Whole Grains & Millets

One of the most important food sources of Indian populations are ‘grains’. They contribute to almost 60-70% of energy intake. Different varieties of grains are available in India the most common ones include wheat, rice, bajra, jowar, etc. The common grains consumed India Whole grains are now recognized as an important source of fiber and other nutrients like trace minerals and vitamins.

 A whole grain consists of the entire grain seed of a plant. This seed, also known as the kernel. The three vital parts that make up the whole grain include; bran (outer layer), endosperm (inner layer) and germ (middle layer). Whole grains may be eaten whole, cracked, split, flaked, or ground. Most often, they are milled into flour and used to make breads, cereals, pasta, crackers, and other grain-based foods.

Benefits of whole grains

Whole grains are rich in components like dietary fiber, starch, fat, antioxidant nutrients, minerals (calcium, magnesium, potassium, phosphorous, sodium, and iron), vitamins (B vitamins such as thiamine, niacin, riboflavin, and pantothenic acid), lignans, and phenolic compounds that have been linked to the reduced risk of obesity, insulin resistance, dyslipidaemia, T2DM, heart diseases, hypertension, cancer, and other chronic diseases. Also, some components in whole grains may be most important in this protection and should be retained in food processing.

Use of whole grain as functional foods

• Frenulic acid is anticancerous
• Phytic acid protects intestinal epithelium
• Insoluble fiber prevents constipation
• Enzyme blockers control diabetes due to delayed absorption

How to find a whole grain product?

• Give a close look to the product packaging as it a source of your nutrition information. The whole grain council has created an official stamp called the “Whole grain stamp” (since 2005) that helps consumers find the real product
• But in case there is no stamp few things can be checked. 
• If the very first item on the list is a whole grain then it is likely that the product is predominantly whole grain.
• Always read the ingredient labels even if the packaging says “made with whole grain”. This product may only contain miniscule amounts of the whole grain.
• Descriptive words in the product’s name, such as stone-ground, multi-grain, 100% wheat, or bran, do not necessarily indicate that a product is whole grain. Words to look for include “whole grain” or “100% whole wheat.”

MILLETS

Millets are a group of highly variable small seeded grasses, widely grown around the world as cereal crops or grains for fodder and human food. The crop is favoured due to its productivity and short growing season under dry, high-temperature conditions.

Maize, sorghum, bajra (pearl millet), samai (little millet), varagu (kodo millet), ragi (finger millet) and foxtail millet, proso millet and barnyard millet are the major millet crops of India. India is the largest producer of pearl millet

Nutritional composition of Millets

The nutrient composition of Millet grain indicates that it is a good source of energy, protein, vitamins and minerals including trace elements. Millets are nutritionally comparable to major cereals and serve as good source of protein, micronutrients and phytochemicals.

The millets contain 7-12% protein, 2-5% fat, 65-75% carbohydrates and 15-20% dietary fibre. Small millets are more nutritious compared to fine cereals. Finger millet is the richest source of calcium (300-350 mg/100 g) and other small millets are good source of phosphorous and iron. Kodo millet is rich in B vitamins especially niacin, pyridoxine and folic acid as well as the minerals such as calcium, iron, potassium, magnesium and zinc. It is also rich in fiber and low in fat content. It contains a high amount of lecithin and is an excellent for strengthening the nervous system. Sorghum is considered a good source of potassium and is practically devoid of sodium.

Millets contribute to antioxidant activity with phytates, polyphenols and tannins present in it having important role in aging and metabolic diseases.

Health benefits of Millets

Millets have potential health benefits and epidemiological studies have showed that consumption of millets reduces risk of heart disease, protects from diabetes, improves digestive system, lowers the risk of cancer, detoxifies the body, increases immunity in respiratory health, increases energy levels and improves muscular and neural systems and are protective against several degenerative diseases such as metabolic syndrome and Parkinson’s disease.

• Millet is an alkaline forming food. Alkaline based diet is often recommended to achieve optimal health, meaning when it combines with digestive enzymes. The soothing alkaline nature of millet helps to maintain a healthy pH balance in the body, crucial to prevent illnesses.
• Millets are good sources of magnesium that is known to be capable of reducing the effects of migraine and heart attack. Millets are rich in phyto-chemicals containing phytic acid which is known for lowering cholesterol
• Millets are gluten-free, therefore an excellent option for people suffering from celiac diseases and gluten-sensitive patients often irritated by the gluten content of wheat and other more common cereal grains
• Fermented millet products act as a natural probiotic treatment for diarrhea in young children
• Millet’s whole grain also shows prebiotic activity, which helps to increase the population of friendly bacteria that plays a key role to promote digestion. Malting induces important beneficial biochemical changes in the millet grain.
• Finger millet feeding controls blood glucose level improves antioxidant status and hastens the dermal wound healing process in diabetic rats

Ways to incorporate Millets in your diet

1. Millets can be incorporated in everyday meals in forms of idli, dosa, roti, pulao etc.
2. They can be incorporated in baking to make breads, cakes and biscuits.
3. Millet porridges can be introduced in childrens diet at the time of weaning.

References:

• • • Dietary Guidelines for Indian- A Manual; ICMR, National Institute of Nutrition.
    • Srilakshmi, B. (2002). Food Science (Revised. New age international publication).
    • Millets Information- Indian Institute of Millet Research.