The Superfood Revolution: Exploring Millets in Our Diet
Millets are a highly varied group of small-seeded grasses, widely grown around the world as cereal crops or grains for fodder and human food. As recent years have paved the way for many new diseases, mankind has started moving towards being fit and healthy. A key component of health and development is nutrition. Among various measures adopted for this purpose, dietary changes play a vital role. These altered dietary practices have incorporated the use of millet into our diet by highlighting its nutritional richness and health benefits.
Understanding Millets: An Ancient Grain for Modern Health
Millets have been cultivated and consumed for thousands of years. In the Indian subcontinent, the use of millets dates back to ancient times, with Ayurveda recognizing their importance. Ayurveda, giving immense importance to the diet of both healthy and diseased, has explained these millets in detail under Dhanya Varga (category of cereals).
Types of Millets
- Major Millets: Pearl millet, Finger millet
- Minor Millets: Foxtail millet, Proso millet, Little millet, Kodo millet, Barnyard millet
Ayurvedic Perspective on Millets
Ayurveda explains millets in detail under Dhanya Varga. Millets have been given many synonyms like Kudhanya (Inferior among cereals), Kshudra Dhanya (small sized cereals), and Trina Dhanya (grass derived cereals). The general qualities and effects of millets according to Ayurveda are:
- Rasa (Taste): Kashaya-Madhura (Astringent-Sweet)
- Vipaka (Post-digestive taste): Katu (Pungent)
- Veerya (Potency): Sheeta (Cooling)
- Guna (Quality): Laghu (Light), Ruksha (Dry)
- Karma (Action): Lekhana, Vrishya, Kledashoshana, Baddhamalakara
- Effect on Doshas: Kapha-Pittahara, Vatala
- Effect on Dhatu: Rakta Shamaka
Specific Millets and Their Properties
- Foxtail Millet: Heavy for digestion, dries up moisture, promotes fracture healing, aphrodisiac
- Barnyard Millet: Absorbs excessive fluids, dries tissues
- Kodo Millet: Sweet-bitter, heavy, wound-healing, anti-poisonous
- Proso Millet: Nourishes, promotes bone healing, heavy
- Finger Millet: Bitter-sweet-astringent, cooling, strengthens, aphrodisiac
- Adlay Millet: Emaciating, pungent-sweet, pacifies Kapha
- Sorghum: Enhances taste, anti-aphrodisiac, thirst pacifier
Choosing and Using Millets Wisely
Millets are ideal in Kaphaja and Pittaja diseases, and in conditions involving vitiated blood (Raktadushti). Avoid in Vataja Roga as it aggravates the condition. Always consider Agni Bala (digestive strength) before consuming.
Potential Drawbacks of Millets
Despite their benefits, millets contain antinutrients like phytic acid which inhibit mineral absorption. Goitrogens in millets may cause thyroid issues and are unsuitable for hypothyroid patients.
Who Should Consume Millets?
- Those with strong digestion (Agni Bala)
- Those needing high fiber and protein for satiety
- Those managing Kapha or Pitta imbalance
- People with gluten intolerance (with doctor’s advice)
Considerations Before Consuming Millets
- Check if it’s a regional/staple food for you
- Monitor for digestive response
- Choose based on body Dosha:
- Heating Millets: Foxtail, Bajra, Barnyard (for winter/Kapha)
- Cooling Millets: Little, Proso (for summer/Pitta)
- Avoid in hypothyroidism unless cleared by your doctor
While millet has been declared a superfood for health and nutrition, it is important to double-check whether it suits your body, providing you with the right kind of energy and nutrition. For those struggling with hypothyroidism, it is advisable to avoid millet consumption.
Learn more about why millet is to be avoided in thyroid dysfunction here.
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