Millets took center stage in 2023 when the United Nations declared it the International Year of Millets. This declaration emphasizes the significance of these ancient cereals, praised for their climate resilience and nutritional benefits. The millet-based dinner served to the heads of states at the G20 summit further heightened their popularity. Millets’ ability to endure droughts, poor soil, and pests positions them as a crucial element in sustainable agriculture, contributing to global food security.
Nutritional Benefits of millets:
These small cereals shine with higher levels of protein, fiber, iron, calcium, and phosphorus compared to staple cereals like rice and wheat. Millets, being gluten-free, make an excellent choice for those with gluten intolerance. They are excellent for those aiming to manage weight or lower their blood sugar and blood cholesterol.
While millets offer a plethora of benefits, it’s essential to recognize potential digestive challenges. Most millets can be slow to digest and may have a drying effect on the body.
Are millets for everyone?
Millets might not be universally suitable, especially for those with hypothyroidism or a tendency towards constipation.
Moderation and thoughtful pairings are key for a balanced approach to millet consumption.
For instance, having millets with milk (to make porridge/kanji/, cookies or biscuits) or mixing it with cheese could result in digestive issues in those with sensitive tummies. The only exception to this is Ragi (finger millet) which is often the first food given to babies and is rich in iron and calcium.
Recommendations to improve digestibility:
- Consider pairing millets with easily digestible pulses like moong and black-eyed peas, hydrating vegetables like pumpkins, melons and squashes, and essential fats such as coconut, ghee and sesame
- Spices like cumin and coriander can further facilitate digestion, opening the door to a variety of delicious millet-based meals.
Kodo millet with ghee and pumpkin, squash and adzuki beans curry(Olan)
A perfect millet-based meal would be a millet khichdi or millet roti with dal, millet dosa/adai or even a Buddha bowl with millets, lentils and sauteed veggies with spices. It can also be paired with yoghurt or buttermilk for a light lunch or dinner.
Common millets grown in India include ragi/finger millet, barnyard millet, kodo millet, little millet, foxtail millet. I will delve into specific millet types, exploring their unique characteristics and seasonal suitability in upcoming posts. As we navigate the world of millets, let’s embrace their benefits with creativity and mindfulness, ensuring a harmonious integration into our diets.
What is your favourite millet? Have you had any digestive issues with it? Please let us know in comments.
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