Aashirvaad Millet Flour Benefits: Nutrition, How to Store and Recipes

As an Indian, flour is something that weaves each one of us together. Each of its grain tells a story that goes back to at least a millennia. Remember those stories your grandparents told you about the mighty health of their generation? They believed their diet was the key. And millet flour was a big part of it. Undoubtedly!

In today’s world, where convenience often trumps nutrition, millets offer a welcome return to our roots. Millet flour is readily available, affordable, and incredibly easy to incorporate into your daily meals. It’s also highly delicious. Once you read about the many benefits of millet flour, you and your health will crave it, whether you eat a single millet or incorporate Aashirvaad multi-millet flour into your diet. 

Have blood sugar imbalance? Millet flour can handle. High cholesterol? Trust millets. Gluten intolerance? Millet and millet again. The list is long and healthy.

Today, we’ll explore numerous millet flour benefits, their rich nutritional profile, when to eat, when to avoid, how to store it, and a few delicious recipes. Let’s get the millstone running.

Know Your Millet Flour – History, Names, and Nutrition

So, what exactly is millet flour? And is it any different from millet? 

Millets are a group of grass cereals (from a family called Poaceae) that are used widely in India. There is not one but at least 10 different types of millets that you may easily find in the market. Here are a few common varieties:

• Pearl Millet
• Sorghum Millet
• Finger Millet
• Foxtail Millet
• Browntop Millet
• Little Millet
• Buckwheat Millet
• Kodo Millet
• Amaranth
• Proso Millet

Source

Millets are not new to India, and so is the case with millet flour. This crop is one of the most ancient crops that has been a staple food source for centuries, especially in regions. And trust this fact – these tiny grains are powerhouses of nutrition.

As are its varieties, so are its names. These different types of millets are known by many different names in India such as Jowar, Bajra, Ragi, Sawa, Cheena, Kodo, etc. 

So, why is millet flour much loved throughout India? To know this, we must first know its nutritional content. 

Millet Flour – nutritional value – 100 grams ^[1]

A slight skimming of its nutritional table is enough to see its potency. You get almost everything from protein to complex carbs, vitamins, amino acids, antioxidants, and much more. This is the reason millet is much lauded around in India. So, let’s now look at all the millet flour benefits and why you must replace a few of your unhealthy items with this dietary beauty.

Millet Flour Benefits – An Ancient Gem 

Not just in India, but millet flour is also gaining popularity in the West due to its gluten-free nature. Unlike other grains containing gluten, it doesn’t cause allergies to those with gluten issues. Apart from this, here is how millet flour benefits millions around the world through its hidden potency:

1. Source of Sturdy Antioxidants

Millet flour contains not one or two but numerous potent antioxidants that protect our bodies and strengthen us to fight off several ailments ready to peck us down. Here are a few well-known antioxidants that millet flour blesses us with:

• Phytic acid
• Tannins
• Caffeic acid
• Ferulic acid
• Gallic acid ^[3]

And several other phenolic compounds. But how do antioxidants help us?

Our cells are those beautiful building blocks that make us whole. They make up everything from skin to blood, to all other organs. But these cells often get threatened and damaged by free radicals. Antioxidants prevent this damage and protect our precious organs. The result is enhanced lifespan, better organ health, and much more. 

2. Enhanced immunity 

Millet hold significant potential for enhancing immunity due to its rich nutritional profile and various health-promoting properties. Packed with essential nutrients like vitamins, minerals, and antioxidants, millets provide valuable support for the immune system. These grains are particularly beneficial for gut health, which fosters a healthy microbiome essential for immune function. While specific varieties like finger millet have been traditionally lauded for their immune-boosting properties, ongoing research continues to underscore millets’ role in supporting immunity. ^[4]

3. Reduces inflammation

Millet also emerges as a potent ally in the fight against inflammation. The antioxidants in millets counteract oxidative stress, a primary driver of inflammation, by neutralizing harmful free radicals. Their high fibre content cultivates a balanced gut microbiome, crucial for inflammation modulation. With a low glycemic index, millets regulate blood sugar levels, mitigating inflammation linked to insulin resistance and metabolic dysfunction. 

