History
Millets are some of the oldest of cultivated crops. The term millet is applied to various grass crops whose seeds are harvested for food or feed. Millets are the alternative feed crops which were grown after Rice/Wheat were harvested. In order to cultivate Rice/Wheat again, We have to feed the farm land to gain enough amount of nutrients. Instead of feeding the farm lands without cultivating anything, Farmers seed and cultivate millets which will be used for them as an alternative food as well as gives the soil enough strength to grow Paddy crops.
What are millets?
Millets are small-seeded grasses that are hardy and grow well in dry zones as rain-fed crops, under marginal conditions of soil fertility and moisture. Millets are one of the oldest foods known to humans and possibly the first cereal grain to be used for domestic purposes.
Millets are also unique due to their short growing season. They can develop from planted seeds to mature, ready to harvest plants in as little as 65 days. This is important in heavily populated areas. When properly stored, whole millets will keep for two or more years.
Why eat millets?
Nutrition:
They are highly nutritious, non-glutinous and not acid forming foods. Hence they are soothing and easy to digest. They are considered to be the least allergenic and most digestible grains available. Compared to rice, especially polished rice, millets release lesser percentage of glucose and over a longer period of time. This lowers the risk of diabetes.
Millets are particularly high in minerals like iron, magnesium, phosphorous and potassium. Finger millet (Ragi) is the richest in calcium content, about 10 times that of rice or wheat. Below is the nutrient composition of millets as compared to wheat and rice.
Environmental:
Unlike rice and wheat that require many inputs in terms of soil fertility and water, millets grow well in dry regions as rainfed crops. By eating millets, we will be encouraging farmers in dryland areas to grow crops that are best suited for those regions. This is a step towards sustainable cropping practices where by introducing diversity in our diets, we respect the biodiversity in nature rather than forcefully changing cropping patterns to grow wheat and rice everywhere.
Small farmers:
There are many co-operatives of small farmers that are working on providing livelihoods to farmers while at the same time focusing on ecological preservation. In dryland regions, these groups encourage the farmers to produce crops that are local to those regions, that thrive best there – millets. By incorporating millets into our diets, we will be supporting these groups.Learn more about these groups here.
Most millets can be cooked like rice. Millets can replace rice in various dishes such as idli, dosa, payasam/kheer. Millet flour can be used to make rotis. Click here for some recipes.
Health benefits
Gluten:
Gluten is the protein found in wheat. It gives wheat the elastic quality that helps it rise and keep its shape while making bread. It does so by creating a gluten network in the dough to trap carbon dioxide during fermentation. This causes the dough to rise and results in a chewy texture.
Over time, wheat varieties that have more gluten have been selected for cultivation. Foods rich in gluten are fairly acid-forming since it is not easy for our bodies to digest gluten. An acidic environment is created in the body which leads to a host of problems – fatigue, acidity, obesity, cancer, diarrhea to name a few.
Today, we eat a diet in which gluten forms a major component whereas our ancestors who ate wheat did so along with many other grains that did not contain gluten. Our bodies can process a little bit of gluten (not in the case of people with celiac disease who cannot eat any gluten) but not if wheat and wheat products become the staple in our diet. Most, if not all, processed food contain gluten – biscuits, noodles, pizza, bread, pasta, breakfast cereals. These foods are the mainstay of our diet today.
Millets are grains that do not have any gluten. Those who have experimented with rolling out ragi, jowar or bajra rotis will vouch for how much easier it is to roll out wheat rotis. However, this makes millets easy to digest and mildly acidic, if not alkaline. If your diet is rich in gluten, consider adding millets to your diet to help create a more alkaline medium in your body. This will go a long way towards improving your health.
Grains and Diabetes:
Millets are particularly high in minerals like iron, magnesium, phosphorous and potassium. Finger millet (Ragi) is the richest in calcium content, about 10 times that of rice or wheat. Below is the nutrient composition of millets as compared to wheat and rice.
Calcium:
We need calcium for our bones. This statement is oftentimes interpreted as consuming sufficient quantities of dietary calcium, mostly in the form of milk. However that is just one aspect. It is also important that the calcium we eat is being absorbed by our bodies. Further, our lifestyle and diet should not deplete the calcium in our bones.
A diet that consists of mostly acid-forming foods such as refined foods, processed foods, sugary foods, glutinous foods leads to insufficient calcium, poor bone health and osteoporosis. In order for us to survive, the blood always has neutral pH. If the body has to process acid-forming foods continuously, in order to maintain the neutral pH of the blood, it draws calcium from the bones, the mineral in our body that is most alkaline. Over time, our bones weaken as our body keeps working to maintain the neutral pH.
Many doctors who work with their patients for regaining their health through dietary change are turning towards plant-based sources for calcium. They provide an easily absorbable source of calcium. Currently, most urban societies believe that milk is the main source of calcium. Consider the calcium content in the following food products per 100 gram portion:
Our body can only absorb 30% of the calcium in cow’s milk.
