Millet contains Phytic acid, and anti-nutrient that can potentially block the absorption of all the minerals that you get from food. It specifically interferes with potassium, calcium, and iron zinc and magnesium uptake in the ileum.
Quinoa also contains similar anti-nutrients. These include Phytates and oxalates. Phytates reduce the uptake of iron and zinc in the bloodstream while oxalates can lead to the formation of kidney stones. The best way to deal with these anti-nutrients is to soak millet of quinoa before cooking. Many of them are gluten free too and are a perfect choice for the gluten-sensitive population. Millets are extremely humble in their agricultural requirements.
Millets are ideal for rain-fed farming systems, can withstand droughts, can grow in poor soil conditions, some can even grow in acidic, sandy or saline soils. They usually grow organically, and don't require chemical fertilizers and pesticides. Millets can easily be integrated into any type of diets. They can be used to replace rice in any recipe. They can be used to make idlis, dosas, upma or roasted to make delicious snacks.
Millet flours can be used individually or mixed with other flours to make chapatis, paranthas, or chilas. Millets take so less from nature and have so much to give; they certainly are the most sustainable crops and the only hope for restoring and maintaining ecological balance.
Pooja Malhotra is a city-based nutritionist Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article.
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Stir the millet for some time and cover it for a few minutes. Preheat the oven and season the bell peppers. Take a large pan and add two teaspoons of olive oil in it. Now, add oregano, garlic, and black pepper. Next, you should add the chickpeas and cook for about 6 minutes. After the chickpeas have turned golden yellow, add tomatoes, olives and two cups of cooked millet.
Stir for some time. Next, you should add spinach and cook for about 4 minutes. Now, add lemon juice and feta cheese to the mixture. Stir it and season with bell peppers. Serve it warm! If you want to have a healthy casserole, you can try this quinoa recipe. It is crunchy, cheesy, and creamy.
It is a good source of healthy fats and protein. You will need one cup of quinoa, broccoli, olive oil, breadcrumbs, boneless chicken, Himalayan salt, ground pepper, unsalted butter, flour, milk, shredded cheese, and Greek Yoghurt for preparing this recipe. Take a large saucepan and cook quinoa in it. After the quinoa is almost cooked, add broccoli and cook for a few minutes. Take a large skillet and toast bread crumbs in it.
Season the boneless chicken breasts with pepper and salt. Cook them in a skillet. Now, you need to melt butter in the skillet. Add flour and milk. Keep stirring until you can see a thick consistency. Add quinoa, broccoli, boneless chicken breasts, Greek Yoghurt, and cheese to the skillet. Spread the mixture onto the baking dish.
Sprinkle it with cheese and keep baking for about 5 minutes till the cheese has melted. Serve immediately. Both millet and quinoa are easy and quick to prepare. You need to rinse them properly first. Then, you have to mix one part of the grain to two parts of water in a pot. Boil the mixture for a few minutes. Let the water get completely absorbed. Fluff it up before serving it with your favorite dishes, soup or salads. Although the cooking procedure of millet and quinoa are similar, they differ in various ways.
Lysine is one of the essential amino acids which lacks in millets. Thus Quinoa is one of the best vegetarian protein sources which provides complete protein. So patients with kidney stones should avoid Quinoa whereas millets can be consumed safely. All millets except ragi can be consumed by patients suffering from kidney stones. It is always advisable to consult your physician or dietician before including new grains in your diet. Do not shift completely to one grain for a whole lifetime.
Include a variety of grains, vegetables, and fruits to have a balance in the diet. You can include Quinoa or Millets times a week in one meal. Moderation is the key to any food. Millets are the best breakfast option. Soak millets overnight and consume them in the morning as breakfast like ragi balls, foxtail millet dosa, little millet idly, Jowar roti or it can be taken as a beverage like ragi malt or bajra kheer.
Quinoa can be conveniently taken with vegetables and salads. Quinoa and Millets are great gluten-free options to include in our meal. Apart from being tasty, they are immensely nutritious with good Protein, Fiber, and minerals. Both of them come with their share of health benefits and side effects. Depending on your health goals, taste preferences, and daily dietary requirements you can select any of them or both in your diet.
Do not forget to keep alignment between your diet and the nature around you. Prefer locally grown grains over imported ones. Always consult your dietitian or Physician before including Quinoa or Millet if you have any persistent health issues.
Various types of millet generally have similar nutritional profile but they are different in nature. Khadar Vali the millet man often says that millets can cure various chronic diseases like cancer, diabetics, both types of thyroid, BP etc. But in your article you are telling to avoid millets in both thyroid patients.
Who and what is right to a common man? One grain or one vegetable or one fruit cannot fix any kind of hormonal imbalances or ailment.
Millets are definitely good grain but so is our brown rice, single hand pound rice, wheat, buckwheat etc.
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