Rich in omega-3 fatty acids, minerals such as magnesium and selenium, and balanced macronutrients, millets provide a comprehensive approach to inflammation reduction.  ^[5]

Furthermore, its ferulic acid content can help heal wounds quicker and protect our skin. ^[6]

Different millet flours offer different antioxidant content, with darker varieties such as finger, proso, and foxtail offering more. ^[7]

4. May Manage Cholesterol Levels

Our cholesterol levels take a big leap whenever we hear the word ‘cholesterol’. And why not? It sometimes blocks blood vessels and creates plaque. Never a good thing. The heart suffers. Our organs suffer. And the whole body takes a fall. ^[8]

Millet flour is an excellent recipe to bring down cholesterol levels. Here is how it does this wonder:

• Its soluble fibre content binds itself to the fat in our guts and helps us reduce cholesterol ^[9]
• Millets are rich in phenolic compounds. These plant-based antioxidants have been shown to reduce LDL (the “bad” cholesterol), and may even increase HDL (the “good” guy) ^[10]

Now just this, millet flour has also been found to reduce triglyceride levels. ^[11]

5. Brings Blood Sugar Levels Down

Blood sugar is becoming a rising problem today. The reason? Our poor diets. It takes out the sweetness from our lives. We feel tired, our energy levels seem crashed, our concentration level goes off, and much bad from mood swings to weight gain takes place. 

For those seeking a steady hand in managing blood sugar levels, millet offers a beautiful solution. Millet flour benefits in bringing back the balance in blood sugar levels. This happens because millet flour

• Contains complex carbs such as non-starchy polysaccharides, and fibre, which are known to control blood sugar levels
• Has a low GI (Glycemic Index), which means that your blood sugar spike will see a check before rising

Replacing your rice-filled breakfast with millet-based foods can help you put some brakes on your insulin issues after having a meal. ^[12]

A study found that replacing 20% of the diet with finger-millet-based foods brought down ^[13]

• fasting blood sugar levels
• Triglycerides 
• Cholesterol (LDL)

6. Good For Guts and Constipation

Where the digestion is good, the body is great: where the body is great, life becomes bliss. And millets can help you have just this sort of bliss. 

A healthy gut is all about a balanced microbiome, the community of trillions of microorganisms that reside within us. The better their quantity and quality, the stronger our digestive system. 

Millet flour possesses prebiotic properties. It helps nurture the good bacteria and promotes a healthy gut function. Furthermore, it has been found to increase the number of good gut bacteria and reduce the bad guys. It also helps in constipation. ^{[14] [15]}

Apart from this, millet flour, through its high fibre content, promote healthy bowel movement. This fibre bulks up your stool and promotes regularity. This frees us from constipation and keeps things moving smoothly. ^[16]

Millet flour is gluten-free, which makes it a delicious choice for gluten-intolerant people.

7. A Nutritional Powerhouse

As we saw above, millet flour is a source of some vital nutrients. It is a nutritional powerhouse waiting to be explored! But what do these nutrients mean for you? Let’s crack open and see what goodness it holds for your health:

• Energy to Conquer Your Day (382 kcal): A single cup of millet provides a significant amount of calories to fuel your body and keep you active. Think of it as slow-burning energy that keeps you going throughout the day.
• Protein Power for Building and Repair (10.8 grams): Millet flour is rich in protein as well. And we don’t need an intro to what protein does to us. From muscles to bones to hair, these building blocks keep us strong and healthy.
• Healthy Fats You Can Feel Good About (4.25 grams): Fat is not a villain. In fact, eating healthy fats prevents us from several diseases. We need it to keep our bodies functioning. But we need good fat (unsaturated), not the bad one (trans).  While millet flour stays low in fat, the fats it contains are the good kind – unsaturated. 
• Mineral Magic for Overall Health: Millet flour is a treasure trove of essential minerals as well. It provides calcium for strong bones, phosphorus for healthy energy metabolism, iron for oxygen transport, and potassium for proper muscle function. Each mineral plays a vital role in keeping your body running smoothly.
• Vitamin Powerhouse for Everyday Wellness: Millets are a good source of B vitamins, which are crucial for energy production, brain function, and a healthy nervous system. Additionally, they offer folate, important for cell growth and development, and Vitamin E, a powerful antioxidant that protects your cells from damage.

Beyond these basic nutrients, millet flour also contains health-promoting plant compounds with antioxidant and anti-inflammatory properties. These compounds contribute to overall health and well-being.

Now, as we have seen all these millet flour benefits and why it must be made a regular part of our diets, it is time to see the times it must be avoided. 

8. Boosts Brain Health 

Millets are rich in nutrients such as vitamins, minerals, and antioxidants that support brain health. For example, millet contains magnesium, which plays a role in cognitive function, while antioxidants help protect brain cells from oxidative stress and inflammation. Additionally, the complex carbohydrates in millets provide a steady energy source for optimal brain function, aiding in memory, concentration, and overall cognitive performance.

