Refined Grains v/s Millets
Refined grains and flours have no bran in them. Refined foods increase glucose and blood sugar levels after they are consumed which is countered by the body producing excess insulin to lower blood sugar levels. If the body keeps pumping out large quantities of insulin for a long time, it usually develops insulin resistance. The pancreas may also stop producing insulin. Either way, glucose levels start to jack up, resulting in diabetes.
Millets are highly nutritious, non-glutinous and non-acid forming foods, thus making them soothing and easily digestible Compared to rice, especially polished rice, millets release lesser percentage of glucose but at a slow rate over a longer period of time decreasing the risk of diabetes.
Millets are rich sources of minerals like iron, magnesium, phosphorous and potassium. Finger millet (Ragi) has veryhigh calcium content, about 10 times that of rice or wheat.
Amazing Health Benefits of Millets:
. Alkaline, easily digestible.
. Contains phytonutrient lignans which are converted by friendly flora in our intestines into mammalian lignans, that protect against breast and other hormone-dependent cancers as well as heart disease.
. Hydrates your colon and keeps you from being constipated
. Acts as a prebiotic feeding microflora in your internal body ecosystem.
. Serotonin in Millet acts as a mood-enhancer
. Smart carb with lots of fiber and low simple sugars. Takes longer to release the sugars reducing risk of diabetes.
. Has a low glycemic index and shown to produce lower blood sugar levels than wheat or rice.
. Magnesium in millet helps reduce the effects of migraines and heart attacks. Also reduces the instances of childhood asthma.
. Niacin (Vitamin B3) in millet helps lower cholesterol.
. Decreases triglycerides and C-reactive protein.
. Phosphorus in Millets is critical in forming the mineral matrix of the bone, building block of the genetic code, and an essential component of lipid-containing structures such as cell membranes and nervous system structures..
Nutritional Food during Pregnancy and for Babies:
Millets are ideal for pregnant mothers since several millet varieties like ragi andbajra are a rich source of iron and calcium. Mothers having gestational diabetes would benefit from substituting millets in place of other grains. Millets also help in building immunity for the baby growing in the womb.
Babies can be fed popped or malted millet powder which is a very good substitute for generic store-bought baby foods. Traditionally, children were given different forms of millets from 6 months onwards.
