| How to use Millets to Lower Uric Acid Level |
Do you have high uric acid levels and are seeking trouble, finding natural ways to get out from this ailment? In such a critical scenario, millet grains would help to save your day because of the impressive nutritional profile.
These ancient grains are returning to the diet of modern people. Uric acid is a substance or by-product that is formed from purine-containing foods that we eat.
Normally purine is flushed out through the kidneys, but if the kidneys are unable to flush out purine, it can lead to very painful conditions. In this regard, adjusting the diet is of great importance in controlling the amount of uric acid, and so millet becomes a saviour for you.
Millets for gut health and digestion
Health Implications of High Uric Acid Level
When uric acid builds up in your bloodstream, it can lead to several health issues. The most well- known consequence is gout, a form of arthritis characterised by sudden, severe attacks of pain, redness and tenderness of elevated uric acid that extends beyond gout.
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| Health Implications of High Uric Acid Level |
Other health risks:
High uric acid levels have been associated with:
1.kidney stones
2.cardiovascular disease
3.hypertension
4.type 2 diabetes
Recent studies suggest that uric acid may also play a role in metabolic syndrome and cognitive decline.
Factors Influencing uric Acid Level:
Several factors may contribute to elevated uric acid levels:
1.diet: consuming foods high in purines, such as red meat, organ meats and certain seafoods.
2.Genetics: some people are predisposed to producing more uric acid or exerting less.
3.Obesity:excess body weight can increase uric acid production.
4.Certain Medication:Diuretics and low dose aspirin can affect the uric acid level.
5.Medical Conditions: conditions like psoriasis or blood disorders can increase cell turnover, leading to higher uric acid production
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Understanding these factors is crucial for Managing uric acid levels and mitigating associated health risk. By making informed dietary choices and lifestyle modifications, you can take control of your uric acid level and improve your overall health.
Millets health benefits for Leaky gut
Cultural Significance of Millets in India:
Millets have a significant place in Indian culture and are linked with our culinary traditions, rituals, and our day to day life. Ragi, Jowar, Bajra, and other millets are regarded in different regions across India as kavi dhanyalu or ancient grains that have been staple for generations over centuries . They have heritage significance and local identity but are not adopted to be only food staples.
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| Cultural Significance of Millets |
Millets are celebrated as ‘Ragi Mudde’ in the South and as ‘Bajra Roti’ in the West, which symbolise nourishment as well as it’s cultural significance. Thereby, Millets occupy a central place in festivals, religious offerings, and traditional ceremonies. Millet-based dishes are given special significance in such gatherings.
Different Types of Millets:
India cultivates several millet types; each has its own characteristics and nutritional profile. At present, the country witnesses a striking variety of millet cultivation. Following are some of the main millet types:
1.Pearl Millet:
It happens to be the oldest millet and, without doubt, is the most developed. It is originally from Western Africa. However, on global ranking in regard to both area under cultivation and production, it stands at the sixth position.
Pearl millet is a crop that easily cultivated in different climates. It is pivotal to the agricultural scenario in India. The major states that produce it are Rajasthan, Maharashtra, Gujarat, Uttar Pradesh, and Haryana.
2. Sorghum:
The other main millet crop of India is the sorghum. This forms the staple food in Maharashtra, Gujarat, and Rajasthan. The grains of sorghum are used in making different regional cuisine like rotis, bhakri, etc., with varying proportions.
3. Finger Millet :
Ragi is the staple cereal in all the southern states of India, namely Karnataka, Tamil Nadu, Andhra Pradesh and Telangana. Ragi is used in preparing Ragi Mudde—, which is a ball-shaped food, very nourishing and full of nutrients, apart from other dishes like Ragi Dosa, Ragi Idli and Ragi Porridge.
4. Foxtail Millet:
Foxtail millet forms a huge cultivation in India and is used in a lot of dishes, for example, dosas, idlis and upma.
