4 Millets To Include In Your Summer Diets
Millets are nutrient-rich grains that offer various health benefits, including high levels of fibre, vitamins, and minerals, such as magnesium and phosphorus. Incorporating millet into your diet during summer helps regulate body temperature and hydration due to its cooling properties. Additionally, millets have a low glycemic index, promoting stable blood sugar levels and providing sustained energy and beneficial during the summer when staying active outdoors.
Which Millets should you include?
1. Bajra (Pearl Millet)
Bajra Or Pearl Millet is gluten-free and rich in iron, magnesium, and phosphorus. It aids digestion, promotes heart health, and provides sustained energy, an excellent choice for an active lifestyle.
2. Jowar (Sorghum)
Sorghum, known as Jowar, is packed with antioxidants, vitamins, and minerals like calcium and potassium. It supports bone health, boosts immunity, and helps manage blood sugars. It is suitable for individuals with diabetes and improves overall health.
3.Ragi (Finger Millet)
Ragi is a popular millet known for its high calcium content and is beneficial for good bone health. It is rich in dietary fibre, aiding digestion and promoting satiety, thus supporting weight management. Additionally, ragi is gluten-free and suitable for celiac disease or gluten sensitivity.
4. Foxtail Millet:
Foxtail Millet is a good source of protein, fibre, and essential minerals like iron and copper. It helps lower cholesterol levels and regulate blood pressure. Its low glycemic index makes it an excellent option for maintaining stable blood sugar levels and managing diabetes.
How to incorporate millet into your diet?
Incorporating millet into your diet can be both delicious and nutritious. Here are some easy ways:
- Replace Rice or Wheat with Millets in pulao, stir-fries, or salads. They offer a similar texture but with added health benefits.
- Cook millets like Ragi or Bajra with milk or plant-based milk to make a nutritious porridge. Add dry fruits, nuts & seeds for flavour and texture.
- Bake with millet flour, like ragi or jowar flour, as they are gluten-free alternatives. Make cookies, muffins, pancakes, or bread using a combination of millet flour and other gluten-free flour.
- Cook millets like foxtail millet or little millet with vegetables, spices, and herbs to make savoury dishes like upma or khichdi. It's wholesome, easy to prepare and customizable according to preferences.
- Add cooked millets like pearl millet or barnyard millet to salads for a nutritious boost. Combine with fresh vegetables, herbs, nuts, and dressings to create flavorful salads.
- Use millets like finger millet or pearl millet along with lentils to make idli or dosa batter. For healthy and gluten-free breakfast options, ferment the batter and steam (for idlis) or cook on a griddle (for dosas)
- Use millets like sorghum or bajra in soups or stews instead. Millets add texture and nutrients to the dish while absorbing the flavours of the broth or sauce.
- Cook millets with spices, vegetables, and protein sources like egg, chicken, or beans to make a flavorful and nutritious pilaf. It's a one-pot meal that is easy to prepare and perfect for lunch or dinner.
By incorporating millets into your diet through these creative and easy-to-make recipes, you can enjoy the health benefits of these nutritious grains while adding variety to your meals.
Introducing True Elements Millet Range
- True Elements Thandai Mix: Beat the summer heat with this refreshing beverage, packed with the goodness of millets, nuts, and aromatic spices.
- True Elements Millet Shake: Start your day with a nutritious shake made from whole millets, providing essential nutrients and sustained energy.
- True Elements Ragi Jowar Dosa Mix: Enjoy a hearty breakfast with this convenient mix, perfect for making delicious and nutritious dosas.
- True Elements Cornflakes Pro: Crunch on these wholesome cornflakes packed with the goodness of whole grains for a satisfying breakfast.
- True Elements Whole Ragi, Jowar, Bajra: Experiment in the kitchen with these whole millets, adding nutritional value to your meals in versatile ways.
True Elements is a trustworthy brand known for its commitment to transparency and providing authentic, nutrient-rich food products. They offer a diverse range of millet-based products, including beverages like Thandai Mix, nutritious snacks like Millet Chikki, and wholesome options like Millet Shake and Ragi Jowar Dosa Mix. True Elements also provides whole millets such as Ragi, Jowar, and Bajra for those who prefer cooking from scratch. Their products are free from hidden additives and artificial flavours, making them a reliable choice for health-conscious consumers seeking convenient and delicious ways to incorporate millets into their diet.
Authored By: Suha Zahid Warekar
Registered Dietitian, and Certified Diabetes Educator
BSc. Dietetics, PG CND
