Over the past few years, the present generation has become increasingly conscious about their health and fitness. This has led to an increase in the demand for healthier food options that are high in nutritional value and tasteful and delicious. Among many such healthful food substances, one that is fast gaining popularity among health-conscious people is millet. The benefits of eating millet (Bajra) are manyfold because of their high protein, fiber, and antioxidants content, and it is gluten-free. Millet benefits include reduced risk of diabetic problems, slowed muscle degradation, and menstrual cramps, and it is an excellent source of antioxidants too. Read more about the Bajra benefits and side effects of having in a daily diet.
Benefits of Millets (Bajra)
Millets(Bajra) health benefits are numerous, and millet is often an added element to processed foods.
1. Aids in Heart Health
The rich fiber content of millet helps lower the level of bad cholesterol in your body. Millet also helps lower the level of fat in your body. The magnesium of the millet helps in reducing blood pressure and the risk of heart attacks. Millet also thins the blood, thereby preventing blood platelet clumping.
- 100g of millet contains about 1.3 g of Fiber
- 100g of Millet has a Magnesium content of 28% of the Daily Value.
Tips:- Finger Millet is the best type of Millet for heart patients.
Also Read: Ragi Atta Benefits
2. Helps in Weight Loss
Weight loss is one of the major millet benefits. People who want to lose weight are often advised to consume millet because they are rich in fiber, which satiates hunger quickly and prevents you from overeating. Millet is also rich in amino acids, which digest slowly, thereby keeping the stomach full for a longer period.
- 100g of millet contains about 1.3 g of Fiber
Tips:- Finger Millet is the best type of Millet for heart patients.
3. Controls Blood Sugar Levels
Because of the slow digestion process of millet, the blood sugar level stays at a constant ratio. Millet also controls the blood sugar level of non-diabetic people, preventing the risk of diabetes such as type-2 diabetes and increasing the insulin sensitivity for diabetic people.
The G.I index of foxtail millet is 54 to 68, which is very low. Therefore, it is good for blood sugar control.
Tips:- Kodo millet is a good choice of food for diabetic people.
4. Prevents Celiac Diseases
Celiac disease damages the small intestine, which prevents the absorption of nutrients from food. Since millet is gluten-free, people suffering from celiac disease can easily consume millet.
Tips – Pearl millet is the best choice for people suffering from celiac disease
5. Improves Digestion
Improving digestion is one of the major Bajra benefits. Owing to its fiber-rich nature, millet help in eliminating gastrointestinal problems such as constipation, excess gas, bloating, and cramping. Dietary fiber also helps reduce the risk of colon cancer.
- A 100g of millet has a fiber content of 1. 3g
Tips – Foxtail millet is best if you have digestive problems.
6. Detoxifies the Body
Most of the antioxidants present in millet help in cleaning up the toxins from your body, especially from your kidney and liver. Quercetin, curcumin, ellagic acid, among many other beneficial catechins, help the body get rid of harmful toxins.
- 100 g of Millet contains about 14.3–3.8 mg of p-coumaric acid
- 100g of millet has an ellagic acid content of 8.5–4.9 mg.
- 100g of Millet contains about 87.2–45.6 mg of catechins.
Tips:- Foxtail millets are the best choice for detoxifying.
7. Slows Down Muscle Degradation and Improve Skin Elasticity
The rich protein diet of millet helps build leaner muscles and slows down the process of muscle degradation. Also, the high amino acid content creates collagen in the body, which gives structure to the body’s tissues and prevents wrinkling of the skin.
- 100 g of millet contains about 11g of proteins.
Tips:- Finger millet is the best for muscle building as it contains the most amount of calcium.
Also Read: Is Maida Good For Health
8. Relieves Menstrual Cramps
Magnesium helps in relieving pain and cramps during the menstrual cycle. Because millet is rich in magnesium, it can be consumed by women who suffer from unbearable pain during their menstrual cycle.
- 100 g of millets contains about 28 % of the Daily Value of Magnesium.
Tips – Pearl millet has the most fiber. It is best for menstrual cramps.
Millets(Bajra) Nutritional Value and Facts
Millet, like most cereals, is rich in fiber, carbs, vitamins and minerals, sodium, potassium, calcium, iron, and phosphorus.
Here is a comprehensive list of all the nutrients present in Bajra nutrition facts per 100g:
| Essential Nutrients | Millet Nutritional Value per 100g |
|---|---|
| Millet Calories | 378 |
| Total Fat | 4.2 g |
| Protein | 11 g |
| Total Carbs | 73 g |
| Sodium | 5 mg |
| Potassium | 195 mg |
| Fiber | 1.3 g |
| Phosphorus | 25% of the Daily Value |
| Magnesium | 28% of the Daily Value |
| Folate | 8% of the Daily Value |
| Iron | 16% of the Daily Value |
| Vitamin B6 | 20% of the Daily Value |
Millets Side Effects
Although Millet’s nutrition facts are high, it also poses some health risks due to antinutrients in them.
Phytic Acid – Phytic Acid hinders potassium, calcium, iron, zinc, and magnesium.
Goitrogenic Polyphenols – Goitrogenic Polyphenols impair thyroid function, leading to the goiter’s medical condition, which is an enlargement of the thyroid gland.
However, these Bajra side effects only occur if it is consumed excessively. A balanced diet can help in lowering these adverse millets’ side effects. Furthermore, if millet is soaked overnight, rinsed, and then cooked, the antinutrient content can be decreased significantly.
Is Millet Good for Health?
The nutritional value of millet is high and it provides numerous health benefits. Millets are fiber-rich, have a high level of starch, are rich in protein, vitamin B, healthy fats, magnesium, iron, calcium, zinc, potassium, and carbs. Millets are also rich in amino acids and are gluten-free.
Millet benefits by lowering the level of bad cholesterol in the body, reducing the risk of heart ailments, high blood pressure, and colon cancer. They also aid in digestion, detoxify the body and relieve menstrual pain. Millets also assist in weight loss and lower blood sugar levels.
Since millet is such an excellent source of several nutrients and offers several health benefits, it is advised you include them in your diet in a balanced manner. You can buy millets online from the best brands from Wellcurve.
