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Millets: The Nutrient-Rich Superfood for Health and Healing




The three most important aspects of Millets, according to me:


You may have often heard me emphasise in my sessions that fibre deficiency is a major contributor to lifestyle diseases. Unlike rice and wheat, which contain only about 2% fibre even in their unrefined forms, millets offer a significantly higher fibre content of 6-12%. Incorporating millets into your diet can play a vital role in preventing and even reversing various health conditions due to its rich fibre content.


Another key benefit of millets is their alkalinity. Alkaline foods are essential for maintaining health as they prevent mineral depletion, strengthen bones, support gut health, aid detoxification, reduce inflammation, and improve digestion. According to Nature Cure, the body thrives in a slightly alkaline state (~7.4 pH), which helps prevent disease and supports natural healing. However, modern diets rich in processed and refined foods lead to excessive acidity—referring not to stomach acidity but to the pH of body fluids and tissues after metabolism—contributing to inflammation, toxicity, and chronic illnesses. Millets are the only grains that are naturally alkaline. Incorporating millets into your diet, along with alkaline vegetables, greens, and fruits, can help restore balance and create an internal environment conducive to healing, vitality, and long-term well-being.


Millets are packed with micronutrients, antioxidants, and phytochemicals, making them nutritionally superior to rice and wheat. Each variety of millet provides a unique blend of vitamins and minerals, supporting overall health and well-being. For example, ragi (finger millet) is particularly rich in iron and calcium, making it an excellent choice for strengthening bones and preventing anaemia.


Millets are classified into two categories

  • ⁠Husked Millet (Foxtail, Barnyard, Brown top, Little, and Kodo millet) contains higher fibre, more micronutrients, and greater alkalinity.

  • Naked Millet (Jowar, Bajra, Finger Millet, Proso Millet) are also nutritious but have slightly lower fibre content compared to husked millets.


Renowned millet expert Dr Khadar, often referred to as the "Millet Man," calls husked millets Siri Dhanyagalu (meaning "wealth grains"). His research highlights their role in reversing various health conditions.


Millets can be used as a direct substitute for rice in various dishes. Cook them like rice and pair them with vegetable sambar/rasam or plant curd. Use them in dosa or idli batter to go with vegetable & greens sambar. Get them ground into flour for making vegetable rottis. Use them to prepare millet-based khichdi with vegetables or porridge with jaggery. Sprout them and make them into malt or infant food.


Remember

  • Do not mix different millets; consume them separately for maximum benefits.

  • If digestion is an issue, soak them longer, add more water, and cook them until soft.

  • Chew well and eat slowly to aid digestion and enhance nutrient absorption.

  • Be mindful of portion sizes, as you won't be able to consume the same quantity as polished rice.


Embrace the goodness of millets and enjoy their immense health benefits!


Dr. Gauri Rokkam

Holistic Nutritionist

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