Let's take a look at the Benefits.
1. Benefits of Millets
CARDIO VASCULAR DISEASES
Being rich sources of magnesium, millets help in reducing blood pressure and risk of heart strokes especially in atherosclerosis. Also, the potassium present in millets helps in keeping blood pressure low by acting as a vasodilator and help to reduce cardiovascular risk. Also, the plant lignans present in millets have the ability to convert into animal lignans in presence of microflora in digestive system and protect against certain cancers and heart disease. The high fiber present in millets plays a major role in cholesterol lowering eliminating LDL from the system and increasing the effects of HDL
2 Diabetes Mellitus
Diabetes mellitus is a chronic metabolic disorder characterized by hyperglycemia with alterations in carbohydrate, protein, and lipid metabolism. It is considered as the most common endocrine disorder and results in deficient insulin production (type 1) or combined resistance to insulin action and the insulin-secretory response (type 2) (Saleh et al., 2013). The efficiency of insulin and glucose receptors in the body is increased by the significant levels of magnesium content present in millets and help in preventing diabetes. Finger millet based diets have shown lower glycemic response due to high fiber content and also alpha amylase inhibition properties which are known to reduce starch digestibility and absorption (Kumari and Sumathi, 2002)
3.Gastrointestinal Disorders
Regulating digestive process can increase nutrient retention and reduce chances of more serious gastrointestinal conditions like gastric ulcers or colon cancer. Fiber content in millets helps in eliminating disorders like constipation, excess gas, bloating and cramping. An immune mediated enteropathic disease called celiac disease which is usually triggered by the ingestion of gluten in susceptible individuals (Catassi and Fasano, 2008). A gluten free diet primarily plays a major role in affecting food consumption in the grain food group. Replacing cereals like wheat, barley, rye-based foods made from gluten free grains, including rice, corn, sorghum, millet, amaranth, buck wheat, quinoa, wild rice may help people adhering to gluten free diet. (Thompson, 2009). As millets are gluten free, they have considerable potential in foods and beverages and can meet the growing demand for gluten free foods and will be suitable for individuals suffering from celiac disease. (Taylor et al., 2006; Taylor and Emmambux, 2008; Chandrasekara and Shahidi, 2011b and 2011c)
4.Cancer
Millet grains based on literature values are known to be rich in phenolic acids, tannins, and phytate (Thompson, 1993). These nutrients reduce the risk for colon and breast cancer in animals (Graf and Eaton, 1990). The fiber present in sorghum and millet and also the phenolic have been attributed for lower incidence of esophageal cancer than those consuming wheat or maize (Van Rensburg, 1981). Recent research has revealed that fiber as one of the best and easiest ways to prevent the onset of breast cancer in women. They can reduce their chances of breast cancer by more than 50% by eating more than 30 gm of fiber every day.
5.Detoxification (Anti-oxidant Properties)
Many of the antioxidants found in millet have beneficial impact on neutralizing the free radicals, which can cause cancer and clean up other toxins from body such as those in kidney and liver. Quercetin, cucurmin, ellagic acid and various other beneficial catechins can help to clear the system on any foreign agents and toxins by promoting proper excretion and neutralizing enzymatic activity in those organs. Therefore, tremendous attention has been given to polyphenol due to their roles in human health (Tsao R, 2010).
Being rich sources of magnesium, millets help in reducing blood pressure and risk of heart strokes especially in atherosclerosis. Also, the potassium present in millets helps in keeping blood pressure low by acting as a vasodilator and help to reduce cardiovascular risk. Also, the plant lignans present in millets have the ability to convert into animal lignans in presence of microflora in digestive system and protect against certain cancers and heart disease. The high fiber present in millets plays a major role in cholesterol lowering eliminating LDL from the system and increasing the effects of HDL
2 Diabetes Mellitus
Diabetes mellitus is a chronic metabolic disorder characterized by hyperglycemia with alterations in carbohydrate, protein, and lipid metabolism. It is considered as the most common endocrine disorder and results in deficient insulin production (type 1) or combined resistance to insulin action and the insulin-secretory response (type 2) (Saleh et al., 2013). The efficiency of insulin and glucose receptors in the body is increased by the significant levels of magnesium content present in millets and help in preventing diabetes. Finger millet based diets have shown lower glycemic response due to high fiber content and also alpha amylase inhibition properties which are known to reduce starch digestibility and absorption (Kumari and Sumathi, 2002)
3.Gastrointestinal Disorders
Regulating digestive process can increase nutrient retention and reduce chances of more serious gastrointestinal conditions like gastric ulcers or colon cancer. Fiber content in millets helps in eliminating disorders like constipation, excess gas, bloating and cramping. An immune mediated enteropathic disease called celiac disease which is usually triggered by the ingestion of gluten in susceptible individuals (Catassi and Fasano, 2008). A gluten free diet primarily plays a major role in affecting food consumption in the grain food group. Replacing cereals like wheat, barley, rye-based foods made from gluten free grains, including rice, corn, sorghum, millet, amaranth, buck wheat, quinoa, wild rice may help people adhering to gluten free diet. (Thompson, 2009). As millets are gluten free, they have considerable potential in foods and beverages and can meet the growing demand for gluten free foods and will be suitable for individuals suffering from celiac disease. (Taylor et al., 2006; Taylor and Emmambux, 2008; Chandrasekara and Shahidi, 2011b and 2011c)
4.Cancer
Millet grains based on literature values are known to be rich in phenolic acids, tannins, and phytate (Thompson, 1993). These nutrients reduce the risk for colon and breast cancer in animals (Graf and Eaton, 1990). The fiber present in sorghum and millet and also the phenolic have been attributed for lower incidence of esophageal cancer than those consuming wheat or maize (Van Rensburg, 1981). Recent research has revealed that fiber as one of the best and easiest ways to prevent the onset of breast cancer in women. They can reduce their chances of breast cancer by more than 50% by eating more than 30 gm of fiber every day.
