowar)is the fifth most grown grain crop in the world after wheat, barley, rice and corn. It is gluten-free grain used by those who are allergic to wheat. Sorghum is rich in carbohydrates, protein, vitamin B group, fibre and has high levels of magnesium, potassium, phosphorous, iron, copper, calcium etc. It improves digestion and reduces conditions like bloating, constipation and flatulence. Fibre rich sorghum helps reduce cholesterol levels. It helps regulate glucose levels in blood and is good for diabetics. Both calcium and magnesium present in sorghum is good for bone health. Iron and copper helps those who are anemic.
Finger Millet (Ragi)is a very nutritious wholegrain carbohydrate source. It contains some essential amino acids like Threonine, Valine, Isoleucine and Tryptophan. Tryptophan is said to reduce excess appetite and aids in weight loss. Ragi is loaded with calcium which is good for bones. Ragi has low glycemic index which makes it a good choice for diabetics. The high iron content makes it good for anemics.
In the end I will say that we should start experimenting with wholegrains. Replace wheat with millets once a week or mix millet flour to wheat flour for daily use or use multigrain bread instead of white bread. Use these humble millets to lead a happy and healthy life.
Comments
Post a Comment