Millet and wheat are both nutritious grains, but keeping in mind the current scenario of an increase in lifestyle disorders and our need to protect the environment. Here are some points to consider in terms of why millet should be preferred over wheat.
“Compared to white rice or wheat, millets are high on fibre and control blood sugar and cholesterol levels. White rice or wheat is easily digested and ,there will be excessive insulin secretion leading to weight gain. With millets, you eat slow and consume less because of the fibre content. The process stimulates the digestive juices and ensures slow digestion. This controls insulin secretion to a great level.”
Dr.V.sekar, diabetologist
- High Fiber Content: Millet is a good source of dietary fiber, which can help you feel full and satisfied for longer periods. Millets have a higher fiber content than white rice or wheat and lower cholesterol and blood sugar levels. White rice or wheat is simple to digest, and this causes an increase in insulin secretion, which in turn causes weight gain. Millets contain six times more fiber than wheat, making them ideal for weight loss.
How does millet help in gut health?
Answer: Both soluble and insoluble dietary fiber are abundant in millet. As a “prebiotic,” the insoluble fiber in millet promotes the growth of healthy bacteria in your digestive system. Additionally, this sort of fiber is crucial for giving stool volume, which keeps you regular and lowers your risk of colon cancer.
2. Nutritional composition: Millet is rich in nutrients such as magnesium, phosphorus, and antioxidants. It also contains some protein and dietary fiber. In comparison to wheat, it has a lower glycemic index which means it causes less of an insulin spike when eaten compared to other grains like wheat. It contains more vitamins A, B6, C, E, and K than wheat does, and has a higher amount of essential fatty acids.
3. Gluten Content: Millet is naturally gluten-free, whole wheat contains gluten. This makes millet a suitable option for individuals with gluten sensitivities, celiac disease, or those following a gluten-free diet.
4. Diabetes-friendly: By Consuming millet diabetic patients in the place of wheat or rice is a great alternative due to its high fiber content. Fiber helps slow digestion. As a result, sugar enters the bloodstream slowly, lessening the risk of a blood sugar spike.
According to a study published in July 2021 in Frontiers in Nutrition Sorghum and other millet, may help lower the risk of developing type 2 diabetes and lower average blood sugar over about three months, in individuals managing diabetes.
This is because millets have lower glycemic index than alternatives such as white rice and refined wheat.
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5. Digestibility: Millet is generally considered easier to digest compared to wheat. Some people may experience digestive discomfort or sensitivity to wheat due to factors like gluten or other compounds present in wheat. Millet is known for its alkaline properties, which may help with digestion
6. Environment sustainability: Millets are naturally organic grains that have evolved to live in exceedingly severe environments without the assistance of humans. Since millets are rain-fed crops, they don’t need standing water in their fields, thus there’s no need for large dams, reservoirs, or complex canal systems to supply water to the farms. Millets can grow well and produce a good harvest without the use of pesticides, insecticides, or fertility boosters. They are also crucial in enhancing soil fertility and texture, which increases the yield and hence returns to the farmers. Thus millets have a much smaller environmental impact than wheat or paddy.
Even though millet is better than wheat in various aspects but it is always advisable to incorporate a variety of grains into your meals to ensure a diverse nutrient intake. If you have specific dietary concerns or conditions, it’s best to consult with a healthcare professional or registered dietitian for personalized advice. To know more about how to use millet in your diet, read it in our upcoming blogs.
