Our Deep Love for Rice

I am a lifelong South Indian who recently made the switch from rice to millets.

If you’re from India, espectially South India like me, you already know—rice is everywhere. We start the day with idlis or dosas, made from rice batter. Lunchtime is almost always a full plate of white rice with sambar, rasam or curd. For snacks, we go for murukku, thattai, or rice-flour vadas. And for dinner? More idlis or appams. It’s comforting, it's tradition—but is it healthy in the long run?

What's the Problem With Eating So Much Rice?

White rice, while filling, is also high in carbohydrates and has a high glycemic index. This means it can cause our blood sugar to spike quickly. Eating it every single day—sometimes three or four times—puts stress on the body’s sugar and fat metabolism.

“We thought rice was just food. But now it feels like it’s been slowly making us sick.” — Use a quote here from a local doctor, dietician, or elderly person sharing their experience.

Over time, too much rice can lead to problems like:

• Type 2 Diabetes – especially when paired with a sedentary lifestyle.
• High Cholesterol – which increases risk of heart disease.
• Fatty liver and insulin resistance – even in younger people.
• Genetic vulnerabilities being triggered—especially if you have a family history of lifestyle diseases.

What Makes Millets Better?

Millets are small grains like ragi (finger millet), kambu (pearl millet), jowar (sorghum), and foxtail millet. They’ve been grown in India for thousands of years, but somehow we forgot about them when polished rice became popular.

Here’s why millets are a better choice than white rice:

• Low glycemic index – releases sugar slowly, keeps energy stable.
• High in fibre – helps digestion and keeps you full longer.
• Rich in minerals like iron, magnesium, and phosphorus.
• Supports weight loss and keeps cholesterol in check.

Recommended Data Sources:

• National Institute of Nutrition (India)
• World Health Organization (WHO) – for global dietary guidance
• PubMed article on millet’s role in preventing lifestyle diseases

How I Switched to Millets – One Meal at a Time

Honestly, I was skeptical at first. Would it taste good? Would I feel full? But slowly, I started replacing each rice meal with a millet-based version. And it worked!

Millet Breakfast Swaps

• Ragi Idli instead of regular idli
• Kambu (Pearl Millet) Dosa

Millet Lunch Ideas

• Barnyard Millet Sambar Rice
• Foxtail Millet Khichdi

Millet Snacks

• Ragi Murukku instead of regular murukku
• Kambu Sev

Millet Dinner Options

• Ragi Dosa or Jowar Upma
• Millet Adai

Final Thoughts: It’s Time to Bring Back Our Forgotten Grains

Switching to millets doesn’t mean giving up taste or culture. It means returning to something our grandparents ate—and they lived healthier lives with fewer diseases. I feel lighter, more energetic, and my sugar levels have become more stable.

“Millets are not new. They are just the healthy past we left behind.” — Use a quote here from a local farmer, nutritionist, or health expert

Try replacing just one meal a day with millets. You’ll see the difference in your body and mind in just a few weeks.

Start small, eat local, and choose millets for a healthier tomorrow.