Further, it is not easy for us to digest the protein found in cow’s
milk. This leads to an acidic environment in the body which results in
further depletion of calcium from our bones. From the above table, we
can see that there are healthier alternatives to milk which have a much
higher calcium content. Ragi, for instance, has a very high calcium content. Further, being a millet, it is also non-glutinous and non acid-forming. Adding ragi to your diet is a good way to get dietary calcium that your body can absorb.
Fuhrman, Joel, M.D. Disease-Proof Your Child – Feeding Kids Right. St. Martin’s Press, 2005.
Nutrients in small millets, wheat and rice:
Where can I buy millets?
Earth 360 Ventures, Kadiri, Andhra Pradesh. Email Dinesh at “millets dot dinesh at gmail dot com”.
Jaivik Mall, near Lalbagh Double Road gate. 080 65624197
Navadarshanam products: These can be purchased at any Namdhari Fresh outlet.
Timbaktu Organic products: To order, call 08559 202149 / 202335 / 202339
Svad Products: To order, send an email to “svad dot organic at gmail dot com”
References
“Bhoole Bisre Anaj – The Forgotten Foods”, Navdanya
Sources:
http://millets.wordpress.com/
Millets are some of the oldest of cultivated crops. The term millet is applied to various grass crops whose seeds are harvested for food or feed. Millets are the alternative feed crops which were grown after Rice/Wheat were harvested. In order to cultivate Rice/Wheat again, We have to feed the farm land to gain enough amount of nutrients. Instead of feeding the farm lands without cultivating anything, Farmers seed and cultivate millets which will be used for them as an alternative food as well as gives the soil enough strength to grow Paddy crops.
What are millets?
Millets are small-seeded grasses that are hardy and grow well in dry zones as rain-fed crops, under marginal conditions of soil fertility and moisture. Millets are one of the oldest foods known to humans and possibly the first cereal grain to be used for domestic purposes.
Millets are also unique due to their short growing season. They can develop from planted seeds to mature, ready to harvest plants in as little as 65 days. This is important in heavily populated areas. When properly stored, whole millets will keep for two or more years.
Why eat millets?
Nutrition:
They are highly nutritious, non-glutinous and not acid forming foods. Hence they are soothing and easy to digest. They are considered to be the least allergenic and most digestible grains available. Compared to rice, especially polished rice, millets release lesser percentage of glucose and over a longer period of time. This lowers the risk of diabetes.
Refined grains / flours have no bran in them. In the case of wheat flour, even the germ is missing.
When these foods are consumed, glucose / blood sugar levels immediately
shoot up. The body produces excess insulin to lower the blood sugar levels.If
this goes on for a long time, the body keeps pumping out large
quantities of insulin and usually develops insulin resistance. The
pancreas might also stop producing insulin. Either way, the glucose
levels start to shoot up, resulting in diabetes.
Millets, being whole grains (try polishing a
grain of ragi!) release lesser percentage of glucose and over a longer
period of time, thus lowering the risk of diabetes.
Millets are particularly high in minerals like iron, magnesium, phosphorous and potassium. Finger millet (Ragi) is the richest in calcium content, about 10 times that of rice or wheat. Below is the nutrient composition of millets as compared to wheat and rice.
Nutrients in small millets, wheat and rice
Environmental:
Unlike rice and wheat that require many inputs in terms of soil fertility and water, millets grow well in dry regions as rainfed crops. By eating millets, we will be encouraging farmers in dryland areas to grow crops that are best suited for those regions. This is a step towards sustainable cropping practices where by introducing diversity in our diets, we respect the biodiversity in nature rather than forcefully changing cropping patterns to grow wheat and rice everywhere.
Small farmers:
There are many co-operatives of small farmers that are working on providing livelihoods to farmers while at the same time focusing on ecological preservation. In dryland regions, these groups encourage the farmers to produce crops that are local to those regions, that thrive best there – millets. By incorporating millets into our diets, we will be supporting these groups.Learn more about these groups here.
What kinds of millets are available?
- Finger Millet (Hindi: Mandua; Tamil: Kelvargu; Telugu: Ragulu; Kannada: Ragi; Malayalam: Koovarugu)
Roti, porridge, dosa, mudde, payasam – ragi flour can be used in many different ways. The grain is so tiny, it really cannot be polished all that much! Consequently, all the good stuff is retained. Consider this: It has thirty times as much calcium as rice, more then ten times as much fiber and so on.
