Consumption of millet and ragi is better than rice and wheat, know its properties
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By now most of you would be familiar with the superfood properties of millet. What you need to know is that even though it is a healthy grain option, you need to exercise portion control as its carbohydrate content (78 percent) is almost equal to that of rice (82 percent) and wheat (76 percent).
However, it is better than rice and wheat as it is rich in complex carbohydrates, fiber, proteins, antioxidants, B vitamins and micronutrients. All these make food tastier, keep you full for longer, slow down the rate of food breakdown and prevent blood sugar from rising and this means a lot for Indians who are at risk of diabetes and cardiovascular diseases. It’s a big burden.
When it comes to fiber, millet surpasses any other grain. “Bajra (Bajra) contains about 1.3 to 1.8 grams of dietary fiber, Foxtail millet about 3 to 3.5 grams, Finger millet (Ragi) about 10 to 11.5 grams, Small millet about 7 to 8 grams, Kodo millet about Contains 8 grams.
As far as protein is concerned, millet has about 8-12 grams, foxtail millet has 10-12 grams and finger millet (Ragi) has about 7-10 grams. Other millet varieties like small millet, kodo and barnyard contain about 7-12 grams of protein. Bajra and ragi are rich in B vitamins like thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6) and folate (B9). These vitamins play important roles in energy metabolism, nerve function and red blood cell production.
Millet is naturally gluten-free and has a low glycemic index (GI), which means it has a slowing effect on blood sugar levels. “Depending on the variety and preparation, the GI of foxtail millet is around 50-70. GI of millet is around 50-60. Due to the high amount of fiber in finger millet (Ragi), its GI is low around 50-60.
The timing of consumption of millet may play a role in optimizing its benefits. Breakfast is the best time as millet can ensure a sustained release of energy throughout the morning, keeping you full and focused.
Add millet in place of rice or wheat in your lunch dishes like salads, wraps or grain bowls. It can help stabilize blood sugar levels and prevent lack of energy after meals. Including millet in your evening meal can aid digestion and promote a restful night’s sleep due to its rich fiber content.
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