Millets are one of the oldest foods known to humans and possibly the first cereal grain to be used for domestic purposes. With 2023, having been observed as United Nations International Year of Millets, there has been a renewed interest in millets around the globe. They are making a comeback in modern diets due to their remarkable nutritional profile, varied health benefits and environmentally friendly cultivation methods. They have similar energy value as other staple cereals, but provide added benefits of high fibre, vitamins, minerals and phytochemicals with nutraceutical properties.
While millets are nutritious and have several health benefits, there are some limiting factors in their nutrition that need to be taken care of:
Protein Quality: There are 9 essential amino acids and all of them are needed to build proteins, hormones and other important compounds. While millets contain significant amounts of essential amino acids methionine and cysteine, they have limited amounts of essentials amino acid lysine, making the protein in millets less complete.
Antinutrients: Millets also contain certain antinutritional factors such as phytates, polyphenols, tannins and enzyme inhibitors. These compounds reduce protein availability and interfere with the absorption of minerals like iron, zinc, and calcium making them less available for absorption by the human body.
Improving the Protein Quality of millets
Achieving a balanced amino acid profile is crucial for ensuring that your diet provides all the essential amino acids necessary for optimal health. Here are some strategies to balance the amino acid profile of millets.
- Legumes and millets are highly complementary, and when combined, create a powerful nutri-basket with high levels of complete protein (all essential amino acids). Legumes, such as lentils, chickpeas, and beans, are rich in lysine, an amino acid that is relatively lower in millets. Millets are rich in amino acid methionine which legumes are deficient in. It is recommended to add legume to millets in the ratio of 1:3 (legumes: millets) to improve the protein quality of millets. Cooking millet and legumes together also increases the digestibility pf proteins.
- Include a Variety of Millets: Different millets have slightly different amino acid profiles. Incorporating a variety of millets in your diet can help ensure a more diverse range of amino acids. For example, proso millet is relatively higher in lysine compared to other millets, while foxtail millet is higher in methionine.
- Add Nuts and Seeds: Nuts and seeds, such as almonds, sunflower seeds, and chia seeds, can contribute to a more balanced amino acid profile. These foods are rich in various amino acids, including lysine. Sprinkling nuts and seeds on millet-based dishes or incorporating them into snacks can enhance the overall protein quality.
- Include Milk &Milk products: Milk & its products such as curd& paneer are good source of complete proteins. Adding these to millet-based meals can complement the amino acid profile.
- Fermentation –Fermentation involves the action of beneficial microorganisms. It can enhance the protein quality of millets by increasing the content and bioavailability of certain amino acids such as tryptophan, lysine and methionine.
- Germination: Germination involves allowing millet seeds to sprout. Sprouting millets can increase the availability of amino acid like lysine and B vitamins like thiamine & niacin.
While balancing amino acids is essential, most people who consume a varied and well-rounded diet naturally achieve this balance over the course of a day or week.
Reducing the Levels of Antinutrients
Reducing anti-nutrients in millets can enhance their nutritional profile and improve the bioavailability of minerals. Following methods can help to minimize anti-nutrients in millets:
- Soaking: Soaking millets in water for 12 to 18 hrs can help reduce anti-nutrients. This process is particularly effective for reducing phytates. Rinse and change the water during soaking to enhance the removal of these compounds.
- Fermentation: Fermenting millet-based products, such as batter for dosa or idli, activates endogenous enzymes which degrade antinutritional factors like trypsin inhibitor, phytic acid and tannins and enhance the overall nutritive value of millets
- Germination: Germination activates enzymes that break down anti-nutrients and increase the availability of minerals like calcium and iron. After germination, the millets can be dried and then used for cooking. Germination is particularly effective in reducing tannins &phytates.
- Cooking: Proper cooking methods, such as roasting, boiling or steaming, can also help reduce anti-nutrients. Cooking breaks down certain compounds, making them more digestible and less harmful.
It’s essential to note that millets are already nutritious and have several health benefits. The goal is to enhance their nutritional value further by combining them with other complementary foods or traditional household food processing and preparation methods.
