Millets are nutritious grains that can be a healthy addition to your diet, particularly during the summer season.
Here are some dos and don’ts to consider when eating millets during the summer:
Do’s:
Hydrate Well:
Millets have a high fiber content, which can absorb water and promote bowel movement. It’s important to stay hydrated when consuming millets to prevent any digestive discomfort. Drink an adequate amount of water throughout the day.
Soak or Ferment:
Soaking millets before cooking can enhance their digestibility. You can soak them for a few hours or overnight, depending on the variety. Fermenting millets can further increase their nutritional value and improve gut health.
Cook Properly:
Ensure that millets are cooked thoroughly before consuming. This helps in breaking down complex carbohydrates and making them easier to digest. Follow the recommended cooking instructions for the specific type of millet you are using.
Include Variety:
There are several types of millets available, including foxtail millet, finger millet (ragi), pearl millet, and sorghum. Incorporate a variety of millets in your diet to enjoy their diverse nutritional benefits.
Pair with Seasonal Foods:
Millets can be paired with seasonal vegetables, herbs, and spices to create delicious and nutritious meals. Take advantage of the abundance of fresh produce during the summer and create refreshing salads, pilafs, or porridges with millets.
Don’ts:
Overconsume:
While millets are healthy, it’s important not to solely rely on them as your primary source of nutrition. They should be a part of a balanced diet that includes a variety of other whole grains, fruits, vegetables, proteins, and healthy fats.
Ignore Allergies or Sensitivities:
If you have known allergies or sensitivities to specific millet varieties, avoid consuming them. Some individuals may have sensitivities to certain grains, so it’s essential to listen to your body and make dietary choices accordingly.
Overlook Portion Sizes:
Millets, like other grains, contain calories. Be mindful of portion sizes to maintain a balanced calorie intake. Consult with a nutritionist or healthcare professional for personalized guidance on portion control.
Neglect Nutritional Balance:
While millets are nutrient-dense, it’s important to ensure your overall diet is nutritionally balanced. Incorporate a variety of food groups to meet your body’s nutritional needs.
Remember, these dos and don’ts provide general guidance, but individual dietary requirements may vary. It’s always advisable to consult with a registered dietitian or nutritionist for personalized recommendations based on your specific health needs and goals.