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  • Writer's pictureDr. Karuturi Subrahmanyam

Millets vs Rice - Which is healthier?


Millets and rice are both grains that people eat in many parts of the world. They have different benefits and drawbacks for your health and the environment. In this article, we will compare them and help you decide which one is better for you.


Nutrition

Millets are small seeds that come from different kinds of grasses. They have a lot of fiber, protein, minerals, vitamins, and antioxidants. They do not have gluten, so they are good for people who cannot eat gluten.

Rice is a big seed that comes from a plant called rice. It has mostly carbohydrates, with some protein and fiber. It also has some vitamins and minerals, but not as much as millets. White rice has less nutrients than brown rice, because it is processed more.

If you compare 100 grams of raw millet and raw white rice, you will see that millet has more calories, carbohydrates, protein, fiber, fat, magnesium, phosphorus, iron, zinc, copper, and manganese than rice. Millet also has more vitamins B2, B5, and B6 than rice. Millets has a lower glycemic index than rice , which means it does not make your blood sugar go up as fast as rice.


Health

Millets and rice can affect your health in different ways. They can help or harm your heart, blood sugar, gut, and cancer risk.

  • Heart: Millets can help your heart by lowering your blood pressure and cholesterol levels. They have a lot of fiber and magnesium that can do this. They also have some chemicals that can reduce inflammation and protect your cells from damage. Rice can also help your heart if you eat it in small amounts and with other healthy foods. However, white rice can hurt your heart by raising your blood pressure and cholesterol levels. It has a high glycemic index and low fiber that can do this.

  • Blood sugar: Millets can help your blood sugar by keeping it stable. They have a low glycemic index and high fiber that can do this. They can also make your cells more sensitive to insulin and prevent insulin resistance. Insulin is a hormone that helps your body use sugar for energy. Rice can also help your blood sugar if you eat it in small amounts and with other healthy foods. However, white rice can hurt your blood sugar by making it spike. It has a high glycemic index and low fiber that can do this.

  • Gut: Millets can help your gut by improving its health. They have a lot of fiber that can do this. Fiber can feed the good bacteria in your gut and prevent constipation. Rice can also help your gut if you eat it in small amounts and with other healthy foods. However, white rice can hurt your gut by causing digestive problems. It has low fiber that can do this.

  • Cancer: Millets can help prevent cancer by protecting your cells from damage. They have a lot of antioxidants that can do this. Antioxidants are chemicals that can stop the bad effects of free radicals. Free radicals are molecules that can harm your DNA and cause cancer. Rice can also help prevent cancer if you eat it in small amounts and with other healthy foods. However, white rice can increase the risk of cancer by having low antioxidants.


Environment

Millets and rice also have different effects on the environment. Millets are better for the environment than rice because they use less water, fertilizers, and pesticides to grow. They can also grow in hard conditions such as dryness, saltiness, and highness. Rice uses more water, fertilizers, and pesticides to grow. Rice also makes more greenhouse gases such as methane and nitrous oxide because of how it is grown.


Summary

Millets and rice are both good grains that you can eat for your health and well-being. However, millets have some advantages over rice in terms of nutrition, health, and environment. Millets have more calories, carbohydrates, protein, fiber, fat, minerals, and vitamins than rice. Millets also have lower glycemic index than rice. Millets can lower your blood pressure and cholesterol levels, keep your blood sugar stable, improve your gut health, and prevent cancer. Millets are also better for the environment because they use less water, fertilizers, and pesticides to grow. Rice can also provide some benefits for your health and well-being if you eat it in small amounts and with other healthy foods. Rice can lower your blood pressure and cholesterol levels, keep your blood sugar stable, improve your gut health, and prevent cancer. However, rice may also increase the risk of heart disease, diabetes, and cancer if you eat it too much or in its white form. Rice also makes more greenhouse gases than millets because of how it is grown.


Therefore, if you want to choose a better grain for yourself, you may want to pick millets over rice. However, you can also enjoy both grains in small amounts and with other healthy foods.


Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)

Internal Medicine Specialist


Kify Hospital

Danavaipeta

Rajahmundry

Phone : 85000 23456

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