The struggle of choosing appropriate food items for those with gluten intolerance or celiac disease (CD) or (CeD) might be unimaginable for those unaffected by these conditions!

Once considered uncommon in India, CD is now increasingly reported. ^[1] In India, celiac disease affects approximately 1% of the population in the northern regions, with half that rate in other areas of the country. The disease is rare in southern India. However, according to experts, most people with it go undiagnosed, pointing to an essential lack of awareness and diagnostic coverage in India. ^[2]

Gluten intolerance and CeD are severe conditions requiring proper diagnosis and treatment. One experiences an immune response that leads to gut inflammation. This intolerance impacts daily life by causing discomfort and fatigue, making it challenging to enjoy meals and lead a routine.

What if there were alternatives that not only ease these concerns but also restore the pleasure of eating?

In these cases, people diagnosed with CeD or gluten intolerance may consider millets a safe and nutritious choice. ^[3] At the same time, all millet types are gluten-free and can be easily used in a range of dishes. In this blog, we will analyse millet’s numerous benefits for gluten-sensitive people and discuss developments in millet-based gluten-free products.

The Fundamental Difference between Gluten Intolerance and Celiac Disease

People are often confused between gluten intolerance and celiac disease. In reality, they are conditions with different underlying mechanisms and health implications. Let us understand more about it from the following table below: ^{[4] [5] [6] [7] [8] [9]}

Celiac Disease: An Increasing Public Health Concern

Celiac disease (CeD) is increasingly recognised worldwide as a significant public health threat. ^[15]

In India, the estimated population of CeD patients is around 6 to 8 million, with a global prevalence rate of approximately 0.6% to 1%. ^[16] However, the numbers may vary by region as their exact frequency in India needs to be better defined. ^{[17] [18] [19]}

These are some other points of concern and consideration:

Regional Variations ^{[20] [21]}

• Higher rates in northern, central, and western Indian states.
• A study found that Haryana had a ratio of 8.53 cases per 1,000 people, while Tamil Nadu had only 0.11 cases per 1,000. This disparity may be linked to dietary habits.
• The occurrence of CeD in India ranges between 1 in 96 to 1 in 310 individuals.

Diagnosis Challenges

• The prevalence of CeD is greater in females than males and significantly higher among children than adults. ^[22]
• An increasing number of patients are being diagnosed for the first time after the age of 18 years. ^[23]
• Moreover, adult celiac disease can often manifest with symptoms that are not of the classic type. This can easily lead to clinical practitioners failing to recognise the disease. It calls for an urgent need for greater awareness among the medical establishment. ^[24]
• Awareness Gap ^{[25] [26]}
• Only 5% of those with celiac disease have been diagnosed.

In addition, CeD cases are doubling every 20 years. The causes for such an increase remain unclear.

Understanding Gluten-Related Disorders

Both CD and gluten intolerance are complex conditions that can make life difficult for all age groups.

Previously, it was thought that patients with CD were predominantly young or old adults. However, recent studies have shown that the risk of developing CeD can occur anytime, even in children and older adults. ^[27]

Symptoms:

• It can be gastrointestinal or extra-intestinal.

Challenges:

• One of the major challenges in diagnosing celiac disease is its progressively unpredictable picture.

Consultation Importance:

• If you suspect any bowel disorder, chronic iron deficiency anaemia, or gluten sensitivity, please consult healthcare professionals for proper and timely diagnosis.

If you have already been diagnosed with celiac disease or have a gluten sensitivity, we understand you. You are not alone in this journey. Aashirvaad’s certified nutritionists are committed to making life easier for your health by designing a diet plan that suits your circumstances.

Reach out for the proper guidance and book your call with Aashirvaad’s certified nutritionists today. You deserve to enjoy your healthy meals and feel your best.

Exploring the Benefits of Millets for Gluten Intolerance or Celiac Disease

There are multiple millet varieties, and all of them are naturally gluten-free. Millets are a promising alternative to gluten-containing grains for someone diagnosed with celiac disease or gluten intolerance. ^[28]

Their high fibre content and rich mineral profile might improve digestive health. Also, their low glycemic index may ensure a steady release of energy, controlling sugar spikes and managing diabetes.

