Chhavi Kohli

Millets have been an integral part of our traditional food culture for more than 5,000 years. These mighty grains, once ignored for years, reclaimed their place in 2018, when they were rebranded as ‘Nutri Cereals’. Taking it forward, the United Nations has also recognised its importance and declared 2023 as the ‘International Year of Millets’. According to the Whole Grains Council, millet is the sixth most important cereal grain in the world. Nowadays, millets are gaining popularity because of their gluten-free properties and high protein, fibre, and antioxidant content. Like many whole grains, millet can also be healthy and have certain benefits. But are millets good for people with diabetes? Let’s understand it better! What are millets? Millets are a group of small-grained dryland cereals that are not only rich in nutrients but are also climate resilient and can adapt to different production environments, without high fertilisers and pesticides. Millets are termed as ‘Nutri-Cereals’ because they are highly nutritious, non-glutinous and non-acid forming foods, which provide all major and minor nutrients along with a good amount of dietary fibre. The millets contain 7-12% protein, 2-5% fat, 65-75% carbohydrates and 15-20% dietary fibre. There are different types of millets grown in India — major millets like Jowar (sorghum), Bajra (pearl millet), and Ragi (finger millet), and minor millets like Foxtail, Little, Kodo, Proso and Barnyard millet. How are millets different from wheat and rice? Each variety of millet has some unique properties. Millets contain similar amounts of calories and carbohydrates like wheat or rice. The protein content of Jowar and Bajra is approximately 10-11 gm/100 gm. It is similar to whole wheat but higher than rice. Ragi has lower protein content (about 7 gm/100 gm). The fibre content of major millets (about 11gm/100 gm) is similar to whole wheat but significantly higher than refined wheat flour or rice (<3 gm/100 gm). Among all major millets, Bajra is especially rich in Iron and Vitamin B3 (niacin) and Ragi is rich in calcium. However, the processed forms are not similar to natural or less processed counterparts as they are highly deficient in fibre and all other nutrients. What about using millet in diabetes? A meta-analysis published in 2021, showed that millets can help lower the risk of developing Type 2 diabetes and lower the HbA1c among individuals with diabetes. Studies also indicate that long-term millet consumption can lower fasting and post-meal blood glucose levels by 12 to 15 per cent. That is because millets have a lower glycemic index or GI. It was noticed that minimally processed millets were 30 percent more effective in lowering the GI of a meal compared to white rice and refined wheat. The lower GI of millets is primarily because of their high fibre content. Millets are also potent to lower cholesterol absorption and hence reduce the risk of heart disease. Few studies have shown that Jowar helps reduce post-meal blood sugar spikes. Also, Bajra may reduce the triglycerides, due to the presence of vitamin B3 (niacin). Ragi contains slowly digestible starch, which like Jowar, delays carbohydrate absorption. Minor millets also have some exceptional nutritional properties like foxtail and proso millet have the highest protein content (>12g/100 gm) and are also exceptionally rich in copper and niacin. Millets are also gluten-free and can be a great substitute for wheat or gluten-containing grains for people having Gluten Sensitivity or Celiac Disease So, using millets in place of refined wheat or white rice can be a great choice. How to use millet? Millets can be used in different forms like porridge, upma or khichdi. Millet flour can be used to make chapatis or wraps and the batter can be used for idli, dosa, and cheelas. But a few points to be considered while using millet for weight loss or diabetes management: Although millets are a healthy replacement for grains, they are not the replacement for vegetables or proteins in your meals. Millets are also rich in calories and carbohydrates like other grains so do pay attention to the portion size. The processed options are not similar to natural or less processed forms of millet. Remember, the more processed or refined the flour, the less nutritious it is. A good approach is to start slow and rotate millet with other grains or use mixtures for a healthy option. This will ensure you obtain maximum benefit and will add variety to the food. So do include this superfood into your everyday diet and notice the positive changes it brings to your life.

Chhavi Kohli

Millet: The ancient healthy grain