Shankar, a 45-year-old software engineer, walked into my clinic looking worried. Recently diagnosed with type 2 diabetes, he was struggling to manage his blood sugar with medication alone. As an Ayurvedic practitioner, I always look beyond just treating symptoms and instead focus on promoting overall balance and well-being. I suspected Shankar’s sedentary lifestyle and stressful work environment were a major factor, and that making targeted changes to his diet would be key.
Have you heard of millets? I asked him. The blank look on his face said it all. Like many of my patients, Shankar was unaware of the power of this humble ancient grain.
Millets have been a staple in India for thousands of years but have fallen out of favor in recent decades as refined grains like rice and wheat took over. However, the last few years have seen a resurgence of interest in millets, with the Indian government even declaring 2023 as the International Year of Millets. People are rediscovering the numerous health benefits of this diverse family of grains.
The Ayurvedic Perspective on Millets
Ayurveda has long recognized the value of millet. They are categorized as Kudhanya (small grains) and are considered a highly nutritious and balanced food. Millets are generally considered to have a sweet and astringent taste (madhura and kashaya rasa), cooling energy (sheeta veerya), and a dry and light quality (rooksha and laghu guna).
However, each type of millet has its unique properties. For example, finger millet (ragi) is considered more cooling and heavier to digest than foxtail millet. Pearl millet is sweet, cooling, and a bit hard to digest, while sorghum has a heating energy. This nuanced understanding allows Ayurvedic practitioners to recommend specific millet varieties based on an individual’s body constitution and any imbalances they may have.
In general, millets are considered a nutritious and balanced food for all doshas, but especially beneficial for managing Kapha dosha and reducing Pitta dosha. Their light and dry qualities make them an excellent choice for Kapha-dominant individuals who tend towards weight gain, lethargy, and diabetes. For Pitta-dominant individuals, millet’s cooling energy helps counter hyperacidity and inflammation.
Modern Research on Millets
Modern scientific research is now validating many of the health benefits of millets that were intuitively understood by Ayurvedic practitioners. Here are some key findings.
1. Finger millet (ragi) is rich in polyphenols and dietary fiber, giving it potent antioxidant, antimicrobial, and blood sugar-regulating properties. It has been shown to reduce blood glucose and improve insulin sensitivity in diabetic patients.
2. Pearl millet has high levels of insoluble fiber and resistant starch which promote satiety, reduce post-meal blood glucose spikes, and improve glycemic control. It also contains anti-cancer phytochemicals like lignans and phenolics.
3. Foxtail millet is abundant in beneficial phytochemicals like phytic acid, ferulic acid, and panicic acid which have antioxidant, hypoglycemic, and hypolipidemic properties. Regular consumption has been shown to improve risk factors for diabetes and cardiovascular disease.
4. Sorghum is unique among millets for its high polyphenol content, particularly 3-deoxyanthocyanins. These compounds have demonstrated potent anti-inflammatory, antioxidant, and anti-diabetic activities in lab studies.
5. Kodo millet contains high amounts of dietary fiber, especially β-glucan, a soluble fiber known for its blood sugar and cholesterol-lowering effects. It also provides essential minerals like iron, magnesium, and phosphorus.
In addition to their nutritional value, millets offer some distinct advantages over refined grains.
1. Low glycemic index: Millets release glucose into the bloodstream slowly and steadily, avoiding sudden spikes in blood sugar. This makes them a better choice for diabetics compared to refined grains like white rice or wheat.
2. Gluten-free: For individuals with celiac disease or gluten sensitivity, millets provide a nutritious, gluten-free alternative to wheat.
3. Sustainable and climate-resilient: Millets are hardy crops that require little water, tolerate heat, and grow well in poor soils. Encouraging millet cultivation could enhance food security in the face of climate change.
How to Incorporate Millets in Your Diet
Convinced of millets’ benefits, Shankar was eager to learn how to include them in his diet. I explained that millets are very versatile and can be easily incorporated into both traditional and modern recipes.
1. Replace rice or wheat with millet in dishes like khichdi, pulao, dosa, porridge, rotis, and upma.
2. Use millet flour to make cakes, cookies, pancakes, and breads.
3. Pop or puff millets to make a nutritious snack.
4. Sprout millets to enhance their digestibility and nutrient availability.
5. Ferment millet batters for dosa and idli to improve the bioavailability of minerals.
Cautions and Considerations
While millets are undoubtedly nutritious, it’s important to be aware of a few cautions.
1. Millets contain anti-nutrients like phytates and tannins which can reduce the absorption of minerals if not properly prepared. Traditional preparation methods like soaking, sprouting, and fermenting significantly reduce anti-nutrient levels.
2. Some millets like pearl millet and sorghum contain goitrogens which can interfere with iodine absorption and cause thyroid problems if consumed in excess, especially in iodine-deficient individuals.
3. Millets’ high fiber content can sometimes cause digestive discomfort in sensitive individuals. It’s best to start with small quantities and gradually increase intake.
4. For individuals with compromised digestion or severe imbalances, millet may be too drying and difficult to digest. Well-cooked and spiced millet preparations are usually better tolerated than raw or undercooked ones.
As with any dietary change, it’s advisable to consult with a qualified Ayurvedic practitioner or nutritionist to determine the best way to incorporate millets based on your individual constitution and health needs.
The Lesson
Three months after our initial consultation, Shankar came in for a follow-up visit. The transformation was remarkable. His blood sugar levels had stabilized, he had shed some excess weight, and overall looked calm and energetic. “I feel like a new person,” he grinned. “Who knew such simple changes could make such a big difference?”
Indeed, the lesson from Shankar’s case is that sometimes the simplest, most traditional foods can be our greatest health ally. By providing a wholesome, balanced source of nourishment that gently fosters the body’s innate healing abilities, millets embody the wisdom at the heart of Ayurveda. In our fast-paced modern world, it’s easy to get caught up in the latest “superfood” trends. But perhaps the real superfoods have been right under our noses all along, patiently waiting in the humble earth, ready to nourish us back to wholeness.