9. Improves Eye Health 

Millets contain essential nutrients like vitamin A, lutein, and zeaxanthin, which are beneficial for eye health. These nutrients help protect the eyes from oxidative damage, reduce the risk of age-related macular degeneration, and maintain sharp vision. Including millet in the diet can contribute to overall eye health and reduce the risk of vision-related problems.

10. Helps in Weight Management

Millets are valuable to weight management diets due to their high fibre content and low glycemic index. The fibre in millets promotes feelings of fullness and satiety, reducing overall calorie intake and aiding in weight loss or maintenance efforts. 

Their low glycemic index helps regulate blood sugar levels, preventing sudden spikes and crashes that can lead to cravings and overeating. 

A nutritional blend–Aashirvaad Multi Millet Mix

When trying to incorporate millet into your diet, you don’t have to grind yourself and the millet for hours to cook a delicious, healthy recipe. Aashirvaad Multi Millet Mix brings together the goodness of various millet grains. Millets like Jowar, Navane, Ragi, Bajra, and Quinoa are combined in precise proportions to create a versatile mix that can elevate any meal.

All you have to do is mix 1 cup of Aashirvaad Multi Millet Mix with 2 cups of your regular atta or your dosa batter to make a nutritious rotis and dosas instantly. 

Times When Millet Should Be Avoided

Millets, renowned for their nutritional prowess, can pose concerns for individuals with specific health conditions or allergies, warranting caution or avoidance in certain circumstances. 

Those with grain allergies should refrain from consuming millet to prevent potential allergic reactions, which may manifest as itching, swelling, or gastrointestinal distress. 

Individuals with thyroid conditions, such as hypothyroidism or iodine deficiency, should be mindful of millet consumption, which may interfere with thyroid function. 

How to Store Millet Flour?

Millet flour is slightly more susceptible to weather-induced harm. It has a comparatively shorter lifespan than other grains. To ensure that it remains fresh and free from bugs or mould, here are a few storage tips:

• Store in an airtight container to protect millet flour from moisture, air, and pests. This can extend its shelf life to 6 months or a year. 
• Try to store it in a cool and dry place. If you have enough space in your refrigerator, push it there in an airtight container.

Apart from it, you can put a few parad tablets in your flour to protect it from harmful bacteria. Just remember to sieve your flour before consuming it to avoid eating it. 

Recipes: Good Ways of Consuming Millet Flour

The good news doesn’t stop at all these millet flour benefits. This gem is incredibly versatile and can be easily incorporated into your existing recipes. Here are some ideas to get you started:

Swap it out—Chances are that you have been consuming wheat flour up until now. Just add 1 cup of Aashirvaad Multi Millet Mix flour in your favourite recipes, like rotis, parathas, or thepla to incorporate the wonders. Use can also use jawar, ragi, bajra, or any option you like. You will love it. Not only does it change your routine, but it is also extremely delicious and nutritious. 

Sweet Treats with a Twist – Not just chapattis, but you also use Aashirvaad Multi Millet Mix flour to make delectable desserts. Amazed? Try it to make cookies, cakes, and even pancakes. Experiment with different millet flours like jowar or ragi to create unique textures and flavours. 

Upma Revolution – Upma is as dear to Indians as rotis. To give this love a twist, replace semolina with millet! Upma made with Aashirvaad Multi Millet Mix flour is delicious and packed with nutrients.

Delicious Dosa – You can even turn your regular dosa with ragi dosa or cheela. You may either mix Aashirvaad Multi Millet Mix flour into your batter or use it completely. 

 Millet Drink – Make yourself a healthy drink with Aashirvaad Multi Millet Mix flour. Add cashew, almonds and a healthy sweetener for a sweet treat or add roasted cumin powder and mint for a cool, savoury drink. 

Millet kebabs – Mix your favourite grated vegetables with Aashirvaad Multi Millet Mix flour and black chana, mash them, and add spices to make a dough. Cook them on a tawa and serve with mint chutney. Delicious! 

Conclusion

Embracing millet flour isn’t just a dietary shift. Its incorporation into the diet is a celebration of ancient wisdom. When our grandparents say how their diet helped them live healthier and better, they speak the sheer truth. 

Millet flour stays packed with essential nutrients and boasts a powerful antioxidant punch. But the millet flour benefits go far beyond its strong antioxidant properties. From keeping your heart healthy and your blood sugar in check to promoting a strong digestive system and boosting your immunity, millet flour is a powerhouse. 

So, ditch the refined flours that offer little but empty calories and embrace this wonder grain. Your taste buds will be delighted by the unique textures and flavours that millet flour brings to your favourite dishes. Your body will surely see a surge of vital nutrients and thank you for this. Be a little creative when cooking it and you’ll soon find your senses touching the lawns of heaven.

Happy Eating!

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