Millets and grams have been integral to human civilization for thousands of years, serving as staple foods across various cultures and regions. Their history of consumption dates back to ancient times, when they were cultivated for their resilience, nutritional value, and versatility.

Millets were among the first crops to be domesticated by humans, with evidence of their cultivation found in regions like Africa, India, and China as early as 3000 BCE. In Africa, millets such as sorghum and pearl millet were central to the diet, adapted to thrive in arid climates. In India, finger millet (ragi) was a vital part of the diet, particularly in the southern and central regions, due to its high nutritional content and ability to grow in harsh conditions. China also saw the cultivation of foxtail and proso millets, which were essential to the diet of ancient agricultural communities.

Grams (legumes) have also been consumed since ancient times. Chickpeas and lentils were cultivated in the Middle East around 8000 BCE, forming a key part of the diet in ancient civilizations such as the Greeks and Romans. In India, various pulses like black gram and green gram have been dietary staples for millennia, valued for their high protein content and ease of storage.

Together, millets and grams have not only provided sustenance but have also shaped agricultural practices, cuisines, and cultures across different civilizations throughout history.

In recent years, there has been a growing emphasis on adopting more sustainable and nutritionally rich diets. Millets and grams, though ancient staples in many parts of the world, are now being rediscovered for their exceptional health benefits. We are seeing more homes including millets and grams into their kitchen inventory. Let’s delve into the importance of including millets and grams in our daily diet!

Millets are a group of small-seeded grasses that have been cultivated for thousands of years. They include varieties such as pearl millet, finger millet, foxtail millet, kodo millet, barnyard millet, and little millet. Despite their ancient origins, millets have recently gained attention for their impressive nutritional profile and health benefits. Let’s have a look:

1. Nutrient Density

Millets are nutrient-dense, offering a rich source of essential vitamins and minerals. Millets are particularly high in magnesium, phosphorus, and iron. They also provide a good amount of B vitamins, which are crucial for energy metabolism and brain health (Devi et al., 2014).

2. Rich in Dietary Fibre

One of the most significant benefits of millets is their high dietary fibre content. Fibre is essential for maintaining digestive health, and it also plays a role in managing blood sugar levels. It has been found that millets have a low glycaemic index, making them ideal for people with diabetes or those at risk of developing the condition (Nambiar et al., 2011).

3. Antioxidant Properties

Millets are rich in antioxidants, which help combat oxidative stress in the body. Oxidative stress is linked to various chronic diseases, including heart disease, cancer, and neurodegenerative disorders. Research has highlighted the antioxidant potential of different millet varieties, particularly finger millet, which contains high levels of phenolic compounds (Chandrasekara & Shahidi, 2011).

4. Gluten-Free and Easily Digestible

For individuals with gluten intolerance or celiac disease, millets offer an excellent alternative to wheat and other gluten-containing grains. Millets are not only gluten-free but also easy to digest, making them suitable for people with digestive issues (Shobana et al., 2013).

Grams, including black gram (urad dal), green gram (mung bean), horse gram, and chickpeas, are legumes that are packed with protein, fibre, and essential nutrients. Grams are well-loved and they have been a staple in various cuisines for centuries and are now recognised for their health benefits.

1. High Protein Content

Grams are an excellent source of plant-based protein, which is essential for muscle repair, immune function, and overall growth. A study reports that black gram and green gram are particularly rich in protein, making them valuable in vegetarian and vegan diets (Gopalan et al., 2010).

2. Rich in Essential Amino Acids

In addition to their protein content, grams provide essential amino acids that the body cannot produce on its own. These amino acids are crucial for various bodily functions, including tissue repair, enzyme production, and neurotransmitter synthesis. Research published in a journal highlights the amino acid profile of chickpeas, noting their high lysine content, which is often limited in cereal grains (Jukanti et al., 2012).

3. Support for Heart Health

Grams are beneficial for heart health due to their fibre, potassium, and magnesium content. These nutrients help lower blood pressure, reduce cholesterol levels, and improve overall cardiovascular function. It is found that regular consumption of legumes, including grams, is associated with a reduced risk of heart disease (Bazzano et al., 2009).

