Millets have gained a reputation as a superfood in recent years, celebrated for their nutritional value and role in fostering sustainable agriculture. These ancient grains are seen as a healthier alternative to the staples of rice and wheat, making their way into health-conscious diets worldwide. But while many of us reach for packaged millets on store shelves with good intentions, we might unknowingly be consuming polished millets—grains stripped of much of their nutritional value.
Polished millets may cook faster and be easier to digest, but this convenience comes at a cost. The process of polishing or debranning removes the outer layers of the grain, which are rich in minerals, fiber, and phytochemicals. What’s left is a starchier grain with a higher glycemic index, meaning it can spike blood sugar levels much like refined carbohydrates.
What Happens When Millets Are Polished?
Debranning millets involves the removal of their outermost layers, which contain a significant portion of their nutritional benefits. Key minerals such as iron, calcium, zinc, phosphorus, and magnesium are lost during this process. In some cases, the reduction is so severe that the iron levels in polished grains become negligible. Additionally, the protein content in many millets decreases, except in a few varieties like little and barnyard millets, which retain some protein in their inner layers.
One of the most concerning effects of polishing is the increase in available carbohydrates in the grains. Studies have shown that the carbohydrate content of millets can increase by up to 11 grams per 100 grams after polishing. This added starchiness makes the grains less healthy, as the higher glycemic index can contribute to blood sugar spikes, especially in diabetics.
Why Are Polished Millets Misleading?
The growing awareness of millets’ health benefits has driven demand, leading to a surge in packaged millet products. However, many of these products make misleading claims about their health benefits while being polished grains. Consumers often assume that all millets are inherently nutritious without realizing the impact of processing on their food value.
Polished grains may look more appealing, with a whiter and smoother appearance, but these visual changes signal a significant loss of nutrients. While this processing is intended to make cooking easier and quicker, it dilutes the very reasons millets are considered a healthier choice in the first place.
How to Identify Polished Millets
It can be tricky to differentiate between polished and unpolished millets, especially for those new to these grains. Here are some ways to spot the difference:
Color: Polished millets are noticeably whiter, whereas unpolished millets have a duller, natural hue.
Texture: The outer layers of unpolished grains make them rough to the touch, while polished millets feel smoother.
Appearance: Unpolished grains may look slightly oily or glassy due to the natural oil content in their outer layers, which gets stripped away during polishing.
Being able to identify unpolished millets is crucial to making an informed decision and reaping the full benefits of these grains.
The Role of Millets in a Balanced Diet
Millets can play a pivotal role in diversifying the Indian diet, which often revolves around rice and wheat. This diversification is vital for addressing the triple burden of malnutrition that plagues India—undernutrition, overnutrition, and micronutrient deficiencies.
Replacing highly processed staples with millets can improve nutrient intake and help balance blood sugar levels. However, their preparation matters greatly. For instance, millets cooked like rice retain more moisture, making them easier to digest and better for controlling blood sugar levels. In contrast, millet chapatis are drier, with lower water content, and may not offer the same benefits.
Millet porridge, often touted as a nutritious meal, can be problematic for diabetics as it significantly increases the glycemic index of the grains. Moderation and variety are key when incorporating millets into the diet.
How to Integrate Millets into Your Meals
To enjoy the health benefits of millets, choose unpolished varieties and integrate them thoughtfully into your meals. Here are some tips to get started:
1. Cook Millets Like Rice: Cooking millets like rice ensures they retain more water, making them easier to digest and more filling.
2. Use in Traditional Recipes: Replace rice or wheat in traditional recipes like upma, khichdi, or idlis with millets to add variety and nutrients.
3. Opt for Whole Grains: Whole-grain millets are far more nutritious than their polished counterparts. Look for dull, rough grains when purchasing.
4. Experiment with Flour: Millet flours can be used in baked goods or mixed with other flours for chapatis. Be mindful of portion sizes and hydration.
5. Mix Millets with Legumes: Combining millets with legumes can improve the protein quality of your meals, making them more balanced.
The Bottom Line
Millets are undoubtedly a valuable addition to a healthy diet, offering a rich source of nutrients and promoting sustainable agriculture. However, not all millets are created equal. The rise of polished millet products can mislead consumers into thinking they’re making a healthier choice when, in reality, they may be consuming a nutrient-depleted, starchy grain.To truly harness the benefits of millets, opt for unpolished varieties and pay attention to their preparation.