- Foxtail Millet (Hindi: Kangni; Tamil: Tenai; Telugu: Korra; Kannada: Navane; Malayalam: Thina)
- Kodo Millet (Hindi: Kodra; Tamil: Varagu; Telugu: Arikelu; Kannada: Harka)
- Little Millet (Hindi: Kutki; Tamil: Samai; Telugu: Sama; Kannada: Same; Malayalam: Chama)
Little Millet Grain
Little Millet Rice
- Pearl Millet (Hindi: Bajra, Tamil: Kambu, Telugu: Gantilu, Kannada: Sajje)
- Proso Millet (Hindi: Barri; Tamil: Panivaragu; Telugu: Varigulu; Kannada: Baragu)
- Sorghum (Hindi: Jowar; Tamil: Cholam; Telugu: Jonna; Kannada: Jola; Malayalam: Cholum)
Most millets can be cooked like rice. Millets can replace rice in various dishes such as idli, dosa, payasam/kheer. Millet flour can be used to make rotis. Click here for some recipes.
Health benefits
Gluten:
Gluten is the protein found in wheat. It gives wheat the elastic quality that helps it rise and keep its shape while making bread. It does so by creating a gluten network in the dough to trap carbon dioxide during fermentation. This causes the dough to rise and results in a chewy texture.
Over time, wheat varieties that have more gluten have been selected for cultivation. Foods rich in gluten are fairly acid-forming since it is not easy for our bodies to digest gluten. An acidic environment is created in the body which leads to a host of problems – fatigue, acidity, obesity, cancer, diarrhea to name a few.
Today, we eat a diet in which gluten forms a major component whereas our ancestors who ate wheat did so along with many other grains that did not contain gluten. Our bodies can process a little bit of gluten (not in the case of people with celiac disease who cannot eat any gluten) but not if wheat and wheat products become the staple in our diet. Most, if not all, processed food contain gluten – biscuits, noodles, pizza, bread, pasta, breakfast cereals. These foods are the mainstay of our diet today.
Millets are grains that do not have any gluten. Those who have experimented with rolling out ragi, jowar or bajra rotis will vouch for how much easier it is to roll out wheat rotis. However, this makes millets easy to digest and mildly acidic, if not alkaline. If your diet is rich in gluten, consider adding millets to your diet to help create a more alkaline medium in your body. This will go a long way towards improving your health.
Grains and Diabetes:
Refined grains / flours have no bran in them. In the case of wheat flour, even the germ is missing.
When these foods are consumed, glucose / blood sugar levels immediately
shoot up. The body produces excess insulin to lower the blood sugar levels.If
this goes on for a long time, the body keeps pumping out large
quantities of insulin and usually develops insulin resistance. The
pancreas might also stop producing insulin. Either way, the glucose
levels start to shoot up, resulting in diabetes.
Millets, being whole grains (try polishing a
grain of ragi!) release lesser percentage of glucose and over a longer
period of time, thus lowering the risk of diabetes.
Millets are particularly high in minerals like iron, magnesium, phosphorous and potassium. Finger millet (Ragi) is the richest in calcium content, about 10 times that of rice or wheat. Below is the nutrient composition of millets as compared to wheat and rice.
Calcium:
We need calcium for our bones. This statement is oftentimes interpreted as consuming sufficient quantities of dietary calcium, mostly in the form of milk. However that is just one aspect. It is also important that the calcium we eat is being absorbed by our bodies. Further, our lifestyle and diet should not deplete the calcium in our bones.
A diet that consists of mostly acid-forming foods such as refined foods, processed foods, sugary foods, glutinous foods leads to insufficient calcium, poor bone health and osteoporosis. In order for us to survive, the blood always has neutral pH. If the body has to process acid-forming foods continuously, in order to maintain the neutral pH of the blood, it draws calcium from the bones, the mineral in our body that is most alkaline. Over time, our bones weaken as our body keeps working to maintain the neutral pH.
Many doctors who work with their patients for regaining their health through dietary change are turning towards plant-based sources for calcium. They provide an easily absorbable source of calcium. Currently, most urban societies believe that milk is the main source of calcium. Consider the calcium content in the following food products per 100 gram portion:
| Cow’s Milk | 120 mg |
| Almonds | 234 mg |
| Sesame Seeds Unhulled | 1160 mg |
| Ragi | 344 mg |
| Chickpeas | 150 mg |
Resources
Brazier, Brendan. Thrive – The Vegan Nutrition Guide to Optimal Performance in Sports and Life. Da Capo Press, 2007.Fuhrman, Joel, M.D. Disease-Proof Your Child – Feeding Kids Right. St. Martin’s Press, 2005.
Nutrients in small millets, wheat and rice:
Where can I buy millets?
Earth 360 Ventures, Kadiri, Andhra Pradesh. Email Dinesh at “millets dot dinesh at gmail dot com”.
Jaivik Mall, near Lalbagh Double Road gate. 080 65624197
Navadarshanam products: These can be purchased at any Namdhari Fresh outlet.
Timbaktu Organic products: To order, call 08559 202149 / 202335 / 202339
Svad Products: To order, send an email to “svad dot organic at gmail dot com”
References
“Bhoole Bisre Anaj – The Forgotten Foods”, Navdanya
Sources:
http://millets.wordpress.com/
No comments:
Post a Comment