Pearl Millet (Pennisetum glaucum): Health benefits

Introduction

Pearl millet is also known as Bajra in Hindi is a superfood because of its gluten-free and nutrient-rich properties. It is believed to domesticated over 5000 years ago in Africa and it spread all across the world becoming one of the major cereal crops. Pearl millet benefits are Good for diabetic & anemic, lowers cholesterol, weight and prevents gallstone formation.

Millets are a group of grains that include

• Pearl millet [(Pennisetum glaucum (L.) R. Br.]
• Finger millet [E. coracana (L.) Gaertn.]
• Foxtail millet [Setaria italica (L.) P. Beauvois.]
• Proso millet [Panicum miliaceum (L.)]

What makes Pearl millet a superfood?

Pearl millet grains are gluten-free, higher in dietary fiber with a low glycemic index. Similar in lipid content to maize. It has a higher content of essential amino acids (leucine, isoleucine, and lysine) than other traditional cereals.
The antioxidants nature of this millet helps in lowering blood pressure, cardiovascular diseases, prevention of cancer and diabetes (1).
Pearl millet also contains n−3 and n−6 fatty acid which gets converted into eicosanoids. This compound helps in the reduction of triglycerides in the blood, improves immune response, brain and eye function, and infant development.

Nutritional value of Pearl millet

According to the United States Department of Agriculture (USDA), per 100 grams of Pearl millet contains the following components (2).

Health benefits of Pearl millet

1. Protects the heart

Compounds like lignin, magnesium, and phytonutrients of pearl millet act as a strong antioxidants. Thus control blood pressure, relieve heart stress and prevent heart-related diseases (3).

2. Controls cholesterol

Pearl millet is a rich source of fiber, flavonoids, phenolics, and Omega 3 fatty acids. These compounds stop lipid peroxidation thus subsequently reduces total cholesterol and LDL-cholesterol, as well as a decrease in the triglyceride (4).

3. Prevents Diabetes

Pearl millet has higher slowly digestible starch (SDS). It helps in improving the blood glucose level and also provides stable energy to patients with Type 2 Diabetic. Along with this the low carbohydrate, high fiber, mineral as well as leucine also positively affect toward healthy diet for diabetics (5).

4. Treats anemia

Pearl millet contains a high amount of Iron and Zinc which may help to increase the Hb levels (6).

5. Improves digestion and weight loss

The high mineral of Pearl millets helps in improving the digestive capacity. It also contains high fiber which seems to be beneficial as a food ingredient to suppress appetite, prevent obesity-associated inflammation, and relieve constipation. Therefore pearl millet flakes could be an ideal snack for obese and calorie-conscious people (7).

6. Prevents Gallstone formation

The high fiber content in pearl millet is also known to reduce the risk of gall stone occurrence. This is because of the reduction in intestinal transit time, aided by means of the intake of fiber. It additionally reduces the secretion of bile acid, which is thought to reason gallstones (8).

7. Good for Asthma persons

Pearl millet is known to rich in a high concentration of magnesium which helps reduce the severity of respiratory problems for asthma patients and is also effective in reducing migraine attacks (9).

8. Protects from Celiac disease

Celiac disease is the chronic inflammation of the small intestines due to an immune response to gluten. Pearl millet is gluten-free with well-balanced protein and microelements such as calcium, iron, zinc, and lipids are a good option to protect from celiac (10).

9. Anti-aging

Pearl millet is rich in antioxidants phytates, phenols, and tannins which can contribute to antioxidant activity important in health, aging, and metabolic syndrome (11).

Healthy Recipes of Pearl millet

Pearl millet Khichdi

The benefit of eating Pearl millet khichdi is

1. Good for diabetic persons
2. Gluten-free
3. Weight loss

Ingredients

1. Overnight soaked pearl millet (⅓ cup)
2. Oil (refined or olive or coconut) or Ghee
3. Cumin seeds
4. Garlic
5. Curry leaves
6. Vegetables of your choices (carrot, potato, zucchini)
7. Lentils
8. Salt
9. Turmeric
10. Green chilies
11. Coriander powder
12. Garam masala

Preparation

1. Take a pressure cooker and pour oil (1 tablespoon) and fry cumin seeds (½ teaspoon) curry leaves (4 -5), Garlic, chilies for 2 to 3 mins.
2. Fry vegetables for 3 to 4 mins add salt and garam masala and coriander powder and turmeric.
3. Add lentils and pearl millet overnight soaked (⅓ cup each)
4. Fry them for 4 to 5 mins and pressure cook them for at least 4 to 5 whistles.