Fab or Fad: Dissecting the importance of millets in our everyday diet

Millets are having their moment in the sun right now, considering 2023 is the International Year of Millets, a proposal that was made by India and approved by the Food and Agricultural Organisation. Add to it the fact that there is a rise in the number of restaurants putting the humble ancient grain on their menus, they are common in the lunchboxes of stars such as Kiara Advani and Virat Kohli, and global leaders and delegates were served an exclusive millet menu at the recently concluded G20 Summit. Millets seem to be the cool kids in the food world right now. 

But where did millets come from? And what nutrients do they have that make them superior to other grains? And most importantly, how do we add them to our diets? The panel discussion, ‘Millet Revolution: Fad Food or Fab Food?’ moderated by Sonal Ved, group digital editor of Harper’s Bazaar India, Cosmopolitan India, and Brides Today, had Dr Khadar Vali, considered the Millet Man of India; clinical nutrition coach, Raksha Lulla; and corporate executive chef of ITC Limited, Manisha Bhasin explore these themes and more. 

The history of millets

Dr Vali started the discussion on the right note by pointing out that when your food is right, you don’t need medicine, and when your food is wrong, no medicine works. Popularly called the Millet Man of India because of his extensive research on the grains since 1991, he explained how millets have been the right food for thousands of years, and only in the past 100 years have they been missing from our diets due to misguided information. He said that instead of perceiving millets as indigenous, they should be seen as universal, for they have their origins all over the world. The foxtail millet is also called Italian millet, little millet originated in Africa, and barnyard millet comes from Germany. From Egyptian pyramids to sculptures in Indian temples, millets have been present everywhere. He went on to say that not only it is the International Year of Millets, but for him, the next century belongs to millets, too.

How are millets more nutritious than popular grains like rice and wheat?

Lulla shone a light on the many nutrients that millets are packed with. They are rich in niacin (yes, the same ingredient that is a favourite in the skincare world right now!); zinc, which has become popular since Covid and is known for its immunity-building properties; and Vitamin A. This powerful combination is especially helpful in treating skin disorders, acne, and hormonal issues. It also has magnesium, which along with fibre, helps to regulate your insulin levels, making millets a superfood for those with lifestyle disorders like diabetes, high blood pressure, PCOD, and more. According to Dr Vali, millets are also high in complex carbohydrates and fibre, both the soluble and insoluble kind, that helps in the slow release of glucose in our bodies, keeping us full for longer. 

What is the right way to cook millets?

While it’s still not proven how much anti-nutrients are present in millets, it’s your best bet to soak them overnight, or four to six hours before cooking them, Lulla explained. She elaborated that this step makes the nutrients in the millets easy to absorb for the body. Dr Vali went on to add that soaking helps hydrate the fibre, making it easier to cook and digest. 

How do we make millets more glamorous?

“Take millets at face value without going too much into the nitty gritty of it. Try to make them interesting, make them more fun,” said chef Bhasin. She said you could add them to everything from your lasagna, by fortifying the pasta dough with millet flour in addition to the regular all-purpose flour, and could even make healthy pancakes out of ragi (finger millet) by adding a little whole wheat flour to the batter to maintain the taste and texture.

How does one include millets in their diet?

Raksha Lulla rounded off the insightful discussion by reiterating that the most important aspect of adding any new ingredient to your diet is to not make enemies out of the other food items. She explained that diversity is key when it comes to gut health. She suggested incorporating millets in at least one meal of the day and pairing them with everything from paneer, curd, and nuts, to ghee, as they are quite versatile.

Lead image: One8 Commune/Instagram; Omo Cafe/Instagram