Similarly, their high antioxidant may help combat inflammation, cardiovascular disease (CVD), and ageing, supporting immune function and overall health functioning. ^[29]

Adding millet to your diet can greatly enhance your nutrition and bring long-term health benefits. For example, most modern diets are low in fibre, so adding millet, which is high in fibre,  can give your digestive system a better chance of working well.

This is where Aashirvaad’s ‘My Meal Plan’ test can help you analyse your meal plate. You can assess your fibre intake in just three easy steps and receive a free meal plan today.

One has to keep in mind that there is no permanent cure for Celiac Disease. It can be controlled and managed only through a gluten-free diet (like millet-based food and supplements).

However, a small subset of CeD patients may fail to respond to a gluten-free diet, a condition referred to as refractory celiac disease (RCD). ^[30]

Therefore, always consult your doctor before making any changes to your diet and meal planning.

Why Choose Millets?

Millets are not only gluten-free but also nutrient-dense. Below is a breakdown of how they may serve as an alternative for those with gluten-related disorders.  ^{[31] [32] [33]}

Check our gut health blog to learn how various millets enhance the digestive system and support gluten-related disorders.

Nutritional Benefits of Millets for Gluten Intolerance

Due to their high nutritional value, millets are called “Nutri-cereals” and “Nutri-grains.” Here, we have compiled a few reasons why you should try them out:   ^{[35] [36] [37]}

1. Low Glycemic Index

Millets might help slow the release of glucose, reducing the risk of diabetes mellitus.

2. Rich in Minerals

Millets offer a much richer mineral source for gluten intolerants. They are good sources of essential trace minerals like iron, calcium, zinc, potassium, phosphorus, and magnesium.

For a nutritionally balanced meal, you may try millet-based foods like ragi (finger millet) balls, millet khichdi, or curries such as ragi sambar.

3. Easier Digestibility

Millets are non-glutinous, non-acid forming, and rich in fibre, making them easily digestible and suitable for all ages, including children and older adults. Most importantly, their high fibre content helps maintain a healthy digestive system. 

Sorghum (jowar) is an acceptable wheat substitute as it contains no gluten starch. ^[38]

4. Probiotic Properties

 As probiotics, millet nourishes the microflora in the gut, and this balance promotes good digestive health. A healthy gut aids in nutrient metabolism provides a natural defense against infections and regulates the immune system.

If your digestion does not work well, it can be quite uncomfortable. It may cause symptoms like irritation, uneven sleep patterns, or malabsorption of nutrients, which can influence long-term health.

Is your digestive health optimal? With Aashirvaad’s Digestive Quotient test, there is no more guesswork.

Aashirvaad has developed a simple 2-minute nutrition assessment that evaluates your digestive score out of 100.

Through this test, you will discover how your gut is functioning and what changes in diet may be necessary to improve its operation.

Millet-Based Gluten-Free Foods 

With the growing public awareness of gluten sensitivity, more millet-based products are being invented to address the situation. There are many ways to use millet in your diet.

People often ask how millets can be used. Thus, we have listed down some popular traditional Indian recipes here:

Ragi Dosa: Slightly sour crepes made with finger millet for breakfast or snacks.

Try Aashirvaad Ragi Flour in your gluten-free dosa and other recipes for a crisp texture and natural nutrient benefits.

• Jowar Dhani: Sorghum seeds can be popped in the same way as popcorn, although the popped kernels are smaller than popcorn. ^[39]
• Millet Porridge: High nutrition and tasty for breakfast when added fruit or nuts.
• Bajra Roti: A traditional Indian flatbread made from pearl millet, perfect for pairing with curries.
• Foxtail Millet (Kangni) Khichdi: A nutritious dish made with foxtail millet, moong dal (yellow split lentils), and vegetables. It is a simple and wholesome option for any meal.
• Bisi Bele Bath: A spicy and comforting meal from Karnataka, combining foxtail (kangni) millet, toor dal (pigeon peas), mixed vegetables, and special masala.

