Introduction
Millets, a group of small-seeded grasses, have gained significant attention in recent years for their potential as a superfood. While some consider them a trendy diet fad, the nutritional benefits and historical significance of millets suggest they may indeed be deserving of the superfood label.
What is millet?
Millets are a group of small-seeded grasses that have been cultivated for thousands of years in different parts of the world, particularly in Africa and Asia. They are hardy crops that can grow in arid and marginal lands, requiring less water and fertilizers than other staple grains like rice and wheat. This makes them an ideal crop for small-scale farmers, especially in regions affected by climate change and land degradation.
Types of millets
According to the Food Safety and Standards Authority of India (FSSAI), millets are classified into Major Millets and Minor Millets based on their grain size. Major millets include sorghum, pearl millet and finger millet. Barnyard, kodo, foxtail, little and proso are the minor millets. There is another class of millets—the pseudo millets—which are nutritionally similar and must be acknowledged as valuable in this context.
They are called so because they are not part of the Poaceae botanical family, to which the ‘true’ grains belong. Buckwheat and Amaranth, which do not scientifically belong to the millet family but contain many essential nutrients, are examples of pseudo millets. Each of them has unique nutritional properties and culinary uses, making them versatile and adaptable to different diets and cuisines.
Millet as superfood
Millets have earned the reputation of being ‘nutri-cereals’ as they provide most of the nutrients required for normal functioning of the human body. The energy, proteins, good fats, minerals and vitamins that millets provide makes them a superfood. Millets are rich in fiber, protein, vitamins, and minerals, making them an excellent addition to a healthy diet. They are naturally gluten-free, making them a great option for people with celiac disease or gluten intolerance.
Pearl millet, for instance, is an excellent source of magnesium, ron and zinc, which are essential for the immune system and brain function. It is commonly used to make porridge, flatbreads etc. in Africa and India.
Finger millet, also known as ragi, is rich in calcium and antioxidants, which can prevent osteoporosis and cardiovascular disorders. It is a staple food in parts of Southern India and East Africa, where it is used to make porridge, bread, and snacks.
Step 1: Nutritional Powerhouse: Millets are rich in essential nutrients such as fiber, vitamins, and minerals. They are a good source of protein, making them an excellent option for vegetarians and vegans. Millets also contain complex carbohydrates, which contribute to sustained energy release, making them a valuable component of a balanced diet.
Step 2: Gluten-Free and Easily Digestible: Millets are naturally gluten-free, making them suitable for individuals with gluten sensitivities or celiac disease. Additionally, millets are easily digestible, promoting gut health. This characteristic sets them apart from some traditional grains, positioning millets as an attractive option for those seeking alternatives in their diets.
Step 3: Diabetes Management: Research suggests that incorporating millets into the diet may aid in managing diabetes. The low glycemic index of millets helps regulate blood sugar levels, making them a favorable choice for individuals with diabetes or those looking to prevent the onset of the condition.
Step 4: Historical Significance and Cultural Importance: Millets have been cultivated for thousands of years and have played a crucial role in the diets of various cultures worldwide. In regions like Africa and Asia, millets have been staple foods, contributing to the resilience and adaptability of communities. Recognizing their historical significance adds depth to the argument that millets are more than just a passing diet trend.
Step 5: Sustainability and Environmental Impact: Millets are hardy crops that require minimal water and thrive in diverse climates. Their resilience makes them environmentally sustainable and contributes to food security. As the world grapples with climate change and the need for more sustainable food sources, millets emerge as a potential solution with a lower environmental footprint compared to some conventional grains.
Conclusion
while the term “superfood” can sometimes be associated with passing diet fads, millets appear to be more than just a temporary trend. Their nutritional profile, historical significance, and environmental sustainability contribute to a compelling argument for considering millets as a superfood. As individuals increasingly seek diverse and nutrient-rich options for their diets, millets stand out as a versatile and wholesome choice that may continue to make a positive impact on both personal health and global food systems.
