Millets: Part 3 - Anatomy of a grain

Why are millets better than Rice and Wheat in its nutrient content?

Why is hand processed rice is better than machine processed rice?

The above 2 questions can be effectively answered if we know the Anatomy of a grain and how it is processed. Any grain consists of 3 layers: Bran, germ and Endosperm.

Bran: The multi-layered outer skin of the kernel that helps to protect the other two parts of the kernel from sunlight, pests, water, and disease. It contains important antioxidants, iron, zinc, copper, magnesium, B vitamins, fiber, and phyto-nutrients.

Germ: The embryo, which, if fertilized by pollen, will sprout into a new plant. It contains B vitamins, vitamin E, antioxidants, phyto-nutrients, and unsaturated fats.

Endosperm: The germ’s food supply, which, if the grain were allowed to grow would provide essential energy to the young plant. As the largest portion of the kernel, the endosperm contains starchy carbohydrates, proteins, and small amounts of vitamins and minerals.

Refined grains / flours have no bran in them. In the case of wheat flour, even the germ is missing. 

When these foods are consumed, glucose / blood sugar levels immediately shoot up. The body produces excess insulin to lower the blood sugar levels. If this goes on for a long time, the body keeps pumping out large quantities of insulin and usually develops insulin resistance. The pancreas might also stop producing insulin. Either way, the glucose levels start to shoot up, resulting in diabetes.

Millets, being whole grains release lesser percentage of glucose and over a longer period of time, thus lowering the risk of diabetes.

May be its a good idea to also understand what are husked and naked grains?

Paddy belongs to the group of Husked grains – to which other small millets like Foxtail (Kakum), Little (Kutki), Kodo(Kodon /Varagu), Proso (Chena) and Barnyard Millets (sanwa) also belong. In the case of husked grains like Paddy we process them in the rice mills to remove the husk and bran to get the conventional white Polished (Paddy) rice. Similarly, the 5 different small millets which are husked can also be made into their respective rice forms. 

Wheat belongs to the Group of Naked Grains – to which other millets like Finger millet (Ragi), Pearl millet (Bajra) and Jowar (Sorghum) belong. Most people are more familiar with Ragi (Finger Millet), Jowar (Sorghum) and Bajra since these millets are consumed even today in different parts of our country and are a part of the local food culture.

So when paddy is husked in an automated machine environment much of the nutrition is lost and we get to eat the portion which is high in carbohydrates and starch. When doing so we end up consuming foods with high Glycemic Index and end up with Diabetes at a much younger age.

Millets even when husked tend to retain their nutritive portion of the grain and hence ends up superior to Rice and Wheat.

I shall compare the nutrient values of some of the millets and that of Rice and Wheat in the next few articles..

Article by Rags Gopalan....

PS; Courtesy from http://millets.wordpress.com/