When it comes to heart health, diet plays a crucial role. The foods we eat can contribute to or help reduce heart disease risk. One type of food that is gaining attention for its potential heart-healthy benefits is millets. Millets are a group of small-seeded grains consumed by us for thousands of years. They are gluten-free, have a low glycemic index, and are rich in essential nutrients. In this article, we’ll explore the connection between millets and heart health, and what makes them a healthy addition to any diet.
What are millets?
Millets are a group of small-seeded grains widely cultivated around the world. These grains are highly nutritious and are becoming increasingly popular among health-conscious consumers. Millets have been consumed for thousands of years in various parts of the world, and recent research suggests that they may have significant health benefits, especially for heart health.
The connection between millet and heart disease
Heart disease is one of the leading causes of death worldwide. A healthy diet is crucial for maintaining heart health, and several studies have shown that a diet rich in whole grains can significantly reduce the risk of heart disease. Millets are one of the best sources of whole grains, making them an ideal food for maintaining heart health. Here’s how millets impact your heart health:
· Millets lower Cholesterol Levels
High cholesterol levels are a significant risk factor for heart disease. Millets are rich in soluble fiber, which has been shown to reduce LDL (“bad”) cholesterol levels. A study published in the Journal of Food Science and Technology found that consuming millets regularly for eight weeks significantly reduced total cholesterol, LDL cholesterol, and triglycerides.
· Millets help to regulate blood pressure
High blood pressure is another significant risk factor for heart disease. Millets are rich in potassium, a mineral that helps regulate blood pressure. Potassium works by counteracting the effects of sodium, which can increase blood pressure. A study published in the Journal of Nutrition and Metabolism found that consuming millets for 12 weeks significantly reduced blood pressure.
- Millets help to reduce inflammation
Inflammation can lead to heart disease. Millets are rich in antioxidants, which have anti-inflammatory properties. A study published in the Journal of Food Science and Technology found that consuming millets regularly for eight weeks significantly reduced inflammation markers.
- Millets Lower Blood Sugar Levels
High blood sugar levels are a risk factor for heart disease, particularly in people with diabetes. Millets are a low glycemic index food, which means they are digested and absorbed more slowly than high glycemic index foods. This can help regulate blood sugar levels and reduce the risk of heart disease. A study published in the Journal of Agricultural and Food Chemistry found that consuming millets resulted in a lower glycemic response compared to wheat.
Here are some more facts about millets and heart health
Fibre-rich millets
One of the main reasons why millets are so beneficial for heart health is their high fiber content. Millets are rich in both soluble and insoluble fibres, which can help lower cholesterol levels in the blood. Soluble fibres, in particular, can bind to cholesterol and prevent it from being absorbed into the bloodstream, reducing the risk of heart disease. Insoluble fibres, on the other hand, help promote regular bowel movements and prevent constipation, vital for maintaining overall digestive health.
Millets are a vitamin and mineral goldmine
Millets are also a rich source of vitamins and minerals essential for maintaining heart health. They are particularly high in magnesium, which plays a critical role in regulating heart function. Magnesium helps to regulate the heart’s rhythm and can help reduce the risk of arrhythmia, a condition in which the heart beats irregularly. Millets are also a good source of potassium, which can help regulate blood pressure and reduce the risk of hypertension, a major risk factor for heart disease.
Millets are naturally low-fat
Obesity is a major risk factor for heart disease, and a diet rich in whole grains like millets can help promote weight loss and reduce the risk of obesity. In addition to their high fiber and nutrient content, millets are also low in fat and calories. This makes them an ideal food for people looking to maintain a healthy weight, which is another important factor in maintaining heart health.
What are the various types of millets?
There are several different types of millets, each with its own unique flavor and nutritional profile. Some of the most common types of millets include:
- Finger millet (Ragi): Finger millet is a staple food in many parts of Africa and Asia. It is rich in calcium, iron, and antioxidants, and is especially beneficial for people with diabetes as it has a low glycemic index.
- Foxtail millet: Foxtail millet is a staple food in India and China. It is high in protein, fiber, and iron, and is a good source of antioxidants.
- Pearl millet: Pearl millet is a staple food in Africa and India. It is high in protein, fiber, and minerals like magnesium and potassium and is especially beneficial for people with diabetes as it has a low glycemic index.
- Sorghum: Sorghum is a staple food in many parts of Africa and Asia. It is high in antioxidants, fiber, and protein, and is a good source of vitamins and minerals like iron and phosphorus.
- Barnyard millet: Barnyard millet is a staple food in many parts of India. It is high in protein, fiber, and minerals like calcium and phosphorus, and is especially beneficial for people with diabetes as it has a low glycemic index.
How to Incorporate Millets into Your Diet
Sick of eating millets the traditional way? Millets are a versatile grain that can be incorporated into a variety of dishes to add flavor, texture, and nutrition. Here are some interesting ways to incorporate millets into your diet:
- Cook millets as a side dish. Millets can be cooked similarly to rice, by boiling them in water or broth until tender. They can be seasoned with herbs and spices, or mixed with vegetables or nuts to add flavor and nutrition.
- Use millets as a base for salads. Cooked millets can be mixed with chopped vegetables, fruits, and herbs to make a hearty and nutritious salad. They can also be mixed with leafy greens and a dressing for a refreshing and satisfying meal.
- Make millet porridge for breakfast. Millets can be cooked with milk or plant-based milk, sweetened with honey or maple syrup, and flavored with cinnamon, nutmeg, or other spices for a nutritious and comforting breakfast.
- Use millet flour in baking. Millet flour can be used as a gluten-free alternative to wheat flour in baking. It can be used to make bread, muffins, pancakes, and other baked goods.
- Add millets to soups and stews. Millets can be added to soups and stews to add texture and nutrition. They can be cooked directly in the soup or stew, or cooked separately and added at the end.
- Use millet flakes in granola or muesli. Millet flakes can be used in place of oats in granola or muesli to add crunch and nutrition.
- Make millet-based dishes from around the world. Millets are a staple grain in many cultures around the world, and there are many delicious and nutritious dishes that can be made with millets, such as Indian upma, African couscous, and Chinese congee.
Incorporating millets into your diet can be a fun and creative way to add nutrition and flavor to your meals. Experiment with different millet varieties and cooking methods to find the ones you enjoy the most.
Final thoughts
With the dozens of health benefits of millets, do you really need to think before incorporating them into your daily diet? Give these ancient grains a shot—your heart, and your body may thank you for this welcome change in your diet. Take care, be well and eat healthy!