4. Aid in Weight Management

The high fibre and protein content of grams make them particularly effective in promoting satiety and reducing overall calorie intake. Including legumes in the diet can aid in weight management by enhancing feelings of fullness and reducing the likelihood of overeating (Papanikolaou & Fulgoni, 2008).

Looking at the above, it’s no wonder that including millets and grams in your daily diet can provide a synergistic effect, enhancing your overall nutritional intake and offering a wide range of health benefits. This magnificent duo really does pack quite a punch!

 While millets are rich in certain amino acids, they may be deficient in others, such as lysine. On the other hand, grams are high in lysine but may lack methionine, an amino acid found in abundance in millets. By combining millets and grams, you can create a complete protein source, providing all the essential amino acids your body needs. This makes them particularly valuable in vegetarian and vegan diets, where obtaining complete proteins can be challenging (Gopalan et al., 2010).

The combination of high fibre content from both millets and grams supports digestive health by promoting regular bowel movements and preventing constipation. Fiber also acts as a prebiotic, feeding the beneficial bacteria in the gut and supporting overall gut health. A study in the Journal of Gastroenterology and Hepatology highlights the role of dietary fibre in maintaining a healthy gut microbiome, which is crucial for overall health and disease prevention (Slavin, 2013).

 Millets and grams provide a range of vitamins and minerals that complement each other. For instance, the iron in millets is better absorbed when consumed with vitamin C-rich foods, which are often included in legume-based dishes. This combination enhances the bioavailability of nutrients, ensuring that your body gets the most out of the food you consume (Shobana et al., 2013).

 To sum it up, incorporating millets and grams into your daily diet is a simple yet effective way to enhance your nutritional intake and support overall health. These nutrient-dense foods offer a range of benefits, from improving digestive health and supporting heart health to providing a complete protein source and aiding in weight management. Backed by scientific research, the health benefits of millets and grams make them invaluable additions to any diet, particularly in a world where sustainable and nutritious food choices are increasingly important.

References

1. Devi, P. B., Vijayabharathi, R., Sathyabama, S., Malleshi, N. G., & Priyadarisini, V. B. (2014). Health benefits of finger millet (Eleusine coracana L.) polyphenols and dietary fiber: a review. Journal of Food Science and Technology, 51(6), 1021-1040.
2. Nambiar, V. S., Dhaduk, J. J., & Sareen, N. (2011). Potential functional implications of pearl millet (Pennisetum glaucum) in health and disease. Journal of the Science of Food and Agriculture, 91(4), 601-608.
3. Chandrasekara, A., & Shahidi, F. (2011). Antioxidant properties of millet grains and effects of processing. Food Chemistry, 133(1), 1-9.
4. Shobana, S., Krishnaswamy, K., Sudha, V., Malleshi, N. G., & Anjana, R. M. (2013). Finger millet (Ragi, Eleusine coracana L.): a review of its nutritional properties, processing, and plausible health benefits. European Journal of Clinical Nutrition, 67(8), 818-824.
5. Gopalan, C., Ramasastri, B. V., & Balasubramanian, S. C. (2010). Nutritive value of Indian foods. Journal of Agricultural and Food Chemistry, 58(5), 291-302.
6. Jukanti, A. K., Gaur, P. M., Gowda, C. L. L., & Chibbar, R. N. (2012). Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review. American Journal of Clinical Nutrition, 96(4), 878-884.
7. Bazzano, L. A., He, J., Ogden, L. G., Loria, C. M., Vupputuri, S., Myers, L., & Whelton, P. K. (2009). Legume consumption and risk of coronary heart disease in US men and women. Journal of Nutrition, 131(11), 2762-2768.
8. Papanikolaou, Y., & Fulgoni, V. L. (2008). Bean consumption is associated with greater nutrient intake, reduced systolic blood pressure, lower body weight, and a smaller waist circumference in adults: results from the National Health and Nutrition Examination Survey 1999–2002. Obesity Reviews, 9(1), 29-35.
9. Slavin, J. L. (2013). Dietary fiber and body weight. Journal of Gastroenterology and Hepatology, 28(1), 60-65.