5 Manfaat Mendasar Menambahkan Millet Ke Diet Anda

Jawawut dan kulit bijinya mengandung asam galat, asam ferulic, asam protocatechuic, asam coumaric, asam sinamat, asam caffeic, asam sinapic, quercetin, kaempferol, luteolin glikosida, phloroglucinol, apigenin, catechin, epicatechin, glukosilvitoksin, glycovite, dan beberapa fitokimia lainnya (5).

Wow! Nutrisi yang banyak dalam satu butir! Apa yang dilakukan makanan bernilai tinggi seperti millet bagi tubuh Anda? Bagian mana dari tubuh Anda yang mereka bantu? Baca terus untuk menemukan jawabannya.

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Lima Manfaat Dasar Menambahkan Millet ke Diet Anda

1. Ideal Untuk Individu Yang Mengidap Diabetes

Dibandingkan dengan tanaman serealia lain, seperti gandum dan jagung, millet kaya akan nutrisi, bebas gluten, dan memiliki indeks glikemik antara 54 hingga 68.

Mereka menyediakan energi tinggi, serat makanan tinggi, protein dengan profil asam amino seimbang, banyak mineral esensial, vitamin, dan antioksidan - yang semuanya berperan penting dalam menurunkan diabetes.

Milet buntut rubah meningkatkan kontrol glikemik dan sensitivitas insulin pada individu tersebut. Mereka juga dapat mengurangi kadar antigen HbA1c, glukosa puasa, insulin, kolesterol total, trigliserida, dan konsentrasi LDL.

These signs show that millets have a positive dietary impact on diabetes when supported with right medication (3).

2. Help In Weight Management

Obesity is a major cause of a variety of metabolic disorders. And diet plays a critical role in controlling obesity. Following a low-carb and high-fiber diet, along with regular physical activity, can reduce body weight to some extent.

Including whole grains like millets, brown rice, whole wheat, oats, barley, sorghum, etc. can have an incredible effect on the BMI (body mass index) of obese individuals.

Consuming about 3 servings of whole grains per day can also reduce fat accumulation, improve gut microbiota (good gut bacteria), and help you feel lighter and physically active (4).

3. Lower Cholesterol And Protect Heart

Pearl, finger, kodo, and other varieties of millets are all rich in micronutrients like iron, zinc, phosphorus, and calcium, and amino acids such as leucine and valine.

Millets have polyphenolic acids, β-glucans, flavonoids, anthocyanidins, condensed tannins, lignans, and policosanols that are potent antioxidants. They also reduce the plasma LDL levels and total cholesterol and keep the blood vessels dilated and healthy.

This way, consuming millets can prevent lipid peroxidation and associated cardiovascular diseases and ischemic strokes (5).

4. Healthy For Children And Pregnant Women

As millets contain fiber, protein, vitamins, and minerals like calcium and iron, they can be given to children and pregnant women.

Many traditional Asian and African dishes given to pregnant women prior to delivery contain millets. Kenyan women consume ugali, which is made from a mixture of sorghum and finger millet flour. It is cooked to a dough-like consistency and eaten with local vegetables, meat stew, or fermented milk (6).

Popped millets can be served as healthy snacks to children, especially if they are malnourished. Carbs, essential fatty acids, and calcium give children the strength and immunity they need while growing up (5).

5. Could Have Anti-Cancer Effects

Apart from antioxidant and antidiabetic effects, millets might possess anticancer effects too. Recent research points out that few millet proteins (from foxtail and proso varieties) could inhibit the growth of cancerous cells in various tissues.

Millet phytochemicals showed antiproliferative effects against cancer cells of the colon, breast, and liver without damaging the surrounding normal cells. The antioxidant phenolic acids and anthocyanidins make a promising remedy for many cancers. Further research in these areas can reveal more about the anticancer properties of millets (7), (8).

Millets are such miraculous grains, don’t you agree?

How can you absorb all this goodness of millets? The simplest way is to add them to your food. Find out how!

