A diverse diet ensures you get all the essential nutrients your body needs. Experts believe that a diet that includes a variety of foods such as grains (millets, wheat, rice, quinoa, and barley), fruits (apples, oranges, grapes, strawberries, mangoes and chickoo or sapodilla), vegetables (potatoes, tomatoes, spinach, asparagus, and others), dairy (cheese, milk, curd and yoghurt), and meat (seafood, chicken, mutton, fish, and pork) can reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and some types of cancer. Including various foods from different groups increases the likelihood of getting all the nutrients your body needs to stay fighting fit.
Why is dietary diversity the key to longevity and good health?
Diversifying your diet is essential for long-term health. Not only does a diverse diet help your body get all the nutrients it lacks, but it also helps you learn about other cuisines, cultures, and traditions – helping you understand the food habits of others better.
Why a diverse diet that includes grains such as millet and wheat is best for you:
- Variety in Taste and Texture: Eating a diverse diet can also make your meals more enjoyable by offering different flavours, textures, and cooking styles. This can lead to a more satisfying eating experience and help prevent boredom with your diet.
- Nutritional Adequacy: A diverse diet can help ensure you get all the essential nutrients your body needs to function properly. By including a variety of foods from different food groups, you increase the likelihood of getting all the nutrients your body needs to be healthy.
- Reduced Risk of Chronic Diseases: A diet that includes a variety of foods has been linked to a reduced risk of chronic diseases such as heart disease, type 2 diabetes, celiac disease, cholesterol, and some types of cancer.
- Improved Gut Health: A diverse diet can promote healthy gut bacteria, which is vital for overall health. By eating a variety of foods, you are exposing your gut to different types of nutrients and fibres, which can support the growth of a diverse community of gut bacteria.
Why are grains such as millets, wheat and barley so regional?
Grains are regional because they are often suited to a particular region’s growing conditions and climate. For example, some grains, such as rice, are well-suited to wet, tropical regions. In contrast, others, such as wheat, are better suited to temperate climates with moderate rainfall. This is why grains are the most difficult items to diversify from our list of foods.
A list of well-known and not-so-well-known grains including wheat and millets
There are many different types of grains, including:
- Wheat: One of the most widely grown and consumed grains in the world, wheat is a staple food in many cultures and is used to make various foods, including rotis, paranthas, naans, bread, pasta, and cereal.
- Rice: Rice is a staple food in many parts of the world, particularly in Asia, and is used to make various dishes, including sushi, pilaf, and risotto or as an accompaniment to lentil soups, stews and vegetables.
- Maize (Corn): Maize is a staple grain in many Latin American countries and is used to make tortillas, tamales, and cornmeal.
- Barley: Barley is a versatile grain used in various food products, including soups, stews, and beers.
- Oats: Oats are a popular breakfast food used to make oatmeal, granola, and baked goods.
- Rye: Rye is a cereal grain used to make bread, crackers, and cereal.
- Quinoa: Quinoa is a pseudocereal grown primarily in South America and is a popular alternative to traditional grains.
- Millet: Millet is a staple grain in many African and Asian countries and is used to make rotis, porridge, bread, and beer.
These are some of the most common types of grains, but many others are grown and consumed worldwide. The type of grain consumed varies depending on local growing conditions, cultural traditions, and availability.
What are millets?
Millets are a group of small-seeded grasses that originated in Africa and Asia. They have been an essential food source for thousands of years. Millets are now gaining recognition globally for their numerous health benefits. This article will explore some of the key benefits of consuming millets as a part of your daily diet.
Note: We do not advocate a single-grain diet to anyone. Shifting to millets and not using any other grain in your diet is counterproductive to our recommendations.
Here’s why millets are great for a healthier lifestyle:
- Gluten-Free: Millets are naturally gluten-free, making them an excellent option for people with celiac disease or gluten intolerance. Gluten is a protein found in wheat, barley, and rye that can cause digestive problems for those sensitive to it.
- High in Nutrients: Millets are rich in fibre, vitamins, minerals, and antioxidants. They have exceptionally high levels of thiamin, niacin, and magnesium, which are essential for good health.
- Supports Heart Health: Millets contain a high level of magnesium, which is essential for maintaining a healthy heart. Magnesium helps to regulate blood pressure and keep the heart rhythm stable. Additionally, the fibre in millets can help to lower cholesterol levels, reducing the risk of heart disease.
- Supports Digestive Health: The fibre in millets benefits your heart and digestive health. Fibre helps to keep the digestive system functioning properly and can prevent constipation, bloating, and other digestive problems.
- Suitable for Diabetics: Millets have a low glycemic index, meaning they have a slow and steady impact on blood sugar levels. This makes them an excellent option for people with diabetes who need to control their blood sugar levels.
- Boosts Energy: Millets are a slow-digesting carbohydrate, providing a sustained energy source throughout the day. This makes them an excellent option for athletes and active individuals who need a boost of energy to keep up with their demanding schedules.
- Supports Weight Management: Millets are low in calories and high in fibre, making them an excellent option for those looking to manage their weight. Fibre helps keep you full for longer, reducing the urge to snack between meals.
- Supports Sustainable Agriculture: Millets are hardy crops that can grow in harsh climates and poor soil conditions. Additionally, millets require less water and fewer inputs compared to other crops, making them more environmentally friendly. This makes them an excellent option for marginal and small-scale farmers.
Final Thoughts
In conclusion, millets offer numerous health benefits, making them an excellent option for people looking to improve their diet. They are gluten-free, high in nutrients, and support heart and digestive health, making them a wiser grain for those with celiac disease, gluten intolerance, and other health conditions. Additionally, they support sustainable agriculture, making them an environmentally friendly option. So next time you’re looking for a healthy and nutritious food option, consider incorporating millets into your diet.