MIGHTY Millets

Packed with vitamins, minerals, antioxidants and fibre, millets offer benefits like regulating blood sugar and supporting heart health. Dietician Sonia Narang provides expert advice on how incorporating millets into your diet can lead to a healthier lifestyle

- VANITA ARORA

MILLETS TYPES

All millet varieties have distinct nutritional profiles, but finger millet (ragi) is rich in calcium, essential amino acids, iron and antioxidants, making it ideal for bone health, muscle function, haemoglobin levels and immunity.

BEST TIME TO EAT MILLETS

Millets can be enjoyed at any time of the day. A millet breakfast provides steady energy and cognitive benefits, while millet at dinner can aid sleep due to its tryptophan content, which helps produce melatonin and serotonin. Complex carbs in millets also help tryptophan reach the brain, improving sleep quality.

BLOOD SUGAR

Millets are a great choice for those managing blood sugar levels. Their low glycaemic index (GI) and high fibre content slow the digestion and absorption of carbohydrates, allowing for steady glycaemic control. Millets also contain magnesium, critical in glucose metabolism and insulin sensitivity.

IDEAL DAILY INTAKE

Millet should be part of a balanced diet, ideally included three-five times a week alongside various fruits, vegetables, and healthy fats. If you are new to millet, start with smaller portions and gradually increase intake as your digestive system adjusts. Overconsumption of millet can introduce excess antinutrients, so maintaining variety in your diet is key.

WEIGHT MANAGEMENT

With their high fibre and protein content, millets help promote satiety, reducing the likelihood of overeating. Its low Gl provides steady energy release, minimising cravings and hunger pangs. This combination of high fibre, protein and complex carbohydrates makes millets ideal for those looking to manage their weight.

Nutritional Benefits:

• High fibre content.

• Essential amino acids and vitamins (especially B vitamins), as well as minerals like magnesium, iron, and calcium.