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Two Ways To Make Millets Tasty

Barring the boring porridge, you can try out these super simple, tasty, and quick ways of cooking millets. These dishes can make a great brunch or dinner. Check them out!

1. Vegan Millets – Curry Style

What You Need

• Millets: 1 cup
• Olive oil: 2 tablespoons
• Onion: 1, diced
• Garlic: 2 cloves, diced
• Water: 2½ cups
• Cumin: ½ teaspoon, ground
• Curry powder: 2 teaspoons
• Salt: 1 teaspoon or as required
• Skillet: medium-large sized

Let’s Make It

1. In a medium-sized bowl, add the millets and pour enough water over them to cover by at least 2 inches.
2. Leave them open to soak the millets for 8 hours to overnight. Drain the water.
3. In a skillet, heat olive oil over medium heat.
4. Add the onion and garlic in the hot oil, and stir and cook them until onion is lightly browned (for 10 to 15 minutes).
5. Mix the millets, two and a half cups of water, salt, and cumin into the onion mixture. Give them a slight stir.
6. Cover and simmer until millets are tender and the water is absorbed. This might take about 20 minutes.
7. Add the curry powder to cooked millets and stir well until they get thoroughly mixed.
8. Squeeze a lemon wedge and sprinkle some chopped coriander.
9. Serve hot with a cup of strong ginger tea!

2. Yummy Millet Muffins

What You Need

• Whole wheat flour: 2¼ cups
• Millets: ⅓ cup
• Baking soda: 1 teaspoon
• Baking powder: 1 teaspoon
• Salt: 1 teaspoon
• Buttermilk: 1 cup
• Egg: 1, lightly beaten
• Vegetable oil: ½ cup
• Honey: ½ cup to 1 cup
• Mixing bowl: 2, medium-large sized

Let’s Make It

1. Preheat the oven to 400°F (200°C). Grease 16 muffin cups.
2. In a large bowl, combine the whole wheat flour, millets, baking powder, baking soda, and salt.
3. In a separate bowl, whisk together the buttermilk, egg, vegetable oil, and honey.
4. Stir the buttermilk mixture into the flour mixture just until it is evenly moist. Whisk thoroughly.
5. Transfer the batter to the greased muffin cups.
6. Bake for 15 minutes in the preheated oven, or until a toothpick inserted in the center of a muffin comes out clean.
7. Serve warm with some cranberry crush or piping hot black coffee!

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Conclusion

Millets are a gluten-free and drought-tolerant source of long-lasting energy. The bran and fiber in these whole grains slow down the breakdown of starch into glucose. Thus, they maintain a steady blood sugar rather than causing sharp spikes. In other words, millets are ideal for those with diabetes and cardiovascular diseases.

These grains have high levels of fiber that help lower cholesterol and move waste through the digestive tract (bulking agent). It’s high time you chose millets over white rice – because they are three to five times nutritionally superior to the latter.

As they are versatile to cook and tasty, you don’t have to bore yourself with a millet porridge. Whip up our quick and simple recipes and enjoy with your family. Yes, the kids will love them too!

We eagerly await your feedback about those dishes. Use the box below to share your comments, suggestions, and relevant information about this read and help us get better.

References:

1. “Whole Grains A to Z” Oldways Whole Grains Council
2. “Millets” Alternative Field Crops Manual, University of Wisconsin-Extension,
3. “Dietary Interventions for Type 2…” Frontiers in Plant Science, US National Library of Medicine
4. “The Role of Whole Grains in Body Weight…” Advances in Nutrition, US National Library of Medicine
5. “Significance of coarse cereals in…” Journal of Food Science and Technology, US National Library of Medicine
6. "Keyakinan dan praktik makanan di antara Kalenjin …" Journal of Ethnobiology and Ethnomedicine, US National Library of Medicine
7. “Aktivitas Fitokimia dan Antiproliferatif…” PLoS One, Perpustakaan Kedokteran Nasional AS
8. "Protein baru yang diekstrak dari dedak millet buntut rubah …" Surat-surat toksikologi, Perpustakaan Kedokteran Nasional AS

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