Millets: The new ‘superfood'

SAIKAT K BASU

Millets are a group of small-seeded, nutrient-rich, drought-resistant grains that have been cultivated for thousands of years, primarily in Asia and Africa. They include varieties such as pearl millet, finger millet (ragi), foxtail millet, sorghum (jowar), barnyard millet, little millet, and proso millet.

Importance of Millets: Millets are high in essential nutrients like fiber, protein, iron, calcium, magnesium, and antioxidants. Ideal for people with gluten intolerance or celiac diseases. Millets release energy slowly, making them beneficial for managing blood sugar levels and preventing diabetes.

Health Benefits: Promotes heart health by lowering cholesterol and improving blood pressure. Supports digestive health due to its high fiber content. Enhances bone health (especially finger millet) due to its high calcium content.

Climate Resilience: Millets thrive in arid and semi-arid regions, requiring significantly less water than rice or wheat. They grow in poor soil conditions and under extreme temperatures, making them suitable for marginal farming areas.

Environmental Importance:  Millets are drought-resistant and can grow in poor soils, requiring minimal water and inputs. Their cultivation has a lower environmental impact compared to wheat or rice.

Food Security: Millets provide a cost-effective and nutritious alternative to other grains, especially in low-income region. They contribute to dietary diversity, reducing dependency on rice and wheat.

Sustainability: Millets require fewer chemical inputs like fertilizers and pesticides, making them environmentally sustainable. They can improve soil fertility when grown in rotation with other crops.

Cultural significance: Millets have been traditional staples in many cultures, especially in India and Africa, and are central to various traditional cuisines and festivals.

The United Nations declared 2023 as the International Year of Millets, emphasizing their role in sustainable agriculture, nutrition, and global food security. This move has sparked renewed interest in millets as "superfoods" for addressing modern health and environmental challenges.

Millets are small-seeded grains that are gaining attention for their biochemical, nutritional, and nutraceutical importance. Some of these parameters making millets a highly desirable 'superfood'  have been highlighted below : 

Biochemical Importance

Rich in Phytochemicals: Millets are abundant ino bioactive compounds like phenolics, flavonoids, tannins, and lignans, which exhibit antioxidant, anti-inflammatory, and antimicrobial properties.

High in Dietary Fiber: They are an excellent source of soluble and insoluble fiber, which supports gut health, regulates blood sugar levels, and improves digestion.

Low Glycaemic Index: Millets have a low glycaemic index, making them ideal for managing diabetes and preventing rapid blood sugar spikes.

Rich in Essential Amino Acids: Millets, especially finger millet (ragi), are rich in lysine, methionine, and tryptophan, which are often limited in other grains.

Gluten-Free Nature: Millets are naturally gluten-free, making them suitable for people with celiac disease or gluten intolerance.

Nutritional Importance

Energy-Rich Food: Millets are a good source of complex carbohydrates, providing sustained energy.

Minerals: Millets are rich in iron, magnesium, phosphorus, potassium, and calcium. Finger millet, in particular, is a rich source of calcium.

Vitamins: They provide essential vitamins, such as B-complex vitamins (B1, B2, B3, and folate), which support energy metabolism and neurological health.

Protein Content: Millets are a good source of plant-based protein, beneficial for vegetarians and vegans.

Rich in Healthy Fats: Millets contain unsaturated fatty acids, which contribute to cardiovascular health.

Satiety: The high fiber content promotes fullness, aiding in weight management.

Nutraceutical Importance

Antioxidant Properties: The presence of phenolic acids and flavonoids in millets helps scavenge free radicals, reducing oxidative stress and lowering the risk of chronic diseases such as cancer and cardiovascular disorders.

Anti-Diabetic Properties: Millets help in managing blood glucose levels and insulin sensitivity due to their low glycaemic index and high fiber content.

Cardiovascular Health: Millets help in reducing cholesterol levels due to their fiber and polyphenol content, promoting heart health.

Weight Management: The fiber in millets slows digestion, improves satiety, and aids in weight control.

Bone Health: Finger millet's high calcium content supports bone development and helps prevent osteoporosis.

Immune Boosting: The presence of essential amino acids, minerals, and vitamins supports immune function.

Cancer Prevention: Certain phytochemicals in millets, like tannins and lignans, have been linked to anti-cancer properties.

Gut Health: Millets enhance gut microbiota and prevent constipation due to their high fiber content.

The biochemical, nutritional, and nutraceutical properties of millets make them a "smart food" that supports sustainable health and agriculture. Encouraging their cultivation and consumption can address malnutrition, lifestyle diseases, and environmental challenges.