Oats and, Millets are grains which have entered into modern lifestyle as healthy foods. Millets and Oats, both, are beneficial to one's health in their own way. While oats help in lowering cholesterol; Millets, taking Ragi for example, are beneficial for diabetics.
Oats have nearly 40% more protein than Proso Millet and Foxtail millet. Oats have more fibre than Barnyard millet and are richer in phosphorus and Thiamin than any of the millets.
Millets trump over oats in case of Calcium content (Ragi has close to 5.5 times calcium than Oats), and Pearl Millet (Bajra) has more than 3 times Iron content than Oats.
Oats grain is not used much in a person's daily routine; we prefer rolled ones which are readily available in the market. As oats are in flakes format they are pretty easy to cook.
Millets, predominantly available as grains and in value added forms (flakes, semolina), are gaining popularity nowadays. But recipes and awareness have not reached many people, so it remains unadopted in large quantities .
But the simple fact is that most millets can be cooked like rice. Millets can replace rice in various dishes such as idli, dosa, payasam/kheer.
The cost of a Kg of Oats is about INR 105/- to 150/-. This is of the plain variety, and the costs vary based on the flavour and version of oats that are offered. Compare this to Millets, which cost anywhere between INR 30/- to 70/-. So the value for money is extremely good for Millets and affordable by many.
Millets are wonderful crops, easy to grow during droughts, and cheap to procure. Millets are one of the oldest foods known to humans and, are also unique due to their short growing season. By eating millets, we will be encouraging farmers in dryland areas to grow crops that are best suited for those regions. Using more millets we really support our own farmers who are dependent on 50% of rain fed Indian agricultural landscape.
Why should I have Multi-Grain Porridge? How is it Helps? What are the Benefits?
Fullness or Satiety
Grain-based food has a high amount of dietary fiber. Fibre substance helps to fill you up, which prevents you from overeating. It helps to maintain or even lose weight. Fiber also helps to maintain blood-sugar levels and reduces the risk for high cholesterol. A cup of cooked porridge contains about 4 grams to 6 grams of fiber. Consuming porridge every day twice is good for men and once is ideal for women . Adding berries, seeds, and nuts to the porridge will increase its fiber content.
Muti grain Porridge contains a high amount of complex carbs, unlike simple carbs which get digested slowly and gives you sustained energy. One cup of porridge contains just over 15 grams of carbs. Adding fruit, honey, brown sugar or milk to your porridge will boost the carb content of your meal and increase the calories. Milk also contains a moderate amount of protein. Carbohydrates are required for the body because they are macronutrients needed for optimal brain function and energy.
Grains has a generous amount of Iron, which is used for the production of myoglobin and hemoglobin. They join with red blood cells to carry oxygen to the muscles and all other areas of the body. Iron is required very well for Men and women. Consuming the natural way in the form of porridge adds value.
Strengthen Bones and Muscles
Porridge has calcium and high content of phosphorus. Phosphorus, which is stored in the bones, helps with energy production, filtering of waste through the kidneys and muscle recovery after intense exercise. Making porridge with milk and adding seeds and nuts will create a high-phosphorus content in your meal. Calcium is similar to phosphorus in that it helps strengthen teeth and bones. It also plays a role in hormone secretion, nerve transmission and muscle function. By preparing your gruel with milk, you will boost the calcium content of the meal.
Acts as Immunity Builder
Porridge contains Vitamin A. Vitamin A is a fat-soluble vitamin that the body needs for vision, cell and tissue growth, and reproduction. It is also an antioxidant, which helps destroy free radicals and reduce the risk for chronic disease.
Consuming porridge is the healthy practice which is more traditional and including it has a breakfast replacement makes a day more healthy and energetic. Intake of porridge will be an easy way to maintain our daily values.
Added, a brisk walk in the morning help to get the vitamin D with the help of sunlight.
Note: Minimum 15 grams or 3 spoons of powder makes a glass of porridge. Milk will be ideal for children and youngsters and buttermilk will suit for elders and diabetics.
Millets are a class on its own. They are Gluten free. Basically, they are seeds harvested as grains for human consumption. Millets are a storehouse of nutrients that nourish and nurture. It has a nutty flavour. It is easily digestible. Millets, in general provide many essential vitamins and micronutrients. Millets are rich in B vitamins, especially niacin, B6 and folic acid, as well as the minerals calcium, iron, potassium, magnesium and zinc. Small millets are especially rich in iron, zinc and calcium. They are also higher in fibre, lower in fat and gluten-free. Millets are highly nutritious and non-acid forming foods. Millets hydrate the colon and thus prevents constipation. Masti Millet Mix is a mix of various millets