Tips for Cooking Millets

• Soak millet in fresh water for a few hours before cooking to enhance its digestibility and reduce its phytonutrients and antinutritional properties.
• Add millet with other gluten-free grains like rice or quinoa for improved textures and flavours.
• Try different herbs, spices, and ingredients for flavours.
• Always use warm water to knead the millet flour.

Innovative Millet-Based Products

1. Millet Flour: Used for making rotis, pancakes, and baked goods.

Why not use Aashirvaad Gluten Free Flour to make your chapatis? It contains traditional grains like jowar (sorghum) and ragi (finger millet).

You will surely receive enough dietary fibre, iron, magnesium, and protein with each bite. This way, you can freely enjoy your favourite rotis with this great gluten-free product that doesn’t sacrifice taste or health.

2. Millet Pasta: This nutritious option for pasta lovers can be made from one or a combination of various millets.

3. Millet-Based Snacks: From cookies, biscuits, chips and ladoos to energy bars, millet snacks are becoming popular for their healthy goodness and great taste.

4. Ready-to-Eat Meals: Millet-based meals that are easy to prepare, such as instant mixes, can appeal to busy consumers looking for healthy options.

5. Flours and Baking Mixes: Millet flour can create gluten-free baking mixes for breads, cakes and pastries.

The development of millet-based gluten-free products caters to those with gluten intolerance and also promotes consumption among the general population.

Practical Tips for Including Millets into Your Diet

Millets can be easily consumed, especially for individuals with gluten intolerance or celiac disease. Here are several ideas that may help you to figure out how best to incorporate millet into your diet:

1. Millet Breakfast

You may opt for millet porridge or upma. These options help make your day healthier and are richer in dietary fibre, which aids good digestion.

For example, a warm bowl of ragi porridge topped with fruits can enhance taste and nutrition.

2. Mix Millet Flours

You may try millet flour in baking and as a thickener for soup and curries. Millet flour can be mixed with other gluten-free flour to make delicious baked goods such as muffins or pancakes.

Try using a mix of millet and almond flour to cook a nutritious, gluten-free pancake that is fluffy and flavourful.

3. Millet Salads

If you like, add some cooked millet to your usual salads for an extra nutritious boost.

Next time, prepare a salad combining cooked foxtail millet (kangni), mixed vegetables, fresh coriander leaves, tomatoes sprinkled with lemon juice, and chickpeas.

4. Snacks

Millet-based snacks such as crackers or energy bars are a good option. These can function as convenient, healthy replacements for sugary snacks and supply sustained energy without gluten.

To avoid cross-contamination with gluten-containing grains, it is advisable to select products that carry the “gluten-free” certified mark.

Other than that, these are some other precautions you must practice: ^[40]

• Use a separate grinder or mill and different utensils to make and cook millet dishes.
• Don’t buy flour from local mills because they might also grind wheat, which can cause contamination.
• Avoid eating out or getting food from places where wheat contamination might happen.

Millets for the Gluten-Free Future of a Healthier India

As we discussed, celiac disease is still on the rise in India. This highlights the need to manage dietary intake effectively for everyone.

Millet can also be used daily to fight malnutrition. A key place for this is our country, India, where millet is home-grown. Thus, the development of millet-based gluten-free products is essential to meet the need for zero-risk alternatives to gluten-containing cereals.

Gluten-free cookies, snacks, and bakery items hold a broader market share, and this trend is expected to continue. Hence, it highlights the increasing popularity and potential for further innovation in millet-based gluten-free products. ^[41]

Where there is demand, there is also a need for more awareness. To improve market acceptance, it is necessary to educate the public through campaigns about the health benefits of millet.

However, we can expect more exciting millet-based gluten-free products soon and have a more inclusive food landscape for all. It will directly facilitate the improvement of malnutrition and correct nutritional disorders such as anemia, diabetes, hypertension, metabolic syndrome, and gluten intolerance. ^[42]