Positive millets, also known as “nutri-cereals,” include varieties like finger millet (ragi), pearl millet (bajra), foxtail millet, kodo millet, little millet, barnyard millet, and sorghum (jowar). These grains have numerous health benefits, particularly for managing chronic diseases like diabetes, cancer, cholesterol, and blood pressure due to their unique nutritional composition
1. Diabetes:
Millets have a low glycemic index (GI) compared to rice and wheat, meaning they release glucose slowly into the bloodstream, preventing blood sugar spikes.
- High fiber content slows down carbohydrate absorption, helping regulate blood sugar levels.
- The magnesium in millets improves insulin sensitivity and aids in managing diabetes.
2. Cancer:
Millets are rich in antioxidants (like phenolic compounds), which help fight oxidative stress, a major factor in the development of cancer.
- Lignans found in millets have been linked to reduced risks of hormone-dependent cancers like breast cancer.
- The high fiber content in millets improves digestion, reduces the risk of colon cancer, and promotes overall gut health.
3. Cholesterol:
Millets can help reduce bad cholesterol levels due to their rich soluble fiber content, which binds to cholesterol in the digestive tract and prevents its absorption.
- They contain phytosterols, which lower LDL (bad cholesterol) and increase HDL (good cholesterol), promoting heart health.
- Niacin (Vitamin B3) in millets helps lower cholesterol levels naturally.
4. Blood Pressure:
Millets are a good source of magnesium and potassium, both of which play a role in relaxing blood vessels, reducing blood pressure, and preventing heart-related issues.
- The fiber in millets helps maintain healthy blood pressure by reducing stress on the heart and promoting better circulation.
- The anti-inflammatory properties of millets also support cardiovascular health and help manage hypertension.
Carbohydrate and Fiber Ratio for Best Health
The ideal carbohydrate-to-fiber ratio for healthy eating is generally suggested to be about 10:1, meaning for every 10 grams of carbohydrates, there should be at least 1 gram of fiber. However, a lower ratio (closer to 5:1) is even better for optimal health.
| Grain | Carbohydrates (g) | Fiber (g) | Carb-to-Fiber Ratio |
|---|
| Little Millet | ~67 g | ~7.7 g | 8.7:1 |
| Browntop Millet | ~60 g | ~12.5 g | 4.8:1 |
| Foxtail Millet | ~60 g | ~8 g | 7.5:1 |
| Kodo Millet | ~66 g | ~9 g | 7:1 |
| Barnyard Millet | ~65 g | ~10 g | 6.5:1 |
| Rice (White, Polished) | ~80 g | ~0.2 g | 400:1 |
| Rice (Brown) | ~76 g | ~3.5 g | 22:1 |
| Wheat (Whole) | ~71 g | ~12 g | 6:1 |
| Wheat (Refined) | ~72 g | ~2.5 g | 29:1 |
Positive Millets vs. Rice and Wheat
- Positive Millets: These have a far more balanced carbohydrate-to-fiber ratio compared to refined grains like white rice and wheat. They provide slow-releasing carbohydrates, which is beneficial for blood sugar control and digestive health.
- Rice: White rice, especially polished varieties, has a very high carb-to-fiber ratio, meaning it delivers a lot of carbohydrates with very little fiber, which can spike blood sugar levels. Brown rice is a healthier alternative but still has a higher ratio than millets.
- Wheat: Whole wheat is better than refined wheat, but its fiber content is still generally lower than that of positive millets, especially in comparison to varieties like barnyard and kodo millets.
Conclusion
Positive millets are superior to rice and wheat in terms of managing diabetes, cholesterol, blood pressure, and even cancer prevention. They offer a lower glycemic index, higher fiber content, and numerous micronutrients that promote overall health. The carbohydrate-to-fiber ratio in millets is significantly better for maintaining stable blood sugar, cholesterol levels, and healthy digestion compared to rice and wheat. Incorporating more millets into daily meals can be an excellent strategy for long-term health and chronic disease management.
