Nature’s powerhouse of nutrition? You know the answer- Millets! These are small grains packed with rich sources of antioxidants, soluble fibres, and protein. They have been an integral food culture in the Indian subcontinent for many ages because of their natural cooling properties.
With summer setting in, millets are considered the best alternative diet to protect the body from heat-related illness. This blog gives a complete understanding of the magic of millets, knowing the suitable types that are consumable during summer, their nutritious properties, and how they are used in different recipes.
The Average Consumption Quantity of Millets for Summer Per Individual
Millets, nature's gift for a nourished and vibrant you! The Indian Council for Medical Research, after rigorous research and experiments, has recommended incorporating up to 33% of millet into an average human diet in addition to the amount of cereals consumed.
Simply put, if a person's cereal consumption per day is 100 grams, then he/ she should consume 33 grams of millet to stay nourished and vibrant to beat the summer the whole day.
Acknowledge the Grain: Different Millet Types Consumable During Summer
Check out the best summer millets below, carefully selected by experts to help you enjoy a healthy and balanced diet.
Many recommend this top-rated millet, especially for summer. It is rich in policosanols, which provide iron, protein, and fibre. In India, millet is predominantly used in the preparation of bread and rotis. For a more wholesome experience, try eating millet mixed with popular snacks like noodles, crackers, and namkeen.
Tip: Beat the weight and lower the cholesterol by consuming this millet variety.
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Nutrition Chart
- Calories: 390 kcal
- Protein: 10 g
- Dietary Fibre: 6.7 g
- Iron: 6 mg
- Fat: 3.3 g
- Carbohydrates: 80 g
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Summer Benefits
- Replenishes fluids lost by profuse sweating.
- Lowers body temperature, thereby relieving heart discomfort.
- Improves digestion and prevents constipation.
- Boosts energy to stay active throughout the day.
- Best gluten-free alternative to wheat.
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Finger millet (Ragi)
A popular choice for fitness freaks, the finger millet, fondly called ragi, is known as one of the best summer foods lauded for its protein-rich profile. It is an alternate gluten-free variant for wheat or rice.
For growing children, it can complement their overall well-being and help in brain development. To relish ragi the best and enjoy some recharge with plant-based protein, try out porridges, buttermilk, pasta, and noodles made from it.
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Nutrition Chart
- Protein: 7.3 g
- Iron: 3.9mg
- Calories: 328 kcal
- Calcium: 344mg
- Carbohydrates: 72 g
- Potassium: 408mg
- Dietary Fiber: 11.5 g
- Fat: 1.3 g
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Summer Benefits
- Powerhouse for nutrients such as iron, calcium, and B vitamins that support health and overall well-being, especially while working out physically during summer.
- Benefits maintaining strong and healthy bones due to calcium, its rich plant-based source.
- Enhances digestive activities by promoting gut health free from bacterial attacks and curing constipation.
- It keeps the body cool and stops dehydration from the summer heat.
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Pearl Millet (Bajra)
Predominantly inhabiting India and Africa, Pearl millet, commonly called Bajra, is either finely ground to be used as flour or cooked as cereal grain before consumption. It is a rich source of polyphenols, antioxidants, and phytochemicals.
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Nutrition Chart
- Protein: 6 grams
- Calories: 201
- Carbs: 40 grams
- Fibre: 2 grams
- Sodium: 286 mg
- Fat: 1.7 grams
- Folate: 8% of the Daily Value (DV)
- Magnesium: 18% of the DV
- Iron: 6% of the DV
- Zinc: 14% of the DV
- Niacin: 14% of the DV
- Thiamine: 15% of the DV
- Phosphorus: 14% of the DV
- Vitamin B6: 11% of the DV
- Riboflavin: 11% of the DV
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Summer Benefits
- Helps in weight loss naturally due to the low-calorie density.
- Its high fiber content helps combat type 2 diabetes, blood sugars, and diverse chronic diseases.
- Improve the health of hair, nails, and skin (Still under research).
Interesting Millet Recipes to Try Out This Summer
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Finger Millet (Ragi) Dosa:
Grind the overnight soaked grains with fenugreek seeds and black gram (urad dal). Swirl a big circle on a heated tawa, pour a ladleful of batter, and drizzle oil along the sides. Once both sides are cooked, serve hot with sambar or chutney.
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Pearl Millet (Bajra) Roti:
Knead a soft dough with the bajra flour and water. Divide the dove into equally sized balls, roll them, and cook on both sides on a hot tawa till the appearance of brown spots. Serve hot with pickles or yogurt.
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Sorghum Millet (Jowar) Halwa:
Keep aside some pan-fried cashews and raisins. In the same pan, add the jowar power and stir it with ghee till aromas arise. Then, gradually stir and add milk to get a lump-free paste. Finally, add sugar, cardamom powder, and grated jaggery, switching off the flame. Garnish with the pre-fried nuts and serve hot.
Conclusion
Now that you have been equipped with the nutrition vouched by millets, it's time to take a leap in incorporating them into your lifestyle by consulting a nutritionist. Choose BrownLiving, the ultimate online earth-friendly marketplace where you can purchase products related to Home, Beauty, Food, Fashion, Wellness, Gifting, and much more!
