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Eat Millets

Eat Millets


In this week's challenge you must Eat Millets. Millets are traditional grains, grown in semi-dry areas of Asia and Africa. Millets have been widely cultivated as cereal crops or as fodder for animals.They are highly nutritious, rich in fiber and gluten-free, making them easy for the body to absorb. They are rich in a huge spectrum of micronutrients, including calcium, iron, phosphorus, etc. They are also slow digesting foods which don’t cause the huge spike in blood sugar which is caused by eating polished rice, therefore, millets help with preventing and controlling diabetes


Millets should ideally be an integral part of your daily diet. They add variety and balance to your food. They can replace white rice in all your meals. You can start by mixing millets into rice and slowly make one meal a day a Millet meal. Some people have found enormous benefits, especially in controlling weight and diabetes, by switching completely from a rice and wheat diet to a millet based diet.


Millets nutrition - 1 cup cooked millet


Calories 286 Carbohydrate (g) 57
Energy [kcal] 378 Calcium, Ca [mg] 8
Total fat (g) 2.4 Cholesterol (mg) 0
Saturated fat (g) 0.4 Sodium (mg) 5
Monounsaturated fat (g) 0.4 Thiamin (mg) 0.3
Polyunsaturated fat (g) 1.2 Niacin (mg) 3.2
Dietary fiber (g) 3.1 Magnesium (mg) 106
Protein (g) 8 Zinc (mg) 2.2

Benefits of Millet:


  1. Good Digestion

    An unhealthy digestive system can be the cause of many health-related issues. It can prevent your body from absorbing ad adequate amount of nutrition. It provides up to 9 grams of fiber per 100-gram of serving. The fiber present in millet helps in healing illnesses such as diarrhea and gastrointestinal disorders.Regularly making millet a part of your diet will help maintain a healthy gut and prevent peptic ulcers and colon cancer.


  2. Controls Cholesterol Levels

    Cholesterol levels go hand-in-hand with heart health, so the high fiber amount in millet makes an ideal food for those who are trying to lower their cholesterol (aim for below 200mg/dL). Dietary fiber also helps to eliminate bad cholesterol (LDL cholesterol) from the system while promoting the effects of good cholesterol (HDL cholesterol).


  3. Can Help to Prevent Diabetes

    Diabetes is a disease affecting millions of people around the world. Millet is a beneficial food in many countries (where diabetes is less frequently found). Perhaps it is because one of the effects of millet is to help reduce the chance of type 2 diabetes, thanks to the significant levels of magnesium found in it.


  4. Helps to Prevent Asthma Symptoms

    Research has come to light showing that millet can significantly improve the quality of life for people suffering from asthma since childhood. Although some of the evidence is controversial, it is shown that significantly less wheezing and asthma attacks (by more than 15%) were seen in children who had a large intake of grains like millet. As wheat is a common allergen associated with asthma and wheezing, millet does not have the same components and hence, does not have this negative effect.


  5. Detoxifies the Body

    Millets are a rich source of phenols and antioxidants, according to a study by Dr. Linda Dykes, et al., Texas A&M University. Many of the antioxidants in millet can clean up toxins from your body. Quercetin, curcumin, ellagic acid, and various other beneficial catechins can help rid your system of any foreign agents and toxins by promoting proper excretion and neutralizing enzymatic activity in certain organs.


meditate

Peace of mind is a state of mental and emotional balance and calm, free of worries, fears or stress. In this state, the mind is quiet, and you experience a gentle sense of happiness and freedom. Such peaceful moments are not as rare as you may think. You have experienced them at times when you were engaged in some kind of absorbing or interesting activity. Here are a few examples:


Tips include the super-healthy millets in your daily lifestyle:


  1. Cereal porridge: This is one of the most common ways of eating millets. All that needs to be done is toast the millets, boil them, and add fresh fruits.

  2. Upma: The popular hot breakfast dish from South India is usually made with rava, but it can be substituted with foxtail millets, a much healthier and more nutritious alternative.

  3. Pizzas: Yes, you read that right. Let’s end the battle between health and taste, and start making our pizzas with millets. While the maida used in pizzas can be replaced with millet flour, the pizza crusts can be made with foxtail and kodo millets.

  4. Fries: Millets can be used to make healthy appetizers too. Baked millet fries are easy and quick to make, and consume less oil.

  5. Buttermilk: Buttermilk helps reduce heat from the body and keeps us hydrated for longer time. Ragi porridge mixed with buttermilk is not only healthy but a very filling and tasty drink.

  6. Halwa: Ragi can be used to make delicious sweet dishes, including halwas. Add grinded apples and cinnamon to take them to a whole new level.

  7. Biryani, pongal, khichdi: Different millet grains have their unique texture and taste and can be used as a healthier alternative to rice.

Suggested Reading:

Millets - The World's Healthiest Foods Learn more here.

How To Use Millets - Learn more here.


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The Weekly Health Challenge is a self-audited program designed to motivate the JCSC Wellness participants in reducing BMI on a weekly basis.

How it works:
1. Each week there will be a new health challenge. You can accept the challenge by accepting the pledge for each challenge. You can only accept a challenge from midnight on Sunday to midnight on Tuesday.

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