Consuming Millets

The Poaceae family, commonly referred to as the grass family, comprises a type of cereal grains
known as millets. It is extensively consumed in developing nations in Asia and Africa. The
nutritional profile of millet is identical to that of sorghum and other cereals, despite the fact that it
may look like a seed and because millets are gluten-free and contain high protein, fiber, and
antioxidant concentrations, they have become more popular in the West. Millet is one of the oldest
cultivated grains in the world and can be used to make various amounts of things such as bread,
cereal, etc. and is also considered a staple diet in many parts of the world even today.

Millets are a nutritional powerhouse and a useful method for reducing malnutrition. Protein,
dietary fiber, Vitamin B, calcium, iron, manganese, magnesium, phosphorus, zinc, potassium,
copper, and selenium are merely some of the various nutrients that millets are abundant in. Niacin,
which is abundant in millet, benefits the body regulate more than 400 enzyme reactions. Niacin is
essential for healthy skin and healthy organ operation. Millet, especially the darker varieties, is also
an excellent source of beta-carotene.

Benefits
 Regulate blood sugar

Millets contains more complex carbs than simple carbohydrates, therefore it has a low
glycemic index (GI). As a result, millet requires more time to digest than regular wheat
flour. People with diabetes can more easily control their blood sugar levels due to low-GI
foods' ability to prevent blood sugar spikes after meals.

 Improve Digestive Health

Both soluble and insoluble dietary fiber is abundant in millet. As a "prebiotic," the insoluble
fiber in millet promotes the growth of healthy bacteria in your digestive system. This kind
of fiber is essential for keeping stools bulky, which keeps you regular and lowers your
chance of developing colon cancer.

 Protect Your Heart

Millet's soluble fiber is effective in reducing blood levels of "bad" cholesterol, considered a
risk factor for atherosclerosis. In your stomach, soluble fibre transforms into a gel and
absorbs cholesterol, enabling it to be safely excreted from your body.

Role of Millets in Malnutrition

Malnutrition in children hinders economic growth, lowers productivity, and feeds the cycle of
poverty and disease. Millets having high nutritional value can help overcome the issue of
malnutrition. Over 3.3 million children in India are malnourished and 1.7 million of them have
severe acute malnutrition. In the Union Budget for 2023–2024, the central government made
recommendations for the production and promotion of grain. There are many varieties of
nutrients in millets. For instance, ragi, also known as finger millet, provides 344 milligrams of
calcium per 100 grams, making it the best grain for acquiring dietary calcium. They are non-
acidic and gluten-free, making them a great choice for children' delicate but demanding digestive
systems. Meals significantly enhanced with more diversity including vegetables, fruit, dairy and
 staples, result in minimal additional growth from replacing rice with millets. Many of our most
important dietary and physiological demands are met partially by millets. Along with

assisting cope with type 2 diabetes, iron deficiency anemia, total cholesterol levels, obesity, and
the risk of cardiovascular disease, they also support efforts to battle child undernutrition.
Compared to rice and wheat, millet is significantly more nutrient-dense. It will be able satisfy our
need for food. When compared with rice and wheat, millet releases sugar far more slowly. After a
prolonged period of eating, sugar dissolves in the blood. Different millets provide different
benefits, accordingly some of which are explained below:

 Foxtail millet: It contains a lot of vitamins and minerals. It is an excellent source of

vitamin B1, which is crucial for the proper functioning of the nervous system.
 The staple Ragi, also known as Finger millet, is a great alternative to cereals and oats. It
is a Superfood and a nutritional powerhouse. It is a natural calcium and vitamin D source.
In children, it promotes bone density and cognitive development.
 Kodo Millet: Compared to other major cereal crops like rice and wheat, Kodo Millet has
significantly higher protein content.
 Proso millet is an intriguing option for areas with limited water resources because of its
high level of drought resistance. They can also endure for longer periods of time.
 High levels of vitamins, proteins, and anti-aging antioxidants are found in Browntop
millet.
 Little millet is rich in fiber and iron. It contains the largest amount of dietary fibre of any
grain (37%–38%) and is classified as a nutraceutical. In emerging and underdeveloped
nations, millet is a key ingredient in promoting food security.
 The best source of crude fiber and iron is Barnyard millet. In addition, it is limited in
calories yet beneficial for the liver.
 With high quantities of protein, fibre, unsaturated fats, and minerals like phosphorus,
potassium, calcium, and iron, Jowar millet has a high nutritional value. Furthermore, it
has more antioxidants than pomegranates and blueberries. Our bodies receive a cooling
influence from it.
 Bajra millet: It contains phosphorus and iron, which is beneficial for pregnant women
who have anemia, beneficial for the heart.
 The highest concentration of protein is found in Pearl millet, which contains 10% to
15% of it. It is generally consumed during the winter and has an uplifting impact on the
body.

The food child consumes at the age of 2 to 5 will decide his/her future. Consuming millets and a healthy
balanced diet from the very beginning reduces the chances of a child to suffer from malnutrition. Hence,
it is advised that a child must be provided with basic yet healthy diet.