Posted on 10th March, 2025 at 2:00:28 AM
For hundreds of years, millets have been an integral part of Indian cooking. They are small-seeded grasses that are naturally gluten-free and high in fiber, protein, and essential nutrients.
Millets prevent illness due to summer-related problems like migraines, sunstroke, and heat exhaustion by preserving the drainage of potassium and electrolytes in the sweltering heat. Millets can be chosen according to the season, depending upon their digestibility.
Water is your body's best friend for temperature regulation. Even indoors, drink enough throughout the day to stay hydrated. This habit helps your body flush toxins and absorb nutrients from your food more efficiently.
Millets Consumed in Summers
Ideally, Kodo, barnyard millet, foxtail millet, ragi, and jowar are consumed in summer. Below are some various forms of millet that can be consumed in different forms such as:
How to Consume Millets?
The beauty of millets lies in their versatility. You can incorporate them into your meals in many forms, including:
As a substitute for rice: Millets can be used instead of rice in dishes like pulao, biryani, and khichdi.
As a porridge: Millets can be cooked into a porridge with milk or water and served with fruits and nuts.
As a flour: Millet flour can be used to make roti, dose, and pancakes.
As a snack: Millet puffs, roasted millets, or millet muesli are healthy snacks that can be consumed.
Benefits of Millets Over Wheat and Rice
Millets are consumed in whole form, unlike rice and wheat (which are also available in refined forms like maida, suji, etc.). They have more vitamin B, fiber, minerals, and, most importantly, a low glycaemic index.
Other Benefits of Millets
Rich in Antioxidant: Millets contain antioxidants that lower the serum cholesterol level and detoxify the liver, increasing immunity.
Weight loss: Studies suggest adding millet to your diet will control obesity and high cholesterol. They are low in calories, gluten-free, and high in fiber, and hence reduce cravings. Foxtail millet, finger millet, and pearl millet are particularly beneficial in weight loss.
Promote Heart Health: Millet's soluble fiber helps to reduce "bad cholesterol" levels, reducing the risk of atherosclerosis and heart disease. Millet also decreases triglyceride levels.
Blood Sugar Regulation: Millets are low on the glycaemic index (GI); therefore, they release glucose into the bloodstream more slowly than high-GI foods.
Abundant in Beta-carotene: Many millets, especially the darker ones, are high in the antioxidant & eye-health-promoting beta-carotene, which is also a precursor of vitamin A, which is needed for optimal nutrition.
Gluten-free food: Millets are a healthy option for those with gluten sensitivity or celiac disease.