5.Detoxification (Anti-oxidant Properties)
Many of the antioxidants found in millet have beneficial impact on neutralizing the free radicals, which can cause cancer and clean up other toxins from body such as those in kidney and liver. Quercetin, cucurmin, ellagic acid and various other beneficial catechins can help to clear the system on any foreign agents and toxins by promoting proper excretion and neutralizing enzymatic activity in those organs. Therefore, tremendous attention has been given to polyphenol due to their roles in human health (Tsao R, 2010).
2. Benefits of legumes
Legumes in their various forms have been shown to have the following benefits.
Provide Key Nutrients
Legumes are surprisingly nutritious, Henry says. They contain protein, fiber, B vitamins, iron, folate, calcium, potassium, phosphorus, and zinc, according to MedlinePlus.
They’re also low in fat and calories. According to past estimates, a half-cup serving of legumes contains about 115 calories, 1 g fat, 20 g carbohydrates, 8 g protein, and 7 to 9 g fiber.
“Legumes are among the highest-fiber sources of carbohydrates, giving them a lower glycemic index than other carb sources and helping with blood sugar control,” Poe says.
Deliver Antioxidants
“Beans and [other] legumes [contain] antioxidants that help prevent cell damage and [premature] risks,” Henry says. According to the National Center for Complementary and Integrative Health, antioxidants can prevent or delay cellular damage, and people who eat an antioxidant-rich diet have a lower risk of several diseases — including cardiovascular disease, stroke, and cancer.
Promote a Healthy Heart
It’s a good idea to limit your intake of red meat (like beef, lamb, and pork) because of the saturated fat content, according to the American Heart Association (AHA).
Lentils and beans are great substitutes — not only to help you reduce your meat intake, but to tap into some heart-healthy benefits. According to past research, eating legumes can lower blood pressure and inflammation, which are two risk factors for cardiovascular disease.
May Lower the Risk of Type 2 Diabetes
Legumes may also aid in preventing and managing serious health conditions, including type 2 diabetes and related conditions such as hypertension and high cholesterol, according to past research.
A study published in March 2017 in Clinical Nutrition found that regular consumption of legumes — especially lentils — as part of a Mediterranean diet led to a 35 percent lower risk of diabetes among older adults with a high cardiovascular risk. Those researchers found that substituting legumes for half a serving a day of eggs, bread, rice, and baked potato also helped lower type 2 diabetes risk.
Offer a Plant-Based Protein
Legumes are a great meat-free protein source and can take the place of meat in many recipes, Henry says. Following a predominantly plant-based diet — such as a vegetarian diet, a vegan diet, or a flexitarian diet — over a meat-heavy one may help lower your risk of heart disease, stroke, obesity, high blood pressure, high cholesterol, diabetes, and many cancers, according to the AHA.
Plant-based diets were also associated with a lower risk of cardiovascular morbidity and mortality in a study published in the Journal of the American Heart Association in August 2019.
Provide Key Nutrients
Legumes are surprisingly nutritious, Henry says. They contain protein, fiber, B vitamins, iron, folate, calcium, potassium, phosphorus, and zinc, according to MedlinePlus.
They’re also low in fat and calories. According to past estimates, a half-cup serving of legumes contains about 115 calories, 1 g fat, 20 g carbohydrates, 8 g protein, and 7 to 9 g fiber.
“Legumes are among the highest-fiber sources of carbohydrates, giving them a lower glycemic index than other carb sources and helping with blood sugar control,” Poe says.
Deliver Antioxidants
“Beans and [other] legumes [contain] antioxidants that help prevent cell damage and [premature] risks,” Henry says. According to the National Center for Complementary and Integrative Health, antioxidants can prevent or delay cellular damage, and people who eat an antioxidant-rich diet have a lower risk of several diseases — including cardiovascular disease, stroke, and cancer.
Promote a Healthy Heart
It’s a good idea to limit your intake of red meat (like beef, lamb, and pork) because of the saturated fat content, according to the American Heart Association (AHA).
Lentils and beans are great substitutes — not only to help you reduce your meat intake, but to tap into some heart-healthy benefits. According to past research, eating legumes can lower blood pressure and inflammation, which are two risk factors for cardiovascular disease.
May Lower the Risk of Type 2 Diabetes
Legumes may also aid in preventing and managing serious health conditions, including type 2 diabetes and related conditions such as hypertension and high cholesterol, according to past research.
A study published in March 2017 in Clinical Nutrition found that regular consumption of legumes — especially lentils — as part of a Mediterranean diet led to a 35 percent lower risk of diabetes among older adults with a high cardiovascular risk. Those researchers found that substituting legumes for half a serving a day of eggs, bread, rice, and baked potato also helped lower type 2 diabetes risk.
Offer a Plant-Based Protein
Legumes are a great meat-free protein source and can take the place of meat in many recipes, Henry says. Following a predominantly plant-based diet — such as a vegetarian diet, a vegan diet, or a flexitarian diet — over a meat-heavy one may help lower your risk of heart disease, stroke, obesity, high blood pressure, high cholesterol, diabetes, and many cancers, according to the AHA.
Plant-based diets were also associated with a lower risk of cardiovascular morbidity and mortality in a study published in the Journal of the American Heart Association in August 2019.
3. Benefits of spices
- Antioxidant properties
- Anti-inflammatory
- Glucose-lowering effects
- Appetite control
- Weight maintenance