5. Little Millet:
6. Barnyard Millet:
This is one of the millets widely used during fasts. It is used to make khichadi, dosa, and idli.
7. Proso Millet:
This millet has high protein content. It is used in spindle bread, porridges, and other dishes.
8.Kodo Millet:
This millet is gluten-free and has a nutty flavor. It is used in assorted recipes, including rice substitute recipes.
9.Browntop Millet:
Browntop millet is a minor millet used in some regions across India.
The various uses of millets in Indian cuisine depict their adaptability, nutritional richness, and cultural importance. It is the reflection of some deep-rooted traditions and culinary practices followed for generations in different regions across the country.
Nutritional Profile of Millets
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| Nutritional Profile of Millets |
1. Carbohydrates, Proteins, and Fat:
Carbohydrates– Millets contain somewhere around 65–75% carbohydrates, 7–12% proteins, and 2–5% fat. These figures may vary a bit as per millet type.
Protein – A prepared millet serving of one cup, or about 174 grams, contains about 207 calories, 41.2 grams of carbohydrates, and 6.1 grams of protein.
• Low in fat: It has only 1.7 grams per cup serving. Most of its fat is polyunsaturated, making millets a heart-healthy choice.
2. Essential Amino Acids and B Vitamins:
– Millets, like other cereals, essentially contain the essential amino acids, which are the building blocks of proteins. Compared with other conventional cereals, millets have more of these essential amino acids.
• They represent a good source for most of the B vitamins, especially folate (B9). It helps to control cell division and prevents birth defects; hence it is vital during pregnancy.
3. Minerals:
• Millets represent good sources of minerals like magnesium, calcium, and iron.
• One cup of cooked millet provides 18 percent of the required daily intake of magnesium. Magnesium is an element that
This mainly plays a role in the body, especially with muscle function, nerve health, and bone strength.
– Millets contain other minerals like potassium, phosphorus, and zinc.
Millets, therefore, are the package of nutrients recommended by health experts as part of its prescribed as a balanced diet.
On the other hand, they are versatile, gluten-free, and hence very good for various uses in cooking.
Why Millets are Superfood for females
Health Benefits of Millets for Uric Acid Patients
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| Health Benefits of Millets for Uric Acid Patients |
1. Low in Purine Content:
Millets, or especially, kodo millet, is very good for patients suffering from gout. It is a very low-purine-containing food item. Purines break down into uric acid; high uric acid levels lead to an attack from gout. If a person consumes millets, as it contains less quantity of purine, that minimised the chance of a gout attack.
2. Anti-Inflammatory:
Anti-Inflammatory: Kodo millet is possessed with anti-inflammatory properties due to the presence of bioactive compounds that reduce any kind of inflammation within the body. Chronic inflammation generally leads to several diseases and disorders, such as gout. Adding Kodo millet to the diet may help manage inflammation and prevent gout-related pain.
3.Regulation of Blood Sugar Level:
Millets, like jowar or sorghum, have play some role in blood sugar regulation. They are known to have a low Glycemic Index that can gradually increase the blood sugar levels. This particular aspect is especially helpful to people who suffer from diabetes or even to those who are prone to developing diabetes. Adding millets to the meal courses brings your blood sugar level at stable level.
4. Heart Health:
• Millets have a positive impact on heart health. Studies have shown millet consumption to reduce TC, triglycerides, LDL-C, and VLDL-C. Reducing these contributes to better cardiovascular health. Millets can be included in the diet to prevent heart-related issues.
Keep in mind that millets are gluten-free, making them very compatible with the vast majority of diets.
In addition, their phytochemicals will help in the correction of lifestyle disorders and ensure well-being. In case you are thinking of adding millets into your diet,one may consult a healthcare professional to allow for recommendations tailored to individual needs.
