Health advantages of millet, including how to incorporate them into breakfast and how to combat cancer

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Breakfast is something you need to not just eat but to enjoy, whether you’re working from home or just watching your favourite TV shows and streaming video. Millets are the ideal breakfast choice to help you start the day off healthy. Millets are the most underused grains in India, despite the fact that they are loaded with protein and nutrients, free of gluten, better for you than other grains, and can be used in a variety of cuisines.

The following are some advantages of eating millets for breakfast, according to Prabhu Gandhikumar, the founder and CEO of TABP Snacks and Beverages, in an interview:

1. Maintains blood glucose levels – Millets differ from wheat and corn in a number of important ways. They are low in glycaemic index, gluten-free, and abundant in nutrients. They can improve insulin sensitivity and assist in stabilising blood sugar levels in diabetic patients. Millets are also a good source of vitamins, minerals, vital amino acids, proteins, and dietary fibre.

2. Millets can aid in weight loss if you include them in your normal diet, according to studies. Whole grains like millets are nutrient- and fiber-rich, which can aid in promoting satiety and preventing overeating. According to one study, those who substituted millets for rice experienced more weight loss and improved gut health. Think about including millets in your diet if you’re attempting to reduce weight.

3. Heart-friendly – Millets are a great source of antioxidants, which have been demonstrated to lower LDL cholesterol and total cholesterol levels and maintain the health of blood vessels. The risk of heart disease and stroke is significantly reduced thanks to these antioxidants.

4. Millets, including the foxtail and proso kinds, are efficient at preventing the formation of cancer cells. Millets include phytochemicals that have antiproliferative properties, reduce the growth of colon, breast, and liver cancer cells, and don’t harm healthy cells.

5. Enhances digestion – The dietary fibre in millets contributes to the improvement of the digestive system’s performance. Constipation, flatulence, bloating, cramps, and regularising bowel function can all be helped by it. Additionally, it strengthens the immune system and helps to improve the general health of other crucial organs like the liver and kidney.

6. Keeps you fuller for longer – Because the body can easily break down and metabolise carbohydrates like rice and wheat, a person frequently feels hungry shortly after eating. To sate their hunger, it may cause some people to engage in unhealthy eating practises. Millets assist people avoid bad eating habits since they have a more complex structure and take longer for the body to break them down.

According to Kanika Malhotra, Consultant Dietician and Diabetes Educator, “Unlike other cereals, millet is an ancient superfood that has recently gained popularity. Millets have also been designated as “Nutri Cereals” by the Ministry of Agriculture and Farmers Welfare. In addition, minerals such as calcium and magnesium are abundant in them.” Malhotra asserted that the importance of healthy eating and nutrition cannot be taken for granted, particularly in the post-pandemic era.

Millet has fewer cross-linked prolamins, which may be another factor affecting millet protein digestion, the author continued. Millets are great for weight loss and digestion since they have a low GI and help to regulate blood glucose levels. Additionally, millets increase immunity, lower cardiovascular risk, and prevent asthma. You can prevent overeating later in the day by having a breakfast rich in fibre, protein, and healthy fats. Millets are a great breakfast option because they have 7–12% protein, 2-5% fat, 6–75% carbs, and 15-20% dietary fibre.

She offered the following advice for incorporating millet into your regular breakfast:

1. Foxtail and tiny millets can be combined to create a nutritious and satisfying breakfast dish called millet upma. If you prepare ahead by having the vegetables cut the night before, making this dish in the morning for the family will leave you feeling incredibly full and satisfied.

2. Try millet porridge as a warm breakfast cereal. It can then be combined with milk, cinnamon, vanilla, salt, and raisins to complete the dish. You’ll see how to turn your everyday grain into a creamy, fruity, and subtly sweet morning dish. This porridge can be made the night before, chilled, and warmed gently in the morning for a quick breakfast.

3. There is nothing better than beginning the day with a delectable cereal beverage. Combine the roasted, cooked ragi with the whey protein, fruits, soaked dates, and cocoa powder. Have it cold after a nice blend. It is now a full-featured, nutritional, and healthful gluten-free morning beverage for everyone.

4. Make airy pancakes out of millet by using foxtail millet flour. Due to the use of millet flour in their preparation, ordinary pancakes are replaced by millet flour pancakes. This pancake recipe is perfect for young children and picky eaters.

5. Use foxtail, little, and kodo millet to make delicious millet dosas for a vegan, gluten-free South Indian breakfast that may be accompanied by a variety of homemade chutneys and sambhar. Without rice or semolina, this crispy dosa is a filling and diabetic-friendly breakfast choice.

With a healthy breakfast, get your day off to a good start. This “Poshan Maah 2022,” make a promise to yourself to start each day with a delicious and healthy breakfast. There is a tonne of information that indicates breakfast eaters are healthier. If you skip breakfast, you can experience hunger, fatigue, and a desire to consume less healthful meals later in the day.