Specific Millets and Their Benefits for Uric Acid
1. Kodo Millet for Uric Acid
Kidney-Friendly Properties: Kodo millet contains very low potassium content and is excellent for one’s kidneys.people with kidney problems should be strict about their potassium intake, and thus kodo millet offers an excellent alternative to other high-potassium grains.
Reduces Uric Acid Formation: Kodo millet could be of assistance in reducing the formation of uric acid within the body. Higher levels of uric acid in blood are linked to disorders such as gout, and as kodo millet comes into the diet, it, therefore, serves well for those people prone to the disorder.
2. Jowar- Sorghum for Uric Acid
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| Specific Millets Benefits for Uric Acid Patients |
3. Little Millet for Uric Acid
Gout-Friendly: The little millet is considered safe for gout patients since it has very low content of purine. Purines are compounds that break down into uric acid; hence, low-purine grains like little millet can help avoid high uric acid level problems.
4. Other Millets: Bajra, Ragi, Buckwheat
Starch-Fiber Combination: This trio of millets, viz. bajra or pearl millet, ragi or finger millet, and buckwheat, is high in the content of dietary fibre and complex carbohydrates. In all these millets, starch and fibre form a combination good for sugar control and regular health.
Suitability for Management of Uric Acid: Not studied specifically for the management of uric acid, these millets have some other nutritional properties that can help in making a balanced diet. Fibre content in these millets helps digestion and are gluten-free alternatives.
Which Millets should avoid during Pregnancy
How to Incorporate Millets into Daily Diet
1. Millet Roti:
Millet rotis are a healthy substitute for wheat rotis. These can be prepared with different millets such as bajra, jowar, or ragi.
Bajra Roti:
Bajra roti is the main or staple food of the people of Gujarat and Rajasthan. The rotis are made from the flour of bajra or kambu.
Baked Ragi Chakli:
A much better and healthy makeover of the original chakli, bake ragi flour for guilt-free indulgence. Add flavourings with ginger, garlic, and chilies.
2. Millet Porridge and Khichdi:
These wholesome Millet porridges and khichdis give very good, sustained energy. These are excellent breakfast or light dinner options.
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| Incorporates Millets inti Daily Diet |
Millet Khichdi:
One-pot meal made with millets, moong dal, spices, and mixed vegetables is nutrient-dense and full of taste. Use foxtail millet or kodo millet or any millet variety of your choice.
Soaking overnight helps in better nutrition absorption and reduces phytate content. It’s tasty just the way it is; serve with yoghurt/ pickle of your choice.
You could also try other variations such as bajra khichdi or pearl millet khichdi.
Millet Porridge:
– Overnight soak millets like bajra, ragi, for a minimum of 12 hours.
– Our millet is cooked in combination with moong dal, mixed veggies, and spices.
– Relish this comforting wholesome food.
3. Millet-Based Snacks:
Nuts and millets can be the base for various tasty, healthy snacks.
Almond Millet Mathi:
A little twist on the traditional mathri, this recipe uses bajra flour along with other flours. Serve it with a chilli yoghurt dip.
Millet Empanadas:
Create your version of empanadas using the jowar flour for the pastry covering. Stuff them with tomato, corn, and garlic.
Ragi Cheela:
A drizzle of crunchy cashews makes this snack an appealing one.
• Go millet-based snack recipes for a refreshing change within the diet.
Make sure to tweak the recipes to your taste and diet preferences. Enjoy stress-free millet-filled meals during the day!
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| Adopting Millets |
Conclusion:
Millets have a lot to offer in terms of health benefits, and in the case of uric acid patients, this is due to their low purine component that helps keep uric acid levels under control and prevents gout attacks within the body.
Be it savoury items like millet upma and dosa, or sweet dishes with millet flour, there is no dearth of delicious ways to include millets in your diet. Of course, needless to say, DO consult a healthcare professional before you make any abrupt changes in your diet and relish the wholesomeness that millets bring to your table!
Please note that individual nutritional requirements vary and one must seek individualised advice from a healthcare provider or a nutritionist.